Plant-Based Muscle Building: A Guide To Switching Diets

Building muscle on a plant-based diet is possible, but it does require some careful planning. The most important thing is to ensure you are consuming enough calories and protein to support muscle repair and growth. This can be achieved through a variety of plant-based foods such as tofu, tempeh, lentils, quinoa, nuts, seeds, and plant-based protein powders. In addition to diet, a consistent strength training routine is crucial for building muscle. It is also important to allow for rest and recovery days in your workout regimen. While building muscle on a plant-based diet may require some extra effort, it can be an effective way to increase muscle mass while also enjoying the health and environmental benefits of a plant-based lifestyle.

High-protein vegan foods

Switching to a plant-based diet doesn't mean you have to compromise on your muscle-building goals. In fact, a well-planned vegan diet can provide all the essential amino acids and nutrients your body needs to build and maintain muscle mass. Here are some high-protein vegan foods to include in your diet:

• Tofu and Tempeh: Tofu is a versatile soy product that can be used in stir-fries, curries, and salads. It provides about 21.8 grams of protein per 1/2 cup, while tempeh offers 15 grams per 3-ounce serving.
• Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein. For example, soybeans, kidney beans, and chickpeas provide around 20-25 grams of protein per 100 grams. They are also a good source of fibre, which aids in reducing visceral fat.
• Seeds: Hemp seeds, pumpkin seeds, sesame seeds, and chia seeds are nutrient-dense options. They provide 20-30 grams of protein per 100 grams and can be easily added to smoothies, salads, or yogurt.
• Nut Butters: Peanut butter, almond butter, and other nut butters are delicious and protein-rich. Peanut butter, for instance, has about 25 grams of protein per 100 grams.
• Nutritional Yeast: This flaky yeast product has a cheesy flavour and is often used as a grated cheese substitute. It provides 5 grams of protein per tablespoon.
• Nuts: Peanuts, almonds, pistachios, and cashews are protein-rich and make for a great snack. They can also be added to curries and stir-fries.
• Grains: Quinoa, oats, and amaranth are complete sources of protein. Quinoa, for example, provides 8 grams of protein per cup. Oats are a perfect breakfast option and offer 13 grams of protein per 100 grams.
• Meat Alternatives: Meat substitutes like seitan and plant-based meats are versatile and typically contain 12 grams of protein per 100 grams.
• Spirulina: This blue-green algae has an exceptionally high protein concentration of 70%. It can be added to smoothies or taken as a supplement.
• Vegan Protein Powders: Plant-based protein powders, such as soy, pea, hemp, or brown rice protein, can help you meet your daily protein goals. Look for blends that provide a complete amino acid profile.

In addition to these high-protein foods, remember to include a variety of fruits, vegetables, healthy fats, and complex carbohydrates in your diet. A well-rounded plant-based diet will provide your body with the fuel it needs to support muscle growth and overall health.

Calories vs nutrient density

When switching to a plant-based diet for muscle building, it is important to understand your caloric needs. This means understanding your true macronutrient and calorie needs, based on data about your gender, age, height, weight, and activity level.

To determine your caloric needs, you can use the Harris-Benedict equation to find your Basal Metabolic Rate (BMR). BMR is the amount of calories you expend by simply existing. Once you have this number, you can add in the number of calories you expend through your daily activities, such as walking the dog, running errands, or hitting the gym. This will give you the total number of calories you expend daily, and thus, the number of calories you need to consume to maintain your weight.

To gain muscle, you will need to consume more calories than you expend, ideally from mostly real plant foods. This should be combined with resistance weight training.

While calories are important, it is also crucial to consider the nutrient density of the foods you are consuming. The nutrient density of a food is the amount of nutrients you can obtain from it, given the number of calories it contains. Nutrient density speaks to your overall health and the nutrition you are getting. Nutrient-dense foods provide nourishment to your body, allowing for growth, muscle recovery, and energy. These include vitamins, minerals, amino acids, antioxidants, fiber, water, nitric oxide, and other phytonutrients.

Whole plant foods provide the perfect combination of relatively low-calorie density with high nutrient quantity. There is a big difference between eating 2,500 calories of whole plant foods like fruits, vegetables, legumes, grains, nuts, and seeds, and eating 2,500 calories of processed foods like chips, fries, pizza, candy, and ice cream. Low-calorie, nutrient-dense foods provide a higher return on investment than foods that are high in calories but low in nutrition. Eating a high-calorie, nutrient-poor diet will make any fitness goals a struggle, whether that is building muscle or improving endurance.

• Bananas and other fruits
• Tofu
• Tempeh
• Lentils
• Oats
• Chickpeas
• Black rice
• Almonds
• Quinoa
• Hemp seeds
• Brown rice
• Nuts and seeds
• Broccoli
• Avocados
• Dried fruit

By weighing a food's calories against its nutrient density profile, you can set yourself up for success in building muscle.

Building muscle through exercise

Understanding Muscle Building

Muscle growth, also known as hypertrophy, occurs when you challenge your muscles beyond their current capacity through resistance training. This can include exercises like weightlifting, push-ups, sit-ups, and planks. The key is to overload the muscles and create micro-tears in the muscle fibres, which then repair and rebuild stronger during recovery periods.

Strength Training

Establishing a consistent strength training routine is crucial for building muscle. Aim for three to five strength training sessions per week, especially when starting out. You can perform exercises such as weightlifting, push-ups, sit-ups, and planks to target different muscle groups.

Rest and Recovery

Rest days are just as important as training days. They allow your body to recover, adapt, and grow stronger. Incorporate both passive recovery days, where you take a complete break from exercise, and active recovery days, which include light activities like stretching, walking, or yoga. Aim for one to three rest days per week, depending on your workout intensity.

Protein Intake

Protein is essential for muscle building as it provides the amino acids needed to repair and rebuild muscle tissue. Include plant-based protein sources such as tofu, tempeh, lentils, oats, chickpeas, black rice, almonds, and quinoa. Ensure you consume enough calories from a variety of whole plants to meet your protein requirements.

Caloric Surplus

To build muscle, you need to consume more calories than you expend. For novice lifters, this may mean consuming 20-40% more calories than required for daily maintenance, while for advanced lifters, a 10-20% surplus may be sufficient. Plant-based foods can help you feel fuller while consuming more volume due to their lower calorie density.

Carbohydrates and Healthy Fats

In addition to protein, carbohydrates and healthy fats play a crucial role in muscle building. Carbohydrates provide fuel for intense training sessions and stimulate insulin production, which aids in muscle growth. Healthy fats, such as monounsaturated and polyunsaturated fats, promote the production of muscle-building hormones. Include complex carbohydrates and healthy fats in your diet to support muscle growth.

Remember, building muscle on a plant-based diet is achievable through a combination of consistent strength training, adequate rest, and a well-planned diet that meets your nutritional needs.

Tracking progress

Tracking your progress is a vital part of building muscle on a plant-based diet. It's important to set meaningful goals, and then track your progress towards them. This means tracking both your workouts and the food you eat.

One way to do this is to use an app like Cronometer, MyFitnessPal, or the Shred It! 13-Week Training Journal. These apps allow you to document your daily meals and workouts so you can accurately track your progress and make adjustments as needed.

It's also helpful to share your goals with friends and on social media to hold yourself accountable and provide regular updates. This way, you can get support and encouragement from others as you work towards your goals.

In addition to tracking your progress, it's important to understand your true macronutrient and calorie needs. This means finding your Basal Metabolic Rate (BMR) using a formula like the Harris-Benedict equation, which takes into account your gender, age, height, and weight. You can then combine this number with your activity level to determine your total calorie needs.

To build muscle, you need to consume more calories than you expend, ideally from mostly real plant foods, and combine this with resistance weight training. This means that understanding your calorie intake and making sure you're eating enough protein is crucial to tracking your progress and ensuring you're on the right path.

By tracking your progress and making adjustments as needed, you'll be well on your way to achieving your muscle-building goals on a plant-based diet.

Supplements

Protein Powder

The switch from whey to plant-based protein powder can be challenging for vegan bodybuilders as whey protein has a full amino acid profile and is fast-digesting, making it ideal for building muscle. However, there are several plant-based alternatives with a good amino acid profile, such as soy protein, pea protein, rice protein, and hemp protein. These plant-based proteins can be added to smoothies or shakes to increase protein intake.

Creatine

Creatine is a well-known and effective supplement for muscle building and is also vegan-friendly. Creatine monohydrate supplements are often made from animal byproducts, but there are several reputable brands that offer vegan-friendly options, such as Old School Labs and Bulk Supplements.

Vitamin B12

Vitamin B12 is an essential vitamin that is usually obtained from eating meat. It is important for metabolism, the formation of red blood cells, and the maintenance of the central nervous system. A vitamin B12 supplement is recommended for those on a plant-based diet to ensure they are getting adequate amounts.

Calcium

While not a supplement per se, ensuring adequate calcium intake is important on a plant-based diet. Almond milk is often fortified with calcium, but other sources such as calcium-set tofu, calcium-fortified orange juice, and dark leafy greens like kale and bok choy can also help meet calcium requirements.

Branch Chain Amino Acids (BCAAs)

BCAAs are important for muscle building and recovery, but most BCAA products are derived from animal sources. However, there are some highly-rated vegan-friendly BCAA powders available, such as Truth Vegan BCAA Powder and Genius BCAA Powder.

Multivitamins

A multivitamin supplement may be beneficial to ensure adequate intake of various vitamins and minerals, especially if your diet is lacking in variety. Naturelo offers vegan-friendly multivitamins for both men and women, containing essential vitamins and minerals.

In addition to these supplements, it is important to consume a variety of whole plant foods to obtain a range of nutrients that support muscle building and overall health. A well-planned plant-based diet can provide all the necessary protein, amino acids, vitamins, and minerals to support muscle growth and repair.

Frequently asked questions