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Building Muscle on a Vegan Diet

Fri, 01 Dec 2023 10:27:42 +1100

If you’re a vegan, or if you’re considering becoming one, you’ve probably heard this concern voiced time and time again: “How do you get enough protein?”

Because many of the most popular protein sources, such as meat and dairy, are animal-based, it can sometimes seem like a daunting task to fill up on protein as a vegan. This problem might strike you as even more complex if you’re trying to build muscle, a feat that usually requires ingesting ample protein — far more than the recommended intake for maintaining general health.

However, the good news is that there are plenty of ways for vegan bodybuilders to get their protein needs met — you just need to know what to look for and how to include it in your diet.

In this article, we’ll talk about what it really takes to get enough protein as a vegan and go over some of the best sources of animal-free energy.

The science of building muscle

In order to grow muscle (a process also known as muscle hypertrophy), you need two things: resistance training and adequate nutrition.

Heavy resistance training, like weight lifting, is stressful for your muscles. After an intense workout, your stressed and damaged muscle fibers undergo a process known as muscle protein breakdown, in which the protein in your muscles breaks down into smaller components called amino acids.

However, if you pair your workout routine with the right diet, your muscle fibers can be rebuilt through a process called muscle protein synthesis, in which your muscles can recover, generate new proteins, and ultimately grow into bigger, stronger muscles.

So, what does the “right diet” look like in this case? In order to help your body recover after a tough workout, you should be in a calorie surplus (in other words, eating more calories than your body uses in a day), so that your body has the energy necessary to fill out.

In addition, it’s also incredibly important to eat adequate amounts of protein to help your muscles recover.

How much protein do you need?

The total amount of protein that you should include in your diet can vary; it depends on your current health and your overall goals.

For example, someone who is not exercising and simply wants to make sure they get enough protein for their regular bodily functions should aim to eat 0.8 grams per kilogram of their body weight, or about 0.36 grams per pound of their body weight.

However, if you’re looking to build muscle, you should aim to eat more protein. Many researchers believe that you get optimal results if you eat at least 1.3-1.8 grams of protein per kilogram of your body weight per day.

An in-depth look at protein

At this point, you may be wondering, “How exactly does protein help me build muscle in the first place?”

Protein, which you may have heard referred to as your body’s “building blocks,” makes up the structure of your body’s tissues, including your muscle tissue. Since muscle hypertrophy is dependent on protein, eating protein after you exercise can increase your rate of muscle protein synthesis vs. muscle protein breakdown.

In other words, the key to building those bigger muscle fibers it to complement your workout routine by eating enough protein afterwards!

We’ve also mentioned the importance of amino acids, or the smaller components that protein molecules break down into. Protein molecules in humans are actually made up of 20 different amino acids, 11 of which your body can make on its own.

However, your body can’t easily manufacture the remaining nine amino acids, which means that they need to come from your diet instead. These nine amino acids are called essential amino acids (EAA).

Why this matters in a weight lifting context: essential amino acids play crucial roles in protein synthesis and, subsequently, muscle growth.

Of particular importance are the branched-chain amino acids (BCAAS): leucine, isoleucine, and valine. These amino acids are thought to fuel the process of protein synthesis.

In order for your muscles to grow, your body needs adequate protein — and furthermore, you need to make sure that the protein sources you eat are providing enough of all those EAAs that are essential to the process.

Unfortunately, not all protein sources are the same; protein sources can be categorized as either complete or incomplete. Complete proteins have all the essential amino acids in the amounts that your body needs.

Incomplete proteins, on the other hand, do not have optimal amounts of all of the amino acids you require for protein synthesis. Instead, they may be lacking one or more EAAs, which are referred to as the limiting amino acid(s).

Many kinds of food contain protein, including a variety of plant-based foods. But the issue is that branched-chain amino acids (BCAAS):, so vegan-friendly protein sources (when consumed on their own) often don’t have enough of the essential amino acids you need to grow your muscles.

How do vegan bodybuilders get enough protein?

Veganism is a practice in which you abstain from eating any animal products. This includes meat, fish, dairy, and eggs, which are some of the most widely recognized and consumed protein sources in the fitness world.

Instead, vegans have to stick to plant-based protein sources. We’ve already mentioned that many plant-based foods have some amount of protein, but they are also usually incomplete protein sources that may not include all of the amino acids your body needs to build muscle.

However, even with this limitation, you can still be just as successful at building muscle as someone who is eating complete proteins from animal-based foods.

Small studies have found that as long as you’re getting enough total protein in adequate amounts, there is no significant difference in animal versus plant protein for building muscle.

So, how can vegans manage to build muscle even when they don’t have a ton of complete protein sources to choose from? They simply combine their protein sources, and make sure that they’re getting plenty of them!

Even though most plant-based proteins are lacking in adequate amounts of one or more essential amino acids, other families of plant-based foods generally have enough of that amino acid while being limited in another.

So, the solution to getting enough complete vegan protein is simply to make sure that you’re eating several different kinds of vegan protein that complement each other!

Complementary protein sources are two or more protein sources that make up for the limiting amino acids in each other. By eating complementary proteins, you can ensure that you’re getting enough total protein plus all of the amino acids that your muscles need.

Some examples of complementary protein sources include beans and rice, peanut butter and whole-grain bread, and corn and peas.

By eating a varied diet with plenty of protein sources from different plant families, you can consume all of the essential amino acids that your muscles need to grow.

Best protein sources for vegan athletes

Now, let’s talk about some examples of good protein sources for vegans and discuss how much protein you can get per serving of them.

Remember, it’s important to eat several of these protein sources if you want to fill up on all of your essential amino acids, so make sure to include a wide variety of these in your diet for the best muscle-building results.

1. Nuts and seeds

Nuts and seeds are packed with nutrients, making them a quintessential vegan and vegetarian favorite. Not only do nuts and seeds provide healthy fats and complex carbohydrates, but many of them are also excellent sources of plant-based protein.

Case in point: one serving of raw almonds (about 23 nuts) provides 6 grams of protein, while two tablespoons of peanut butter provide about 8 grams of protein.

Use nuts and seeds to top your salads, grain bowls, and smoothies, or grab a handful and eat them as a filling and protein-rich snack.

2. Tofu

Tofu is a soy-based product that has been a protein staple for American vegans and vegetarians for decades. Invented in China about two thousand years ago, one 3-ounce serving of tofu will provide about 9 grams of protein!

You can also use tofu very similarly to how you would use meat, poultry, and fish, which makes it a great transition protein for someone who is just beginning to make the switch to a plant-based lifestyle.

Fry, grill, bake, steam, or even smoke tofu the same way that you would your meat.

3. Legumes

Legumes are a plant family that includes beans, peas, and lentils, all of which make for excellent vegan protein sources. For example, a half cup of black beans will give you 7.5 grams of protein.

Meanwhile, a half cup of green peas has almost 4 grams of protein.

4. Quinoa

Quinoa has been gaining a reputation for being one of the most nutritious grains, not least because of its excellent protein content. In fact, a single cup of quinoa provides about 8 grams of protein!

Use quinoa as a base for your grain bowls or mix it into your salads to add heartiness and nutrition to every bite.

5. Grains

Believe it or not, many grains are also a great source of protein! The trick is to make sure that you’re using whole-grain versions of these carbohydrates rather than refined ones, since whole grains tend to offer more nutrients per serving.

Brown rice, for example, has about 3 grams of protein in each half cup. Bulgur wheat provides 6 grams of protein per cup, while a slice of multi-grain bread delivers approximately 3.5 grams of protein.

6. Oats

One cup of cooked oatmeal will give you about 5.5 grams of protein, which means that your overnight oats or hearty hot cereal are both excellent opportunities to sneak in some extra protein first thing in the morning!

7. Tempeh

Tempeh is a food made from fermented soybeans, and a 3-ounce serving of tempeh provides 17 grams of protein. Tempeh is especially delicious when fried, steamed, or sauteed and served with a flavorful sauce (think teriyaki or barbecue).

8. Vegan protein supplements

In addition to eating whole proteins, many vegan bodybuilders also benefit from adding a protein supplement or two to their daily meal plan to ensure that they’re getting enough protein to maximize their workout results.

Some popular protein sources for vegan protein shakes and bars include:

1. Pea protein

2. Soy protein

3. Hemp protein

4. Brown rice

Conclusion

Bodybuilding is a sport that requires ample amounts of protein, which can sometimes feel like an overwhelming requirement if you’re a vegan.

However, plant-based eaters can definitely get all of the protein they need to make gains.

The most important rule of vegan bodybuilding is to eat a wide variety of plant-based proteins. This helps guarantee that you can get all of the essential amino acids your body needs to stimulate muscle growth and attain your goals.

Contact My Body Composition Solutions for an analysis of your composition and more information.

Disclaimer: This article should not substitute professional medical advice. When starting a new diet or exercise plan, always consult your physician and exercise professional first.

Information in this article has been extracted and edited from InBody USA blog ‘How do vegan bodybuilder get enough protein?’ Published by InBody USA 25^th July 2023.

The Health Benefits of Fruit and Veges

Mon, 01 Jun 2020 09:58:38 +1000

Fruit and vegetable intake

Definition: The proportion of people eating sufficient serves of fruit and vegetables each day to obtain a health benefit.

Calculation of this indicator is based on relevant dietary guidelines published by the National Health and Medical Research Council (NHMRC 2013).

In the NHMRC guidelines, the minimum recommended number of serves of fruit per day is 1 for children aged 2–3, 1½ for children aged 4–8, and 2 for people aged 9 and over. The minimum recommended number of serves of vegetables per day is 2½ for children aged 2–3; 4½ for children aged 4–8; 5 for children aged 9–11, females aged 12 and over and males aged 70 and over; 5½ for males aged 12–18 and 51–70 years; and 6 for males aged 19–50. (1)

With the modern prevalence of cheap fast food and the standard Australian Diet, it’s no surprise that most Aussies don’t hit the daily recommended intake of 2 to 3 serves of fruits and vegetables.

However, nutrition-conscious Australians aren’t immune to it, either. The rising popularity of restrictive diets like the Ketogenic Diet and the Carnivore Diet may also be a contributing factor to declining fruit and vegetable consumption.

While most forms of the Ketogenic Diet allow for some vegetables and low sugar fruits, like berries, it is common to focus on the part of Keto that emphasizes “sausage, bacon, eggs, and butter” without remembering to include nutrient-dense plant foods.

The Carnivore Diet is even more extreme, omitting fruit and because the body can’t store them. Following the Carnivore Diet, in the long term, might lead to decreased intake of essential nutrients and water-soluble vitamin deficiencies.

Between restrictive diets that deteriorate quality of life and fast food, many people may be missing out on the amazing health benefits that fruits and vegetables have to offer. These profound health-promoting qualities lie in the high antioxidant, fibre, and water-soluble vitamin content.

In this article, we will discuss the mechanisms by which the nutrients in fruits and vegetables can support health. By understanding these key components, you’ll be more motivated than ever to get your full servings of these amazing plants.

The Role Antioxidants Play In Health

If you’ve spent any time googling healthy foods, you’re sure to have stumbled upon the benefits of antioxidants. Antioxidants are needed for preserving our health and are a major reason why fruits and veggies are so beneficial.

Antioxidants Protect Against Free Radical Damage

Metabolic processes, like energy production, along with other factors, like environmental pollution, resulting in free radical production. These are highly reactive molecules that can damage cells and lead to oxidative stress in the body — which plays a role in the development of many diseases, including heart disease.

Our bodies have natural protective mechanisms to neutralize these damaging free radical molecules, including glutathione production, our body’s master antioxidant. When glutathione becomes depleted, as a result of increasing free radical load, the body relies on dietary antioxidants from food as a secondary defence. There are many studies that show antioxidant therapy as a promising treatment for oxidative stress in the body.

Fruit and Plant Sources of Antioxidants

Fruits and veggies like berries, dark-coloured grapes, spinach, kale, sweet potatoes, and carrots are all great sources of antioxidants. Purple-coloured fruits like blueberries and dark-coloured grapes contain an antioxidant called resveratrol that has been shown to have therapeutic potential for heart disease.

Beta-carotene is an orange-coloured carotenoid with antioxidant properties and has also been shown to be protective against heart disease. Orange and yellow coloured plant foods are a good source of the antioxidant carotenoid beta-carotene, or pro vitamin A, along with leafy greens.

Moreover, minerals like zinc and selenium have antioxidant capacities which can be found in vegan sources. Other notable minerals found in fruits and veggies are blood pressure lowering potassium, magnesium, and calcium.

Antioxidant Content of Various Fruits and Vegetables

Blueberry 14.98 nmol/100g dry weight

Strawberry 4.44 nmol/100g dry weight

Broccoli, cooked 0.5 nmol/100g dry weight

Curly Kale 2.8 nmol/100g dry weight

Routinely including these antioxidant-rich foods in your diet can help to reduce free radical levels and prevent oxidative stress from accumulating.

Fibre Is Your Friend!

Fibre has a wide array of health benefits including lowering the risk of developing diseases like diabetes, obesity, hypertension, and more. It may also be beneficial for those who already have diabetes in its proven ability to improve insulin sensitivity — a major issue for diabetics. For those seeking to improve body composition, research shows that adding fibre to your diet can amplify weight loss goals. Although the exact mechanisms behind the benefits are not all defined yet, studies show a clear association with high fibre intake and markers of health. Considering fruits and vegetables are the highest fibre foods available to us, they are a huge contributor to fibre intake.

Fibre and Gut Health

To add to the list, the friendly bacteria that live in our gut also thrive off of fruit and vegetable fibre. Because our body doesn’t absorb fibre, it becomes readily available to these bacteria ferment it. Anti-inflammatory short chain fatty acids are released as a by-product of this process and are key to protecting the health of the gut. They may also have metabolic implications, including appetite regulation and correlation with lower insulin levels.

Fibre-Rich Fruits and Veggies

Fibre is exclusively found in plant foods, which is just another motivating reason to boost your vegetable and fruit consumption. The level of fibre is dependent on the individual vegetable or fruit.

Fibre Content of Fruits and Vegetables

Lentils 11.7g/100g

White Beans, raw 17.7g/100g

Kidney Beans, (can) 6.3g/100g

Kiwi fruit 3.39g/100g

To protect the high fibre content of these foods, avoid peeling as this can reduce fruit and vegetable fibre content.

Water Soluble Vitamins

There are two forms of vitamins: water-soluble and fat-soluble. The fat-soluble are your vitamin A, E, D, and K (although one form of vitamin K is found in plant foods, the active form, vitamin K, K2, is primarily found in animal foods). In contrast, the B-complex and vitamin C make up the water-soluble vitamin family. B-complex vitamins are found in both plant and animal foods, whereas vitamin C is only found in fruits and vegetables.

Besides playing different roles in the body, fat-soluble and water-soluble vitamins are maintained very differently in the body. In excess, fat-soluble vitamins are stored in tissues of the body, whereas water-soluble vitamins are excreted out of the body.

Both the B-complex and vitamin C play key roles in the function of the body. Considering their critical role in the body and our inability to maintain water-soluble vitamin stores, it’s important to replenish these vitamins daily through regular fruit and vegetable intake.

The B-Complex

There are eight B-vitamins in the B-complex. They all possess different roles within the body, however, the B-complex as a whole is often referenced for its role in energy production.

The Mechanism Behind the B-Complex Role in Energy Production

The B-complex works by acting as coenzymes for energy production processes in the body. Every single B-vitamin is required for completing the ATP-producing Krebs Cycle, the compound that powers every function of every cell in the body. For this reason, a deficiency in any one B-vitamin can really put a damper on energy production.

Folate, specifically, also plays a critical role in energy production. Folate is essential to the Folate Cycle which assists in converting homocysteine to methionine in the Methionine cycle.

Essentially, without regular intake of the entire B-complex, you might end up feeling fatigued and disrupting normal metabolic function.

The B-Complex and Gym Performance?

A vital component of reaching optimal body composition is successful gym performance. Proper energy production is so important to provide the energy to keep you working hard in the gym. And, as we all know, working hard is one of the main factors in achieving your body composition goals. Because of this, ensuring you are properly supporting energy production by consuming enough B-vitamin rich foods is something to keep an eye on.

Sources of the B-Complex

Although not a fruit or vegetable, beef, eggs, and liver are some of the richest source of the B-complex. However, seven of the eight (minus B12) are also found in abundance in plant foods.

B-Complex Vitamins Found in Fruits and Vegetables

Thiamin (B1) Lentils (0.165mg/100g), Asparagus (0.11mg/100g)

Riboflavin (B2) Spinach (0.2mg/100g), Avocado (0.1mg/100g), mushrooms (0.5mg/100g)

Niacin (B3) Avocado (1.7mg/100g), Mushrooms (6.3mg/100g)

Pantothenic Acid (B5) Mushrooms (3.6mg/100g), Avocado (1.4mg/100g)

Pyridoxine (B6) Bananas (0.4mg/100g), Potatoes (0.3mg/100g)

Biotin (B7) Banana (.12mcg/100g), (1.4mcg/100g)

Folate (B9) Spinach (77mcg/100g), Asparagus (52.3mcg/100g), Brussel sprouts (45.8mcg/100g)

Some B-vitamins are easily destroyed by heat: thiamin (B1), pyridoxine (B6), and folate (B9). To preserve the nutrition of these foods, opt for eating them raw (obviously, only with plant foods!).

Vitamin C

Vitamin C is renowned for its immune-boosting properties, however, it is also important for healthy cholesterol levels, synthesis of crucial nutrients, proper absorption of iron, collagen maintenance, and assisting in energy production. There is also evidence that it may play a role in lowering blood pressure.

Vitamin C’s Role in Energy Production

In addition to the B-Complex, vitamin C also plays a role in energy production. It works by acting as a cofactor of transporting fatty acids, an energy source, to the mitochondria for ATP production.

As mentioned before, proper energy production and utilization of energy sources could play a role in gym performance, and, therefore, possibly help to improve body composition.

Sources of Vitamin C

Despite citrus fruits often being the spotlight of vitamin C rich foods, there are many other sources!

Vitamin C Content of Fruits and Vegetables

Red Bell Pepper 55mg/100g

Strawberries 29mg/100g

Kiwi fruit 64mg per medium kiwi

Broccoli 30mg/100g

Green Pepper 30mg/100g

In the same way as some B-vitamins, vitamin C is also destroyed by heat. To make sure you’re getting the most vitamin C out of your foods, consume these vitamin C rich foods in their raw form.

Conclusion

The well-known health benefits of fruits and vegetables due to their high antioxidant, fibre, and water-soluble vitamin content, like the B-complex and vitamin C, are the basis for the encouragement of including them in your diet. Government bodies currently recommend 1 and ½ to 2 cups of fruits and 2 and ½ to 3 cups of vegetables per day, depending on your sex and age, for optimal health.

Restrictive diets that exclude or significantly reduce plant consumption may result in deficiencies of these nutrients, specifically and most likely, vitamin C and fibre. It’s best to discuss a plan for implementing these diets in detail with your doctor after blood work, making sure adopting one of these diets won’t lead to deficiency.

You can include more of the plant foods mentioned above in your diet by consciously planning your meals. Try substituting your snacks for fruits or veggies or include a vegetable in every meal. If you meal prep, it’s really easy to prepare your fruits and veggies in bulk for easy access and consumption!

With the amazing health benefits of fruits and vegetables, abundant availability, and easy preparation, it’s so easy to get these beneficial foods into your diet and achieve optimal health and nutrition.

Disclaimer: This article should not substitute professional medical advice. When starting a new diet or exercise plan, always consult your physician and exercise professional first.

Information in this article has been extracted and edited from InBody USA ‘The Health Benefits of Fruit and Vegetables’ by Sophia Ruiz.Sophia is a health and wellness freelance writer & blogger. As an Instagram influencer, she uses her platforms to promote consumer empowerment through education.

(1) Source: Australian Institute of Health & Welfare; Aust health 2018