Vegan Diets: Subpar Protein Sources For Strength Training

There is some evidence to suggest that a vegan diet may be suboptimal for building strength. However, this is not a consensus view, and some studies have found that a vegan diet is not detrimental to strength performance.

One study found that a vegan diet had no effect on strength performance in trained individuals in the first 8 weeks. However, the study also found that the relative protein intake of the vegan group decreased significantly and was lower than the current recommendations for athletes. The study concluded that a change to a vegan diet has no beneficial or negative effect on strength performance when the total calorie intake and carbohydrate content are covered in the first 8 weeks.

Another study found that a vegan diet does not seem to be detrimental to endurance and muscle strength in healthy young lean women. In fact, the study showed that submaximal endurance might be better in vegans compared with omnivores.

A third study found that a high-protein vegan diet and a high-protein omnivorous diet had similar effects on resistance-exercise-induced adaptations.

However, one source states that a vegan diet may be suboptimal for building strength due to the lower protein content of a typical vegan diet. It also states that a vegan diet is often associated with a deficit in the protein supply.

Vegan diets are typically lower in protein content

The lower protein content of vegan diets may be due to the fact that plant-based proteins are often considered to be less anabolic than animal-based proteins. This is because plant-based proteins have a poorer amino acid distribution than animal-based proteins, with soy and quinoa, for example, having lower levels of certain amino acids like lysine and methionine. However, this can be countered by combining different plant-based protein sources.

It is important to note that the digestibility and metabolism of vegan protein sources are also generally lower than those of animal-based proteins, meaning that vegans may need to consume more protein to meet their daily requirements. This is supported by a study that found that subjects consuming vegan protein sources may require an additional 10 g of protein per day.

Despite the lower protein content of vegan diets, some studies have shown that a vegan diet can support resistance exercise-induced adaptations just as well as an omnivorous diet, as long as total daily protein intake is sufficiently high and a variety of protein sources are consumed. For example, one study found that a high-protein vegan diet that included a variety of protein-rich plant foods stimulated daily muscle protein synthesis rates to the same extent as a high-protein omnivorous diet.

However, it is important to note that the majority of the population in this study was female, so the results may not be generalizable to males. Additionally, the vegan group in this study consumed about half or more of their protein from mycoprotein, a fungal-derived dietary protein source that is considered to be of high quality. Therefore, the results of this study may not be representative of a "real-life" vegan diet, which is typically not enriched in mycoprotein.

In summary, while vegan diets are typically lower in protein content, there is some evidence to suggest that they can support resistance exercise-induced adaptations just as well as omnivorous diets, as long as total daily protein intake is sufficiently high and a variety of protein sources are consumed. However, more research is needed to confirm these findings, especially in male populations.

Vegans may need to take protein supplements to meet their daily protein requirements

However, there is conflicting evidence on whether vegans need to consume more protein to maximise muscle size and strength. Some studies have shown that vegans who consume the same amount of protein as omnivores experience similar gains in muscle mass and strength. Other studies suggest that vegans may need to consume slightly more protein than omnivores to achieve the same results.

It is important to note that the amount of protein required may depend on individual factors such as age and level of physical activity. Additionally, the type of protein consumed may also play a role, as some plant-based proteins are considered to be of higher quality due to their well-balanced amino acid profile and adequate amounts of essential amino acids.

Therefore, while vegans may need to pay closer attention to their protein intake, it is possible to meet daily protein requirements on a vegan diet, especially with the help of protein supplements.

Vegans may need to supplement their diet with creatine to improve strength and muscle mass

Vegetarians have lower levels of creatine in their blood, urine, and red blood cells, and there have been three studies of creatine supplementation in vegetarians that have measured strength or muscle size outcomes. In a 2003 study from Canada, 19 vegetarians (including 3 vegans) and 30 non-vegetarians were put through an intense weight training routine, focused mostly on the upper body. The subjects on creatine increased muscle mass more than those receiving placebo, with the vegetarians on creatine increasing most of all. The maximum bench press amount increased by 15.9 kg for those taking creatine and only 8.7 kg for those taking a placebo.

Based on these three studies, it seems reasonable to conclude that vegetarian weightlifters can improve performance by taking creatine.

Vegans may need to supplement their diet with carnitine to improve fat burning

Carnitine is an amino acid that plays a critical role in energy production in the body, especially in how cells burn fat for fuel. It is predominantly found in animal products, such as red meat, dairy, and fish. While most people produce enough carnitine on their own, those following a vegan or plant-based diet may experience a depletion in carnitine levels.

Carnitine is made up of two other amino acids, methionine and lysine, which are essential amino acids that need to be obtained from food. Vegans can ensure adequate carnitine production by consuming plant-based foods rich in lysine and methionine, such as quinoa. However, it is important to note that vegans may need to supplement their diet with carnitine to improve fat burning and energy production, especially if they are experiencing symptoms of carnitine deficiency, such as muscle weakness and fatigue.

While carnitine supplementation is often discussed in the context of sports and athletic performance, research has not found consistent evidence that it can improve exercise or physical performance. Additionally, vegetarians and vegans have been found to be more resistant to storing supplemental carnitine in their muscles compared to omnivores. Therefore, while carnitine supplementation may be beneficial for some vegans, it is important to consult with a healthcare professional to determine the appropriate dosage and to ensure it does not reach toxic levels.

Vegans may need to supplement their diet with vitamin D to improve strength and muscle mass

Vitamin D helps the body absorb calcium, and people who don't get enough of it are at a higher risk of developing weak and brittle bones. Research has also shown that vitamin D deficiency is linked to a weaker immune system and a higher risk of developing autoimmune disorders.

While the body can make vitamin D through exposure to sunlight, it can be challenging to get enough of it every day, especially for those who live in places with little sun or spend most of their time indoors.

Vitamin D is commonly found in animal products such as salmon, egg yolks, and shellfish, which are not vegan-friendly. However, there are some vegan-friendly sources of vitamin D, including:

• Mushrooms exposed to ultraviolet light
• Fortified foods such as breakfast cereals, orange juice, and plant-based milk alternatives (soy milk, almond milk, rice milk)

Additionally, vitamin D supplements can help boost vitamin D intake, but it is important to choose vegan-friendly options and take them with a meal that includes healthy fats like avocados, nuts, and seeds to enhance absorption.

By ensuring adequate vitamin D intake, vegans can support their body's ability to maintain healthy bones and teeth, as well as potentially improve immune function and mental health.

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