Many of our readers are huge fans of the vegan calisthenics regimen. They train hard, then go home and eat only plants, vegetables, and fruit.
If done correctly, this can be a great routine and yield amazing results in terms of strength gained and fat loss, however, it is not as straightforward as many readers might assume.
Before we begin, it’s important to highlight that a vegan diet is not for everyone. Please make sure you consult a doctor or nutritionist and do some blood work to confirm that you are getting the necessary vitamins and micronutrients to stay healthy.
Throughout your diet and especially if you’re combining this diet with intermittent fasting, make sure to regularly measure your micronutrients and if needed take supplements.
How to Train Calisthenics as a Vegan
In order to make the most of your calisthenics training, there are some adjustments that you should make to your vegan diet.
The first is that a normal plant-based diet usually comes short in terms of caloric requirements. This means that it will be hard for you to maintain that ideal weight that enables you to both have strength and at the same time not be too heavy.
To be honest, being lightweight is usually an advantage for own weight training. If there is less of you, there is less of you to lift. However, if you become too slim, you’ll also lose some muscle tissue and strength.
For that reason, we recommend that the following vegan-friendly ingredients be added to your meals:
- Peanut Butter
- Fruits such as bananas
- Chia seeds
- Coconut Oil
The second common pitfall occurs with micro nutrients. Before you get on my case, micronutrients are abundant in the vegan diet and it is perhaps, together with the environmental benefits, the best reason to shift your diet to a plant-based one.
However, some vegans have reported serious vitamin B12 deficiencies. As such, as previously mentioned, we highly recommend tracking your micronutrients and if necessary take supplements to compensate for imbalances. Vitamin A has also been reported to be sometimes lacking, though there are plenty of vegetables, such as carrots and sweet potatoes, that contain a lot of this vitamin.
Successful Vegan Calisthenics Athletes
There are many athletes that follow a plant-based diet, we’ll leave you with a few for inspiration:
Clarence Kennedy (weight lifting):
There are many more calisthenics athletes who follow a strict vegan diet, so there is no lack of evidence that this can indeed be accomplished.
This diet and training regime is particularly good if you’re looking to lose weight, but even if you’re at your ideal weight or need to gain weight, this diet can be used.
We’re not vegan evangelists ourselves though we recognize its advantages, particularly in environmental and nutrient terms, so if these topics are important to you, you should definitely read more about veganism.
Feel free to share your own vegan training tips below!
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Chris is an experienced Calisthenics practitioner focused on isometric exercises and street workout. He founded thehybridathlete.com in 2017, which was subsequently acquired by theyhybridathlete.com
He is based in Portland and has been working out using solely his own body weight and bars for the past 6 years.