FoodBlog Bytes: How to Build Muscle on a Plant-Based Diet 🥗
It’s a huge misconception that you have to eat animal products in order to get built. Nowadays, the veganism movement is more popular than ever. There’s now veggie options at even fast food restaurants like Burger King, who introduced the Impossible Whopper a while back and recently launched the Plant-Based Nuggets, even in Malta! 🍔
When it comes to maximising muscle growth, the general rule of thumb is to consume at least 1 gram of protein per pound of bodyweight - and you can surely do this on a plant-based diet. If you’re still worried about the sanctity of your gains, read on to find out how you can make it work! ➡️
Meat Substitutes
Tofu, seitan and tempeh are all great ways of faking ‘meat’ in your dishes and are super high in protein, and can be made to taste like whatever you like with the right seasoning and cooking methods. Check out Lidl’s vegan range to sort out your protein needs! 😋
Eat More Beans and Legumes
Beans and legumes are also high in carbohydrates and so are a good energy source.
The following foods are all high in protein and should be a staple part of any plant-based diet:
- White beans
- Black beans
- Pinto beans
- Kidney beans
- Edamame (soy beans)
- Lentils
- Chickpeas
- Split peas
- Green peas
You can even get your favourite restaurant visits in; you just need to keep your eyes peeled for that green V symbol! ✌️
Know your Plant Proteins
Protein is also hiding in a vast selection of plants, and you probably don’t even know it:
- Whole grains (high in vitamins, minerals and fiber): oats, bulgur wheat, barley, millet, quinoa as well as brown rice, breads and pastas.
- Fibrous vegetables: broccoli, cauliflower, kale, spinach, mushrooms, artichokes, asparagus and brussels sprouts.
- Seeds: chia, hemp, pumpkin, sunflower, flax and sesame.
- Nuts: almonds, pistachios, peanuts, cashews, walnuts, hazelnuts, pecans and macadamia (as well as nut butters).
Stock up on Supplements
Protein powders (as well as bars, cookies and other protein-added treats) are a winner for making sure you’ve hit your protein goal. There are many types suitable for vegans: pea, hemp, and soy are probably the most popular - most brands offer a blend option, too. Branched chain amino acids (BCAAs) are also helpful to sip on during workouts. Vitamin supplements are also a good idea to make sure that you’re getting everything your body needs, especially vitamin B12 which is commonly deficient in all people, but more so those who don’t eat animal products. 💊
Be Logical & Imperfect
Being on a 100% natural unprocessed vegan diet sounds healthy and all, but trying to build muscle by eating a bowl of vegetables, raw spinach and a cup of lentils is going to cause digestive issues. Many high-protein plant foods are also high-fibre, and we should put a limit on how much fibre we consume. Excessive fibre consumption will leave you feeling heavy and bloated, and may even cause pain. It is also inefficient for food-absorbing processes in the intestine, and so it may lead to your body not making use of all the protein consumed. 💪
Therefore, there’s no need to feel judged because you used a vegan protein bar, powder and Beyond Burger to hit your protein goal for the day. 👐
All Things Considered
Yes, studies show that animal proteins are slightly more efficient for muscle building in terms of having more complete amino-acids, but that just means you need some extra effort and variety if you’re gonna get your protein from plant sources. A vegan diet is not only a call for better treatment of animals in the food industry, it’s also one of the best things you can do to help the environment. What’s more, it can have a great effect on your health - animal products are laden with saturated fat which when over-consumed can cause many diseases. 🐄
Going plant-based doesn’t have to be an all-or-nothing decision. Many people are unwilling to give up certain foods and that’s okay (it’s the cheese for me, man.) Every little decision you make; swapping out one ingredient for another, trying out meat-free Mondays, or ordering the vegan option when eating out, all leaves a significant impact - no matter how small. Start by swapping out the little things, and as it gets easier you can ease yourself into a fully vegan diet. By the end of it you might just manage to sprinkle your pasta with nutritional yeast rather than parmesan. If you don’t - that’s okay too. 👌
Eat protein, enough calories and train hard - and you’ll smash those goals. 👊
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