Can a vegan really succeed at building muscle? If you’ve ever seen Patrik Baboumian, you’ll know the answer is a resounding yes.
In fact, a healthy vegan diet can actually improve how your muscles work. When you eat plant foods that are naturally low in saturated fats and high in antioxidants and fibre, your blood vessels are healthier. They contract and relax more quickly and efficiently, regulating blood flow more precisely.
Research suggests that a wholesome vegan diet can lower levels of systemic inflammation, which is essential for muscle recovery. While physical activity causes natural micro-damage to muscle tissue, the phenols and polyunsaturated fats found in plants help to limit this damage and speed up your recovery time. Furthermore, the natural nitrates found in vegetables can widen blood vessels, allowing more oxygen and nutrients to reach your muscles during a workout.
Whether you are focused on gaining muscle on a vegan diet or simply aiming to maintain muscle function, these are the seven essential nutrients you’ll need.
1. Protein: The key to muscle repair
Muscles suffer a series of micro tears during the day simply as a result of your activity. This damage is in constant need of speedy and efficient repair, so, for muscle maintenance, you need to supply your body with the materials – or ‘building blocks’ – it needs to patch up those tears. For this, your body needs protein.
During digestion, protein is broken down into amino acids, which are the various types of ‘building blocks’ that are used for maintaining and gaining muscle mass. Contrary to popular belief, vegans can get all the essential amino acids with the right foods.
All plants contain protein. Certain foods contain more than others, such as pulses (soya, chickpeas, beans and lentils), wholegrains (oats, wholemeal bread and pasta, quinoa), nuts and seeds, for example. The only vegan-friendly foods that may not contain at least a little protein are extracts, such as oil or sugar.
It’s not difficult to get enough vegan protein from everyday foods alone. A regular, moderately active person doesn’t need to worry about their protein intake if each meal contains one of the foods listed above – that’s how easy it is.
Only if you specifically want to gain muscle on a vegan diet should you increase your intake. Online calculators are available, but a dietician or trainer will be able to help you figure out the optimal protein target for you, based on your body composition, activity levels, and goals.
Generally, consuming protein evenly throughout the day, rather than a large protein dose in one meal, is better, because that way your muscles have a steady supply of amino acids to work with. You’re also more likely to get your protein from a variety of different plant sources, helping your body to produce more of the different amino acids it needs.
2. Carbohydrates: Muscles’ main fuel
Fruits are an excellent source of healthy carbs to fuel your muscles. Photo © Oleksandr/Adobe Stock
Carbs are not the enemy; our bodies are built to use carbohydrates as our main source of energy. When carbs are digested, they release glucose (sugar) into the bloodstream, and glucose is the primary fuel needed by every single cell in your body.
Muscles store glucose in a special form called glycogen – an energy reserve used during exercise or prolonged physical activity. For muscles to be at their best, they need a good supply of healthy carbohydrates to fuel activity and to replenish energy stores.
The best sources for fuelling vegan muscle growth include wholegrains, starchy veg (sweet potatoes, root veg, squashes and pumpkins, peas and corn) and fruit, both fresh and dried.
3. Omega-3: For muscle care
There’s some evidence that omega-3s can improve muscle function and support muscle gain. Because they’re anti-inflammatory and also supply building material to cell membranes, they can aid faster muscle recovery. This makes them a vital component for anyone building muscle on a vegan diet.
The best sources are flaxseed, chia seeds, hemp seeds, walnuts and rapeseed oil. You can also opt for a supplement made from microalgae.
4. Magnesium: To prevent cramps
Fruits, veggies, and even chocolate are sources of magnesium. Photo © somegirl/Adobe Stock
Magnesium is essential for muscle function. If you’re running low, you may experience muscle cramps because magnesium helps muscles relax. For those focused on vegan muscle building, maintaining steady magnesium levels ensures that your training isn’t interrupted by avoidable tension or spasms.
Luckily, a healthy vegan diet is rich in magnesium, with the best sources being green leafy vegetables, nuts, seeds, oats, whole wheat pasta, brown rice, pulses, bananas, apricots, apples, prunes and cocoa powder.
5. Calcium: For muscle signalling
It’s not only important for bones and teeth; calcium is also essential for muscle function. This mineral helps muscles to contract and is also required for nerve signal transmission. Without sufficient calcium, muscles are more prone to cramping, fatigue, and spasms.
Among the best vegan sources of calcium are green leafy veggies (kale, broccoli, spring greens), sesame seeds and tahini, almonds, chia seeds, tofu (calcium-set varieties, specifically), tempeh, beans, dried figs, fortified plant-based milk, fortified vegan breakfast cereals, wholemeal bread and even butternut squash.
6. B vitamins: Energy converters
Avocados are a great source of B vitamins (if not the easiest snack to eat during a work out). Photo © luismolinero/Adobe Stock
When it comes to muscle performance, B vitamins play a big role. Your body needs them to convert nutrients into energy, and they are essential for the manufacture of red blood cells that carry oxygen to your muscles.
It’s possible to get a sufficient amount of all B vitamins, except for B12, from a plant-based diet, so it’s not too tricky for a vegan to fuel their muscle-building efforts.
Ideal vegan sources of B vitamins include wholegrains, fortified breakfast cereals, wheat germ, nutritional yeast, sunflower seeds, sesame seeds (including tahini), leafy greens, corn, avocados, mushrooms, nuts, pulses and acorn squash.
For vitamin B12, you need a supplement to get an adequate intake. Aim for at least 50 micrograms daily or 2,000 micrograms weekly, although a daily supplement is better.
7. Vitamin D: Essential for maintenance
Vitamin D is important for healthy muscle function, as a deficiency can lead to the loss of muscle mass and impaired muscle metabolism.
Our main supply of vitamin D comes from sunlight acting on our skin. This means that you probably produce enough vitamin D when exposed to natural sunlight, unless you spend your days indoors or always protect your skin. However, regardless of diet, we all need to supplement vitamin D during the dark winter months as our skin can’t make enough from sunlight alone. The recommended daily dose is 10 micrograms or 400 IU (international units).
Building and maintaining muscles beyond your vegan diet
It’s not just about what you eat; muscles need stimulation to be at their best. This doesn’t necessarily mean you need to start lifting weights (though, it doesn’t hurt – or, not for too long in any case). Just engage in some type of daily physical activity.
Even for those who don’t plan to partake in competitive sports, muscles support your body in virtually any position and any movement. They stabilise joints and enable you to perform essential tasks. Stronger muscles also help prevent injuries and can reduce your risk of osteoporosis.
As we age, we’re more prone to losing muscle mass, but it’s not inevitable – exercise or an active lifestyle can keep your muscles in good shape and is excellent for bone health, too.
