Vegan Diets: Gaining Muscle Or Losing Strength?

There is a common misconception that a vegan diet leads to muscle loss. While it is true that it can be more challenging to consume enough protein on a plant-based diet, it is not impossible. In fact, recent research shows that a vegan diet can be just as effective for building muscle as a diet that includes animal protein. However, building muscle on a vegan diet requires careful planning to ensure sufficient protein and calorie intake. This may involve incorporating protein sources such as beans, tofu, legumes, nuts, and seeds, as well as supplements such as vegan protein powders.

High-protein plant-based foods

It is harder to consume enough protein on a vegan diet, but it is not impossible. A well-planned vegan diet can provide all the nutrients you need, including protein. Plant-based proteins are regarded as 'lower-quality' protein sources, and vegans need to combine protein sources with other foods to ensure they get all the essential amino acids. For example, eating rice with beans would work together to equal a complete protein source.

Seitan

Also known as wheat meat or wheat gluten, seitan contains about 25 grams of protein per 3.5 ounces (100 grams), making it one of the richest plant protein sources available. It is also a good source of selenium and contains small amounts of iron, calcium, and phosphorus. However, people with gluten-related disorders should avoid it.

Tofu, Tempeh, and Edamame

All three originate from soybeans, which are considered a whole source of protein, providing the body with all the essential amino acids. They also contain iron and calcium, with 12-20 grams of protein per 3.5 ounces (100 grams) serving. Edamame is also rich in folate, vitamin K, and fiber, while tempeh contains probiotics, B vitamins, magnesium, and phosphorus.

Lentils

Lentils are a great source of protein and fiber, providing over half of the recommended daily fiber intake in a single cooked cup (198 grams). They may also reduce the risk of heart disease, diabetes, excess body weight, and certain types of cancer. Lentils are rich in folate, manganese, iron, antioxidants, and other health-promoting plant compounds.

Beans

Kidney, black, pinto, and most other types of beans are staple foods in many cultures and contain high amounts of protein. Most types of beans contain about 15 grams of protein per cooked cup (170 grams). They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and beneficial plant compounds.

Nutritional Yeast

Half an ounce (16 grams) of nutritional yeast provides 8 grams of complete plant protein and 3 grams of fiber. It is also an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including vitamin B12.

Hemp Seeds

Hemp seeds come from the Cannabis sativa plant and contain only trace amounts of tetrahydrocannabinol (THC). Three tablespoons (30 grams) of hemp seeds provide 9 grams of protein. They are also a good source of magnesium, iron, calcium, zinc, and selenium, as well as omega-3 and omega-6 fatty acids.

Green Peas

Green peas offer more than 8 grams of protein per cooked cup (160 grams), which is slightly more than a cup of dairy milk. They also provide more than 25% of the daily recommended intake for fiber, thiamine, folate, manganese, and vitamins C and K.

Spirulina

Spirulina is a type of blue-green algae that is a nutritional powerhouse. Two tablespoons (14 grams) provide 8 grams of complete protein, 22% of the daily requirement for iron, and 95% of the daily copper needs. It also contains high amounts of magnesium, riboflavin, manganese, potassium, and essential fatty acids.

Combining protein sources

It is possible to build and maintain muscle on a vegan diet. However, it can be challenging to get all the nutrients you need, especially protein, if you exclude all animal products from your diet.

Animal-based sources of protein such as dairy products, eggs, and meat are considered 'high-quality' sources of protein because they contain all nine essential amino acids. In contrast, plant-based proteins are regarded as 'lower-quality' protein sources.

However, this does not mean that a plant-based diet is useless for building muscle. You can simply eat a little more protein than an omnivore, and ensure you are consuming a variety of plant-based protein sources to give your muscles all the amino acids they need to grow.

Examples of Plant-Based Protein Sources:

• Legumes
• Grains
• Nuts
• Seeds
• Beans
• Tofu
• Tempeh
• Spirulina
• Quorn
• Seitan

Soy products, in particular, are excellent for building muscle due to their high-quality protein and versatility.

Tips for Combining Protein Sources:

• Eating rice with beans would work together to equal a complete protein source.
• Eating a varied diet that includes various legumes, grains, nuts, and seeds will ensure your body gets all the essential amino acids it needs to build muscle.
• Increasing your protein intake by 25% compared to standard recommendations can be beneficial for building muscle.
• If you are struggling to get enough protein, consider adding a protein supplement such as soy protein powder, rice protein, hemp protein, or pea protein.

In summary, while it may be more challenging to build muscle on a vegan diet, it is certainly possible if you focus on combining a variety of plant-based protein sources and ensuring you are consuming enough calories and nutrients to support muscle growth and repair.

Calorie surplus

Caloric surplus is when the total intake of calories in a day is more than what you burn. A caloric surplus is essential for muscle gain. However, it's important to note that the higher the calories, the more likely you are to gain more fat than muscle. Therefore, it's recommended to start with a 5-10% increase in calories and monitor weight changes over a 14-day period. An appreciable rate of gain in weight is between 0.25-0.5% per week.

To build muscle and gain weight, you need to consume more calories than you burn. You can calculate your Total Daily Energy Expenditure (TDEE) and then add a calorie surplus. For effective muscle gain, aim for a surplus of 400-600 extra calories per day. This provides the fuel your muscles need to grow without causing excessive fat gain.

If you're new to the gym, you can target a higher caloric surplus, such as 10-20%, which will result in weight gain of 0.25-0.5% per week. More experienced gym-goers should aim for a smaller surplus to avoid gaining too much fat.

While in a caloric surplus, it's important to focus on consuming adequate protein. Protein provides the body with the necessary amino acids, which function as the building blocks of muscle. It's recommended to consume around 1.6g/kg of protein per day for muscle growth.

Vegan sources of protein include beans, lentils, tofu, tempeh, chickpeas, nuts, seeds, and plant-based protein powders. It's important to combine different plant-based protein sources to ensure you get all the essential amino acids. For example, eating rice with beans creates a complete protein source.

In addition to protein, carbohydrates and healthy fats are crucial for muscle growth. Carbohydrates provide energy during workouts and support muscle recovery. Whole grains, fruits, and vegetables are excellent sources of carbohydrates. Healthy fats support hormone production, vitamin absorption, and overall health. Nuts, seeds, avocados, olive oil, and nut butters are great sources of healthy fats.

In conclusion, a caloric surplus is necessary for muscle growth, but it should be monitored to avoid excessive fat gain. A well-rounded vegan diet with sufficient protein, carbohydrates, and healthy fats can effectively support muscle growth.

Nutrient deficiencies

Protein is essential for muscle growth, and it can be more challenging to obtain sufficient amounts from plant sources. Animal-based proteins are considered 'high-quality' as they contain all nine essential amino acids, whereas plant-based proteins are often regarded as 'lower-quality' due to lower essential amino acid content and the presence of anti-nutrients that interfere with nutrient uptake. However, this doesn't mean that a plant-based diet is ineffective for building muscle. By consuming a variety of plant-based protein sources, such as legumes, grains, nuts, and seeds, the body can combine different amino acids to meet its needs.

In addition to protein, a vegan diet may also require attention to ensure sufficient intake of specific micronutrients, including vitamins B12 and D, iodine, iron, zinc, and calcium. Vitamin B12, for example, is primarily found in animal-based foods, so vegans may need to rely on fortified foods or supplements to meet their requirements. Similarly, iodine, which is important for thyroid function, may be insufficient in a vegan diet due to the absence of dairy, eggs, fish, and seafood, and the presence of glucosinolates in soy, broccoli, and cruciferous vegetables, which inhibit iodine uptake.

Vitamin D, iron, zinc, and calcium are also important for muscle function and overall health. While these nutrients can be obtained from plant sources, absorption rates may be lower compared to animal-based sources. For instance, heme iron from animal products is absorbed more efficiently than non-heme iron from plant sources.

Overall, a well-planned vegan diet that includes a variety of plant-based protein sources and addresses potential micronutrient deficiencies can support muscle growth and maintenance. However, a vegan diet may require more attention to detail to ensure adequate nutrient intake and prevent muscle loss.

Supplements

There are plenty of vegan protein powders to choose from that taste great and don't mix into a semi-liquid sludge. The classic option is a soy protein powder, but you can also find supplements based on rice protein, hemp protein, pea protein, and others, or a combination of different plant-based proteins.

If you add a shake or two a day, you should have no issues getting enough protein to build muscle.

Some other supplements that can be helpful for building muscle include creatine and beta-alanine. Creatine is the number one supplement for muscle-building, backed by hundreds of scientific studies. It helps you perform better, become stronger, and gain more muscle. Beta-alanine improves exercise performance by increasing carnosine levels in your muscles. Like creatine, beta-alanine is found mainly in animal foods, so you might benefit more from supplementing with it if you're on a plant-based diet.

Additionally, a good multivitamin/mineral supplement with micronutrients typically lacking in a vegan diet, like vitamins B12 and D, iron, and zinc, could be beneficial.

Frequently asked questions