Plant-Based Bodybuilding Nutrition Guide: Build Lean Muscle & Boost Your Testosterone

151 Pages·2019·1.776 MB·English

by  Neumann, Jules

Plant-Based
Bodybuilding Nutrition Guide
Build Lean Muscle & Boost your Testosterone
(With 35 High-Protein Recipes)

By Jules Neumann

Version 1.1

Published by HappyHealthyGreen

https://campsite.bio/happyhealthygreen.life
Introduction

Most likely, you’re looking to improve your strength, build muscle, increase
your endurance, or trim body fat. Optimal nutrition and hormone levels
combined with enough sleep and working out consistently are essential to your
success.
If you fail to supply your body with the nutrients and calories necessary for
your fitness goals, you will never reach your full potential.
At this point of your journey, you probably need more than calories alone –
you need a balanced diet to guarantee enough energy to cover your basic daily
activities before exercise, plus the required nutrients for exercising and to
guarantee muscle performance, recovery, and growth.
A plant-based diet offers fewer food options than the average omnivore or
even vegetarian has available. This is particularly true when it comes to lean
protein sources. Education is the best investment you can make as a vegan
athlete, plant-based gym rat, or whatever label fits you.
Choosing the right foods and meals can be challenging, but this book will
make it very easy for you.
The same is true for your hormones.
Testosterone is detrimental for optimal health and research shows a link
between low testosterone and obesity, increased disease risk, low energy and
even premature death.
Healthy testosterone levels are important for both men and women, and will
make gaining quality muscle, or trimming body fat easier.
This book will also teach you everything you need to know about proper plant-
based nutrition and covers complimentary vegan supplementation for an active
lifestyle. Included are easy-to-store, high-protein recipes that may promote the
production of testosterone.
The information in this guide isn’t limited to the plant-based athlete. It’s highly
beneficial to anyone who wants to understand basic (plant-based) nutrition
principles and cook tasty, healthy whole food recipes that aid optimum health.
Table of Contents
INTRODUCTION
TABLE OF CONTENTS
DISCLAIMER
NEWSLETTER
THE PLANT-BASED ATHLETE
ENERGY AND PERFORMANCE
PROTEIN & RECOVERY
PROTEIN MUSCLE SYNTHESIS
MACROS AND MICROS
PLANT-BASED PROTEIN SOURCES
MICRONUTRIENT INTAKE
BULKING AND CUTTING
BULKING
CUTTING
CHEAT DAYS
MANAGEMENT AND FITNESS GOALS
PLANT-BASED SUPPLEMENTS
TESTOSTERONE BOOSTERS
TESTOSTERONE BOOSTING FOODS
TESTOSTERONE BOOSTING TIPS
SOAKING METHODS AND COOKING STAPLE
FOODS
HIGH PROTEIN PLANT-BASED RECIPES
BREAKFASTS
1. CINNAMON APPLE PROTEIN SMOOTHIE
2. POWERHOUSE PROTEIN SHAKE
3. ALMOND & PROTEIN SHAKE
4. AVOCADO-CHIA PROTEIN SHAKE
5. ALMOND EXPLOSION
6. TROPICAL PROTEIN SMOOTHIE
MEALS
1. VEGAN MUSHROOM PHO
2. SWEET POTATO CHICKPEA MINGLE
3. MANGO-TEMPEH WRAPS
4. TACO TEMPEH SALAD
5. TEX-MEX TOFU & BEANS
6. SHAVED BRUSSEL SPROUT SALAD
7. STUFFED SWEET POTATOES
8. STACKED N’ SPICY PORTOBELLO BURGERS
9. TEMPEH CURRY
10. CREAMY SQUASH PIZZA
11. SPICY BLACK BEAN SOUP & TORTILLA CHIPS
12. BLACK BEAN AND QUINOA BURRITO
13. SATAY TEMPEH WITH CAULIFLOWER RICE
14. TERIYAKI TOFU WRAPS
15. VEGAN GOULASH
16. GOLDEN TOFU NOODLE BOWL
17. LENTIL RADISH SALAD
18. COLORFUL PROTEIN POWER SALAD
19. LENTIL, LEMON & MUSHROOM SALAD
20. CASHEW SPAGHETTI WITH ASPARAGUS
21. SPICY BEET BOWL
22. COCONUT TOFU CURRY
23. TAHINI FALAFEL
SNACKS & DESSERTS
1. HAZELNUT & CHOCOLATE BARS
2. MOCHA CHOCOLATE BROWNIE BARS
3. FLAXSEED YOGURT
4. MEXIKALE CRISPS
5. OVERNIGHT COOKIE DOUGH OATS
6. HIGH PROTEIN BLACK BEAN DIP
THANK YOU
Disclaimer

The recipes provided in this report are for informational purposes only and are not intended to provide
dietary advice. A medical practitioner should be consulted before making any changes in your diet.
Additionally, recipe cooking times may require adjustment depending on age and quality of appliances.
Readers are strongly urged to take all precautions to ensure ingredients are fully cooked in order to avoid
the dangers of foodborne viruses. The recipes and suggestions provided in this book are solely the
opinion of the author. The author and publisher do not take any responsibility for any consequences that
may result due to following the instructions provided in this book.
Copyright © 2019 by HAPPYHEALTHYGREEN.LIFE
All rights reserved. This book or any portion thereof may not be reproduced or used in any manner
whatsoever without the express written permission of the publisher except for the use of brief quotations
in a book review.
Newsletter

On most days, we want our high-protein dishes on the table fast.
If you agree, then keep reading and claim your exclusive (FREE) early bird
access to '5 ingredient plant-based cookbook: 7 Easy & Delicious High-
Protein Recipes'.
We're all busy living life. Work, responsibilities and family only leaves so
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Quick and simple cooking will guarantee all the benefits that come with it -
affordable, responsible and healthy meals - combined with all that you want
from nutritious home-cooked meals - rich in protein and great flavor.
That's why we've developed this 5-ingredient plant-based cookbook with
High-Protein Recipes. A cookbook that will help you forget about exclusive
ingredients that are impossible to find. Skip late night supermarket runs and
take back control.
5 ingredients is all you need to prepare delicious dishes that are
Rich in protein (25% of calories from protein)
Oil-free
Healthy & nutritious
Easy to prepare!
Complete with nutrition facts, allergy tags, tips & storage charts

Subscribe to our website newsletter today and receive our exclusive early bird
release '5 ingredient plant-based cookbook: 7 Easy & Delicious High-Protein
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The Plant-Based Athlete

Athletes engage in strenuous and regular strength or endurance training with
the goal of consistently improving their form and performance over time.
Exercise should be followed by a period of recovery, aided by nutrition, to
guarantee improvement.
Fueling your muscles on a plant-based diet doesn’t have to be hard. A plant-
powered athlete is able to get the same nutrients and arguably eats better than
an omnivore sportsperson. Kendrick Farris (@kendrickjfarris), Patrik
Baboumian (@patrikbaboumian), Jehina Malik (@ifbbjehinamalik1), and Nate
Diaz (@natediaz209) are just a few of many famous, vegan athletes that have
already proven this to the world.
The plant-based nutrients we’ll discuss in the following pages are an essential
part of recovery. If you don’t take the necessary steps to rest and recover, your
performance level will be hampered, and your progress will be compromised.
Make sure to always work out recovered and with optimal energy. This way,
your performance in the gym, at work, and at home will not suffer.