Can a Vegan Diet Help You Build Muscles? Expert Explains

From onlymyhealth.com

Wondering if a vegan diet can help build muscle? Read on to understand how combining the right plant proteins can support your muscle-building goals 

When most people think about building muscle, they picture chicken breasts, eggs and whey protein shakes. However, when you are on a vegan diet, what about that? Is it possible to build muscle with a plant-based diet? The answer is yes, and here's how.

A vegan diet consists of 100% plant foods such as vegetables, fruits, pulses and grains. According to Aditi Prasad Apte, Senior Clinical Nutritionist at Aster RV Hospital, Bangalore, “It is very much in trend nowadays and often considered as ethical and clean, and has proven benefits for cardiovascular health, insulin resistance and gut health.” 

Can You Really Build Muscle on a Vegan Diet?

Yes, but with some careful planning. A vegan diet can aid in building muscle, Apte says, “When properly tailored, including sufficient calories and protein.” She suggests a mix of legumes, soy, whole grains, nuts and seeds for a well-balanced diet and healthy living.

The secret is to get enough protein and calories every day by using a combination of the best plant protein options.

A 2023 study published in the International Journal of Environmental Research and Public Health found that vegan bodybuilders could meet their protein targets and build muscle effectively during the bulking phase.

However, during the cutting phase, their protein intake dropped below recommended levels, mainly because reducing carbs also reduced their protein intake. The researchers concluded that with smarter food choices and supplementation, a vegan diet can support muscle building, but professional guidance is advisable.

Best Vegan Protein Sources for Muscle Building

The best vegan protein sources for building muscle are those that are rich in protein and low in fat.

• Tofu: About 100g contains about 17-19g of protein.
• Chickpeas: Good quality, non-GMO chickpeas are a good source of about 18g of protein per 100g.
• Edamame and lentils: Good, everyday sources of protein.

• The most underrated source, spirulina. It's a great protein boost for vegans who focus on building muscle and has approximately 70 per cent more good quality protein compared to dairy, says Apte.

  • Peanuts: Apte calls it the "poor man's almonds. She points out that peanuts have about 24-25g of protein in 100g and that "a handful of peanuts daily can help accomplish the protein goal. They will also be loaded with healthy fats.
  • Seeds and nuts: Nuts and seeds are not a key source of protein. “It helps to build muscle to an extent,” Apte said.

  Quick Tips to Make It Work

  The following are some tips to help you get it working quickly:

  • Consume adequate total calories, and muscle building will be restricted, no matter how much protein you consume, if you don't eat enough calories.
  • Mix various proteins throughout the day to get all essential proteins.
  • Mix into smoothies to get a concentrated protein punch from spirulina.
  • Make peanuts a healthy, convenient, and cost-effective snack. 

  Conclusion

  It's definitely possible to gain muscle with a vegan diet; you just have to make some adjustments. You can build muscle without eating any animal products, since you can focus on protein-rich plant foods such as tofu, chickpeas, spirulina, and peanuts, and ensure you have enough calories to meet your goals.

• FAQ

• 1. How much protein do I need on a vegan diet to gain muscle?

  6–2.2g per kg of body weight, which can be attained by consuming foods such as tofu, chickpeas, spirulina and peanuts.

• 2. Is plant-based protein as effective as animal protein for building muscle?

  Yes, in enough amounts and diversity. Protein-rich sources such as spirulina and peanuts are excellent, and consistency is the key.
• https://www.onlymyhealth.com/vegan-diet-for-muscle-building-12977846668