How to Build Muscle on a Plant-based Diet
How to Build Muscle on a Plant-based Diet
Out there, you will find tons of information on how to build muscle with lean meats and fish. But what if you are on a vegetarian diet or is vegan? How can you build and maintain muscles if you are following a plant-based diet? Traditionally, diets that are meant for building muscles are all about menus that are heavy on protein. For breakfast, there’s eggs and steak. For lunch, you have salmon. After the gym, you’ve got protein shakes and for dinner, chicken is usually recommended. While all these are ideal if you are a meat eater, you cannot force yourself to forgo being vegan or vegetarian and then eat meat and animal products just so you could build those muscles.
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In the US, there are 8 million adults who have chosen either a vegan or a vegetarian diet and if you are one of them, you have probably heard a good number of comments about your lifestyle choice. You could get questioned if you are actually having enough calcium and iron in your diet. Some people may ask where you typically get your protein or if you are taking supplements. You have heard them all. While it is possible to make a mistake on a vegan diet, the Academy of Nutrition and Dietetics contends that when it is planned appropriately, a vegetarian diet can actually help you lose weight and at the same time, support your overall health. You can take it from vegan activist and NFL’s former defensive end, David Carter. So how should you be taking your diet when you want to build your muscles as a vegan or vegetarian?
- Fuel your training with enough food
Endurance athlete Matthew Ruscigno, M.P.H., R.D., is a 20-year vegan who co-wrote the book, “No Meat Athlete.” Ruscigno recognizes that as long as you are consuming enough food that is commensurate with the amount of training you are doing, then you will be able to provide your body with the energy and nutrients it requires. This can hold true even if you are on a plant-based diet and at various levels of training. Remember that food is fuel and if you are able to fuel your body right, there is no reason for you to fail. Being a vegetarian does not affect muscle growth. You can give up meat and still build muscle. In a 2002 study, a comparison was made between two groups of weightlifters – one meat-eating and the other one vegetarian. Both weightlifter groups consumed the same amount of calories. The results showed that the increment in muscle size and strength were not influenced by the prevailing source of protein.
- Opt for unprocessed foods
One of the most important things you should make sure of to build muscles is a diet that is well-balanced and is predominantly composed of foods that are unprocessed. Ruscigno is also a lead dietitian at Nutrinic, a plant-based nutrition clinic in Los Angeles. He recognizes the importance of lots of vegetables and leafy greens in a healthy diet but in the same level as beans and whole grains. He has seen how a plant-based diet can be very beneficial for athletes given that it is high in the antioxidants that help speed up one’s recovery. And for athletes, the sooner they can recover, the better for them as it means the sooner they can get back on the horse to work out as hard again. Beachbody’s 21 Day Fix program is great for vegan and vegetarian meal preparations as it has been designed to ensure a healthy diet with the right macronutrient balance.
- Enjoy the many vegetarian options for protein
The main reason for including lean meats in most diets that are supposed to help you build muscles is due to its high protein content. Protein is what supplies you with the amino acids that repair and then build the muscle fibers that you so desire. The repair has to be done because when you work out, lift weights, or do resistance training, microscopic tears actually get created in your muscles. This is why, protein plays a big role in muscle-building. Fortunately for you, meat is not the only rich source of protein because there are lots of quality vegetarian options that are available for you. Milk, eggs, yogurt, almonds, beans, peanuts, lentils, split peas, and seeds are all rich in protein. Vegan Shakeology is likewise a great source for plant-based protein.
- Consume more than the recommended daily dietary allowance for protein
If you have been asking how much protein you need to build muscles, you can go above the minimum requirement. In 2015, an analysis showed that the average, healthy American adult consumes more than the recommended daily amount of 0.8 grams for every kilogram of body weight to stay healthy. If you train regularly though, then you will need more protein. Beachbody recommends that you consume 1.3 grams of protein instead of just 0.8 grams per day especially when you are active. And so if you currently weigh 150 pounds, you need approximately 89 grams of protein daily. It would be easy if you are following the 21 Day Fix as you do not have to measure anything and instead just follow the set number of red containers for your protein intake.
- Also focus on non-protein sources
Protein is not the end all of muscle-building so you don’t need to focus on it alone. Certainly, protein has to be included in your diet but when it comes to athletes, it can often get overemphasized. There are other equally important nutrients, such as iron and carbohydrates that are easy to source from plant-based diets. Iron is what transports the oxygen around your body to keep your energy up, while carbs provide you with the energy. Vegetarian sources for iron include whole grains, dried fruit, nuts, beans, brown rice, fortified breakfast cereals, kale, and other dark-green leafy veggies. As for carbohydrates, just go for those which have been minimally processed such as vegetables, fruits, beans, and whole grains. Apparently, complex carbs are filling and they release energy into your body much slower than their processed versions. They are also packed with fiber and other additional nutrients. On the contrary, refined carbs like pastries or white bread have been stripped of their natural fiber, cause spikes in your blood sugar, and make you easily hungry in comparison. For athletes on training and competition though, they can be useful in that need for instant energy.
Looking for a plant based protein bar?? Check out this one. Delicious!
Are you ready to lose weight, build muscle, or feel more fit? Join Beachbody On Demand, and get unlimited access to Beachbody’s world-famous programs, including 80 Day Obsession, Liift 4, 21 Day FIX®, Body Beast, Insanity, The WORK, Barre Blend, TurboFire, PiYo, P90X®, 21 Day Fix Extreme, T25 and 100’s more. Don’t miss out on your chance for amazing results. Sign up today! Take a FREE test drive for 14 days!
