Plant-Based Diets: Muscle Gain Miracle Or Myth?

There is a common misconception that meat consumption is necessary for muscle growth. However, this is not the case, as it is entirely possible to build muscle mass on a plant-based diet. The key to gaining muscle is a consistent workout routine and consuming sufficient calories and protein. While animal proteins are complete proteins, meaning they contain all the essential amino acids, it is still possible to get all the essential amino acids from a plant-based diet by consuming a variety of plant-based protein sources.

Plant-based diets are often lower in calories, allowing individuals to eat larger volumes of food while staying within a healthy caloric range. Additionally, plant-based diets are rich in other important nutrients like fibre, healthy fats, vitamins, minerals, antioxidants, and phytochemicals, which can aid in building and maintaining muscle.

To build muscle on a plant-based diet, individuals should focus on consuming plant-based foods with higher caloric density, such as grains, beans, tofu, tempeh, nuts, seeds, avocados, and dried fruit. It is also important to ensure sufficient protein intake, as this is what muscles are made of. By combining resistance weight training with a well-planned plant-based diet, individuals can effectively gain muscle mass and improve their overall health.

Caloric surplus

To calculate your daily calorie needs, you can use a calorie counter that takes into account your weight, sex, age, height, and physical activity level. Once you know your daily calorie needs, you can aim to consume 10-20% more than that. For example, if you need 3,000 calories per day to maintain your weight, you should aim for 3,300-3,600 calories to build muscle.

It is important to note that the amount of surplus calories you need depends on how much muscle you want to build. If you are new to working out, you can aim for a larger surplus without as much fat gain. On the other hand, if you are more experienced, a smaller surplus is better to limit increases in body fat.

A good way to determine if you are consuming enough calories is to evaluate your basal metabolic rate (BMR) and your total caloric expenditure. You can use a Harris-Benedict calculator to estimate the number of calories you expend each day, taking into account your gender, age, height, weight, and activity level.

While in a caloric surplus, it is important to ensure that you are consuming enough protein, as it is critical for building muscle. Aim for 1.6 grams of protein per kilogram of body weight per day. You can get protein from animal sources such as meat, eggs, and dairy, or plant-based sources like beans, peas, lentils, tofu, nuts, and seeds.

In addition to protein, carbohydrates also play a crucial role in muscle gain as they provide the fuel required for intense training sessions. Aim to get 5-7 grams of carbohydrates per kilogram of body weight per day.

Remember, it is not just about calories. The quality of the food you eat matters too. Choose whole plant foods that provide not only fuel (carbohydrates) but also amino acids (protein), fatty acids (fat), fiber, vitamins, and minerals.

Consuming enough protein

To ensure you are consuming enough protein on a plant-based diet, it is important to include a variety of protein-rich plant foods in your meals. Some examples of plant-based protein sources include beans, peas, lentils, tofu, nuts, and seeds. Additionally, supplementing with a plant-based protein powder can help you meet your protein goals.

When trying to build muscle, it is recommended to consume between 1.2-2.0 grams of protein per kilogram of body weight per day, with endurance athletes on the lower end of the spectrum and bodybuilders and strength athletes on the upper end. If your goal is to increase muscle mass quickly, consuming up to 2.2 grams of protein per kilogram of body weight can be effective.

It is worth noting that consuming very high amounts of protein may require the use of protein powders or supplements. Additionally, focusing solely on protein can undermine gains, as carbohydrates and other nutrients also play an important role in muscle growth and overall health.

To determine how much protein you need, you can calculate your basal metabolic rate (BMR) and total caloric expenditure. This will give you a baseline to work from and help you understand how many calories you need to consume to maintain or gain weight.

In addition to consuming enough protein, it is important to engage in consistent resistance training to stimulate muscle growth. Combining a well-planned plant-based diet with an effective exercise program will help you achieve your muscle-building goals.

Carbohydrates are key

While protein is essential for building muscle, it is not the only nutrient you need to focus on. Carbohydrates also play a crucial role in achieving your muscle-building goals. They provide the fuel required to complete intense training sessions and supply valuable fuel for the brain, helping you remain sharp and focused for workouts and competitions.

Research has shown that low-carbohydrate diets, including the popular ketogenic diet, tend to undermine training goals and can slow or even block muscle and strength gains. In an eight-week weight training trial, subjects who consumed a normal amount of carbohydrates gained 2.9 pounds of lean muscle mass, while those in the low-carb, ketogenic group gained none.

Even without going low-carb, sacrificing carbohydrates for protein can slow progress. A six-month study on rugby players showed that those eating a more plant-based diet with ample carbohydrates gained five pounds of muscle, while those eating an animal-based diet with more protein in place of carbohydrates gained only one pound.

To maximise gains, aim for a carbohydrate consumption range of 5-7g/kg or 2.3-3.2 g/lb. You can calculate how many carbohydrates you need per day to support size and strength gains by multiplying your weight in kilograms by 5-7, or by multiplying your weight in pounds by 2.3-3.2.

When it comes to choosing carbohydrate sources, opt for unrefined carbohydrates such as bananas, oats, and sweet potatoes. These foods will not only provide you with the energy you need for your workouts but also offer additional nutrients that support overall health and athletic performance.

Additionally, carbohydrates are important for maintaining a positive energy balance, which is crucial for increasing muscle mass. This involves consuming more calories than you expend, and carbohydrates can help you achieve that surplus.

In summary, while protein is essential for muscle growth, carbohydrates play an equally vital role in providing energy for intense training sessions and supporting overall health. By including a sufficient amount of carbohydrates in your plant-based diet, you will be well on your way to achieving your muscle-building goals.

Whole foods are best

Firstly, it's important to understand that building muscle isn't just about getting enough protein. While protein is key to muscle maintenance and growth, it's also vital to focus on the quality of your overall daily eating pattern. This means ensuring you're consuming complex carbohydrates, lean protein, and healthy fats. Whole foods can provide all of these, in the right proportions, to support muscle growth and overall health.

Secondly, when you eat whole plant foods, you're consuming a variety of nutrients in the right proportions for promoting good health. These include fuel (carbohydrates), amino acids (protein), fatty acids (fat), fiber, water, vitamins, minerals, antioxidants, and phytonutrients. These nutrients work together to support your body's health and its ability to build muscle. For example, vitamins and minerals play a role in muscle function and bone health, while antioxidants help fight inflammation, which is important for greater muscle mass and function.

Thirdly, whole plant foods are lower in calories per bite, meaning you can eat more volume to feel full and satisfied. This is beneficial because, to build muscle, you need to be in a caloric surplus, consuming 20-40% more calories than required for daily maintenance. Eating more volume can also help ensure you're getting enough protein, as plant foods like beans, peas, lentils, and nuts are all excellent sources of protein.

Finally, a whole-food, plant-based diet can offer additional health benefits. For example, plant-based diets are typically lower in saturated fat and higher in unsaturated fat, which is an effective way to lower cholesterol levels and reduce the risk of heart disease. Plant-based diets also increase your intake of antioxidants, which help fight inflammation and decrease the risk of certain cancers and cardiovascular disease.

So, if you're looking to build muscle, a whole-food, plant-based diet can be an excellent choice, providing all the necessary nutrients to support muscle growth and overall health.

Micronutrients matter

Micronutrients are essential for muscle growth and repair. They are the building blocks of protein and help us recover from training. Amino acids, vitamins, and minerals are all vital micronutrients that play a crucial role in muscle health.

Amino acids are the building blocks of protein, and protein is what muscle is made of. Therefore, consuming enough amino acids is essential for muscle growth and repair. Not all amino acids are created equal, and some are considered essential, meaning our bodies cannot produce them, and we must obtain them from our diets. Meat contains all the essential amino acids, whereas plants do not. However, this does not mean that a plant-based diet cannot provide all the essential amino acids; it just means that a variety of plant-based foods need to be consumed to ensure adequate intake.

Vitamins and minerals are also crucial for muscle health. For example, vitamin D and calcium play a vital role in bone health, and strong bones are essential for supporting muscle function. Vitamin B12 is another critical vitamin for muscle health, as it is involved in the metabolism of amino acids and the formation of red blood cells. Iron is an important mineral for muscle oxygenation, and a deficiency can lead to decreased exercise performance.

When following a plant-based diet, it is important to be mindful of micronutrient intake. Some micronutrients, such as vitamin B12, are primarily found in animal products, so supplementing may be necessary to ensure adequate intake. Additionally, the digestibility of plant-based proteins can be lower than that of animal-based proteins due to the presence of anti-nutritional factors. However, proper preparation methods such as cooking, soaking, and sprouting can reduce these compounds and improve protein bioavailability.

In conclusion, micronutrients play a crucial role in muscle health, and ensuring adequate intake is essential for optimal muscle function and growth. A well-planned plant-based diet that considers the intake of various micronutrients can support muscle growth and repair and promote overall health.

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