© Shutterstock

Variety is key -

Make sure you vary your food choices. As a vegan or vegetarian you’re more limited when it comes to food options, so you might have a tendency to eat the same foods all the time.

© iStock

Consume enough calories -

It’s easy to consume less calories than you need, especially because protein alternatives are not as calorically dense as other non-vegan options.

© iStock

Consume enough calories -

Track your caloric intake and make sure you have enough fuel from carbs and fats. This is crucial, so that your body can use protein as muscle building blocks and not as a source of energy.

© iStock

Eat regularly -

You won’t be getting a huge amount of protein per meal, so you should eat more frequently and feed your body with smaller amounts of protein more often.

© iStock

Fruit and vegetables -

Make sure you consume plenty of fruit and veggies. These are packed with vitamins and antioxidants that will help you stay healthy.

© iStock

Workout length and intensity -

Aim for shorter workouts but do not reduce the intensity. This way your body will manage its energy sources more efficiently.

© iStock

Keep your body composition in check -

Losing muscle mass is one of the things that vegan and vegetarian athletes should be tracking. Measuring your body fat will give you an indication of how your body is responding to training and diet.

© iStock

Iron -

Without consuming red meat sometimes it can be difficult to meet your iron requirements. Iron deficiency is more prevalent in women due to their menstrual cycles.

© iStock

Iron - To boost your iron intake, make sure you include foods such as dark leafy greens, beans, and lentils in your diet. You might also consider taking iron supplements.

© Shutterstock

Broccoli and spinach rule -

Eat plenty of these two. They have numerous health benefits, including being rich in calcium, which you might lack in your diet.

© iStock

Legumes -

These are also great sources of carbohydrates and are low in fat, so they’re an overall good addition to your diet.

© iStock

Legumes -

Beans and chickpeas, for instance, are a great source of protein and fiber. As a vegan or vegetarian, it is essential that you consume plenty of these, especially if you’re trying to gain muscle.

© iStock

Nuts - Nuts are excellent sources of fat and protein. They are also very dense in calories, making them a great source of fuel and a healthy way to boost your caloric intake.

© iStock

Oats - You should definitely add this nutrient-rich food to your diet. Oats are rich in protein, complex carbs, and have plenty of fiber.

© iStock

Peanut butter - One of the great things about being vegan or vegetarian is that you can (and should) eat peanut butter!

© iStock

Peanut butter - Peanuts are a great source of protein, fat, and fiber. Just make sure you consume one made of 100% peanuts and avoid the ones containing sugar, salt, and other additives.

© iStock

Omega-3 -

There are numerous benefits to consuming Omega-3 fatty acids. The good news is that there is an alternative to the traditional fish oils.

© iStock

Omega-3 - Make sure you consume plenty of flaxseed. You can easily add it to foods and drinks. Flaxseed oil is also a good option.

© iStock

Vitamin B12 -

If you’re a vegan, you won’t be consuming any natural sources of B12. Even if you consume fortified foods, it’s important to supplement with a B12 vitamin.

© iStock

Protein shakes -

Protein shakes are a quick and easy way to boost your protein intake. As a vegetarian you can't just choose any protein powder, but there are still plenty of options out there.

© iStock

Protein shakes -

There are several alternatives to the traditional whey protein shakes. You can easily find pea, hemp, soy, and even rice protein powders on the market.

© iStock

Use quinoa as a side -

With a texture somewhere between brown rice and oatmeal, quinoa is a great source of protein, fiber, and B vitamins.

© iStock

Tempeh, tofu, and other protein-rich foods -

These are good additions to your diet. Protein is absolutely key, especially if you're active, and these foods pack a considerable amount of it.

© Shutterstock

Avoid processed foods -

With so many processed foods on the market, labeled with all sorts of healthy claims, it’s easy to get carried away and consume them more than you should.

© Shutterstock

Avoid processed foods -

Being vegan or vegetarian doesn’t give you a free pass to consume all sorts of junk food under the false premise that, because these are meat-free products, they’re healthy.

© Shutterstock

Amino acids -

You might want to consider supplementing with branched chain amino acids (BCAA). These can help you preserve muscle mass during longer workouts.

© Shutterstock

Reconsider your diet -

If you really, really, want to make it in a strength sport or bodybuilding, maybe you should consider becoming an ovo-lacto vegetarian. This would drastically boost your options for protein sources, which are key in these sports. Though understandably, this option is completely out of the question for many people.

© Shutterstock

Naysayers -

Don’t let these people get to you. We know it’s not as easy to gain muscle mass and strength as a vegan or vegetarian, but it’s by no means impossible. In fact, there are quite a few successful athletes who follow these diets.

© Shutterstock

Positive attitude -

Just stay positive about the whole thing. It’s possible to follow through with your diet and lifestyle choice and be an athletic, healthy person. Your attitude towards it can go a long way.

© iStock

See also - Also discover why your favorite celebrities went vegan!

© Getty Images