Plant-Based Diet: Maintain Muscle, Stay Strong

Building muscle on a plant-based diet is possible, and it doesn't have to be more difficult than building muscle on a meat-based diet. However, it does require careful planning to ensure you're getting the right nutrients in the right quantities.

Protein is essential for building muscle, and while it's typically associated with animal products, there are plenty of plant-based sources of protein, including tofu, tempeh, lentils, chickpeas, beans, whole grains, nuts and seeds. It's important to include a variety of these in your diet to ensure you're getting all the essential amino acids.

In addition to protein, you need to consume more calories than you burn to build muscle. This can be achieved on a plant-based diet by including energy-dense foods such as nuts, seeds, avocados, nut butters and healthy oils. Complex carbohydrates from whole grains, quinoa, sweet potatoes and oats should also form the foundation of your muscle-building diet, as they are the primary energy source for workouts.

Resistance training is crucial for muscle growth, as it activates skeletal muscle sensitivity, making the muscles more responsive to protein ingestion. Consuming plant protein during this period promotes muscle growth. Getting enough rest is also important, with 7-9 hours of quality sleep each night recommended to support muscle tissue repair and formation.

Eat more calories than you burn

Eating more calories than you burn is a key principle of building muscle on a plant-based diet. This is because building muscle requires a caloric surplus.

To build muscle, you need to consume more calories than you burn. This is known as a caloric surplus. This can be achieved by incorporating energy-dense foods such as nuts, seeds, avocados, nut butters, and healthy oils into your diet. These healthy fats also play a crucial role in hormone production and promote nutrient absorption.

It is important to note that not all calories are created equal. A diet of 2,500 calories of whole plant foods will have a different nutritional impact than a diet of 2,500 calories of processed foods. Whole plant foods provide a range of nutrients, including amino acids, fatty acids, fiber, vitamins, minerals, antioxidants, and phytonutrients, which are essential for building muscle and maintaining overall health.

To ensure you are consuming enough calories, it is helpful to calculate your Basal Metabolic Rate (BMR) using the Harris-Benedict equation, which takes into account your gender, age, height, and weight. You can then adjust this number based on your activity level to determine your total daily calorie expenditure.

For example, if your BMR is 2,500 calories and you expend an additional 500 calories through exercise and daily activities, you would need to consume at least 3,000 calories to build muscle.

It is worth noting that the specific number of calories needed to build muscle will vary depending on individual factors such as age, gender, and activity level. Additionally, it is important to combine a caloric surplus with resistance training and adequate rest to optimize muscle growth.

Consume a variety of plant proteins

Consuming a variety of plant proteins is essential to building and maintaining muscle on a plant-based diet. This is because plant-based diets often contain all the essential amino acids in aggregate, but any one plant-based food item will not.

• Tofu: 21.8 grams of protein per 1/2 cup
• Tempeh: 15 grams of protein per 3-ounce serving
• Lentils: 9 grams of protein per 1/2 cup
• Oats: 10.7 grams of protein per cup
• Chickpeas: 6.3 grams of protein per 1/2 cup
• Black rice: 8 grams of protein per 1/2 cup
• Almonds: 7 grams of protein per 1/4 cup
• Quinoa: 8 grams of protein per cup
• Hemp seeds: 10 grams of protein per serving (3 tablespoons)
• Beans
• Whole grains
• Nuts and seeds
• Nut butters
• Avocados
• Dried fruit
• Fruits and vegetables

To ensure you are consuming a complete amino acid profile, combine different plant proteins. For example, pair grains with legumes (e.g. rice and beans) or consume nuts and seeds alongside legumes.

Get enough protein

Protein is a critical component of muscle building, as it makes up much of the structural elements of our tissues. While it is possible to get enough protein on a plant-based diet, it may require some extra effort and planning. Here are some tips to ensure you're getting enough protein while following a plant-based diet:

• Include a variety of plant-based protein sources: Lentils, chickpeas, beans, tofu, tempeh, whole grains, nuts, and seeds are all excellent sources of plant-based protein. By including a variety of these foods in your diet, you can obtain all the essential amino acids needed for muscle growth.
• Consume larger quantities of plant protein: Plant proteins typically have lower concentrations of leucine, the amino acid responsible for triggering muscle building. Aim for around 1.6g/kg/day of plant protein to compensate for the lower leucine levels. If needed, supplement with plant-based protein powders made from pea, rice, or hemp.
• Combine different plant proteins: To ensure you're getting a complete amino acid profile, combine different plant proteins. For example, pair grains with legumes (like rice and beans) or eat nuts and seeds alongside legumes.
• Distribute protein intake throughout the day: Spread your protein intake across multiple smaller meals, including before and after workouts. This maintains a constant supply of amino acids for muscle growth. Options like vegan protein powders, smoothies, tofu stir-fries, or lentil-based salads can help fulfil this requirement.
• Understand your caloric needs: Use tools like the Harris-Benedict equation to calculate your Basal Metabolic Rate (BMR) and total calorie needs based on your gender, age, height, weight, and activity level. This will help you ensure you're consuming enough calories to support muscle growth.
• Focus on nutrient-dense foods: While it's important to get enough calories, the quality of those calories matters too. Choose whole plant foods like fruits, vegetables, legumes, grains, nuts, and seeds, which are rich in nutrients like vitamins, minerals, amino acids, antioxidants, and fibre.
• Track your progress: Consider using a meal tracking app or journal to document your daily meals and workouts. This will help you stay accountable and make adjustments as needed to ensure you're meeting your protein and calorie goals.

Do strength training

Strength training is an essential component of building muscle on a plant-based diet. While cardio workouts such as jogging, swimming, and biking are great for improving overall fitness, strength training is necessary for increasing overall muscle mass.

When you overload muscles with resistance exercises such as weightlifting, microtears form in the muscle fibres. These microtears signal to the body to send nutrition and blood flow to the muscle tissue for repair. Repeatedly tearing and rebuilding muscle tissue results in hypertrophy, or an increase in muscle mass.

For optimal muscle growth, aim for three to five strength training sessions per week, especially when you are first establishing a routine. It's important to not overdo it and to allow your body to rest and recover. Rest days can be either passive (taking the entire day off from exercise) or active (light activities like stretching, walking, or gentle yoga). Most rest days should include some active recovery, and you should aim for one to three rest days per week, depending on the intensity of your workouts.

In addition to strength training, it's important to consume enough protein, as that is what muscles are made of, and you can't build new muscle without it. While it is possible to get enough protein on a plant-based diet, it requires consuming enough calories from a wide range of whole plants. Plant-based protein powerhouses include tofu, tempeh, lentils, chickpeas, black rice, almonds, quinoa, and hemp seeds.

Rest and recover

Sleep is also an essential aspect of rest and recovery. Aim for 7-9 hours of quality sleep each night to support muscle tissue repair and growth. This allows your body to recover from the stress of training and prepares it for the next session.

In addition to rest days and adequate sleep, proper nutrition is vital for muscle recovery. Consume a diet rich in plant-based protein sources such as lentils, chickpeas, beans, tofu, tempeh, whole grains, nuts, and seeds. These foods provide essential amino acids that are crucial for muscle repair and growth.

Another important aspect of recovery is managing inflammation. Plant-based diets can help reduce inflammation, which speeds up recovery times between workouts. Lowering inflammation can also aid in recovering from injuries, getting you back to training sooner.

Remember, building muscle takes time and consistency. By incorporating rest and recovery into your routine, you'll be well on your way to achieving your muscle-building goals while following a plant-based diet.

Frequently asked questions