Building muscle through a vegan diet: This is how it works!

Summary of this blog

The blog discusses you the feasibility and pros and cons of muscle building with a purely plant-based diet. The trend of vegan nutrition in the fitness scene, even among bodybuilders, is emphasized.

Various vegan protein sources are listed, including vegetables, nuts, seeds & kernels, legumes, and grains. The importance of proteins for muscle building and the quantity that should be consumed during strength training are explained. Tables illustrate the protein content of different foods to ensure a balanced diet.

The blog refutes myths about vegan muscle building, such as the idea that plant-based proteins have a lower biological value. The pros and cons of vegan nutrition are discussed, highlighting benefits such as a lower incidence of diseases and environmental friendliness.

In conclusion, the blog asserts that vegan muscle building is possible and just as achievable as with animal products. It emphasizes the importance of a balanced diet and knowledge of the best protein sources. Regular medical check-ups to monitor blood values are recommended. Frequently asked questions about vegan muscle building are also addressed, including the significance of a caloric surplus and the use of protein shakes.

End of summary

Plant-based nutrition has long become an integral part and is much more than just a passing trend. Whether driven by ethical considerations or concerns for health, the sustained trend towards plant-based nutrition is gaining more acceptance, even in the realm of muscle building. Even within the community of bodybuilders, there is a growing number of advocates opting for a strictly vegan diet.

In this blog, you will learn more about the pros and cons of muscle building on a vegan basis and discover which plant-based foods contain the highest protein levels.

Vegan protein sources

Plant-based protein sources play a crucial role in the pursuit of successful muscle building. They contribute to the repair of muscle fiber tears and ensure a larger muscle volume in the long run. During strength training, the daily protein intake should range between 1.5 and 2 grams per kilogram of body weight. For example, for a person weighing 80 kilograms, this translates to a protein intake of about 150 grams per day. The following tables provide information on available vegan protein sources and which food has the highest protein content:

Greenery

There are indeed various foods that provide a significant amount of proteins in a vegan diet. This may not seem to be the case at first glance with fruits. However, in such situations, the already very low calorie density should be taken into account. With a higher calorie count, fruits do make a positive impression in terms of protein intake.

On the other hand, nuts, seeds, and kernels exhibit

Similarly, seeds are excellent sources of proteins and also contain highly healthy fats that can have a positive impact on cholesterol levels. However, caution is advised; due to their elevated fat content, they provide around 600 kcal per 100 grams. One gram of fat equals approximately 9 kcal, making it the most calorie-dense macronutrient.

In contrast, legumes demand

The best sources of proteins are undoubtedly found in legumes. It's no coincidence that plant-based protein powders typically consist of pea or soy protein. The soybean even surpasses chicken meat with an impressive 36 grams of proteins.

In comparison, cereals reveal

Cereals can also be considered a high-quality source of protein. It is important to pay attention to the carbohydrate content, as it is often quite high.

Recommendation:

For an extra dose of protein, vegan protein shakes are now available. These consist of lupine, pea, soy, or rice protein, often tasting just as good as conventional shakes and having an equally high protein content as whey.

Effects of a vegan diet on training

Nutrition plays a crucial role in the success of fitness training. Vegan muscle building is often perceived as less effective, supposedly due to a lack of essential proteins.

Various studies, such as those conducted at the University of Tampa, Florida, have now demonstrated that vegan protein is just as effective as the popular whey protein. However, it is important to use high-quality pea or rice protein during training.

Upon comparing the results after the usage of whey and pea protein in the study, no differences were observed. The regeneration phase was identical, muscle soreness exhibited the same intensity, and there were no variations in the growth of muscle volume. However, why is it often assumed that muscle building on a purely plant-based basis is nearly impossible?

This misconception stems from the fact that plant-based proteins generally have a lower biological value (BV) than some animal proteins. In a vegan diet, the intake of the eight essential amino acids should therefore be achieved by combining various protein sources.

Myths about veganism

There are various perspectives on the topic of vegan muscle building, often expressed by both laypersons and experienced athletes. Whether these beliefs are well-founded or not will be examined in the following discussion.

It is a common assumption that a plant-based diet does not provide sufficient proteins, similar to animal products. Even in vegan foods such as eggplants, asparagus, or olives, fats and carbohydrates can be the predominant components. Therefore, it is crucial to always pay attention to the composition of macronutrients.

Nevertheless, it is possible to intake 2 grams of protein per kilogram of body weight daily, even without supplements, with the right combination of vegan protein sources. Legumes, nuts, seeds, and certain grains are particularly suitable for this purpose.

Another misconception is that a vegan diet does not adequately meet the nutrient requirements. It is often believed that there is a lack of minerals and vitamins, such as Vitamin B2, Vitamin B12, or Vitamin D.

To cover, for instance, the Vitamin D requirement, it is recommended to rely on mushrooms, avocados, and sweet potatoes in addition to regular sun exposure. Vitamin B2 can be found abundantly in whole grains, broccoli, and kale.

The only challenge lies in the intake of Vitamin B12. However, there are now plant-based foods, such as milk substitutes, enriched with Vitamin B12.

Additional Information: It is advisable to conduct regular blood tests for possible nutrient deficiencies, not only in a vegan diet. The doctor will then provide appropriate recommendations for supplementing vitamins or minerals.

Another myth concerns meat substitutes, which are considered unhealthy. Vegans who do not want to miss the savory taste of meat or need extra protein often turn to substitutes made from soy, wheat, or peas. Research, however, has not provided clear evidence of the safety of these products compared to processed meat products. Nevertheless, meat substitute products often contain high amounts of salt and fat to mimic a meat-like taste.

There is also a warning against a too high protein content, which can have negative effects on kidney and liver function. The health aspects of soy are also controversial because it contains phytoestrogens that can negatively affect bowel function.

When selecting meat substitute products, it is essential, as with all foods, to carefully check the ingredient list. If they contain flavor enhancers or suspicious E-numbers, it is advisable to opt for fresh foods instead.

Another widespread misconception concerns the supposedly low biological value of vegan foods. However, by combining different protein sources, a plant-based diet can be just as biologically valuable as an animal-based one. For example, beans and corn together have a biological value of 98%, which is very close to that of whole eggs. In general, combining grains, legumes, and nuts is recommended to achieve a high biological value.

It should be noted that a whole egg has a biological value of 100%. However, this does not mean that the body utilizes it 100%. It merely serves as a benchmark that can be exceeded.

Advantages/disadvantages of a vegan diet

Advantages:

• A lower incidence of chronic diseases, unfavorable blood values, and obesity has been observed in studies among advocates of a vegan diet.
• Protein intake can be achieved to the same extent as in a diet with animal products.
• No differences are observed in muscle building when using vegan protein sources.
• Consideration of environmental, climate, and animal protection aspects.

Disadvantages:

• The high biological value of protein sources should be achieved through the skillful combination of various vegan protein suppliers, requiring a more in-depth examination of nutrition.
• Regular blood tests (Vitamin D/B2/B12) are advisable.
• The transition to a vegan diet requires a significant amount of self-control and perseverance at the beginning.

Well-known vegan bodybuilders

Some vegan bodybuilders and elite athletes successfully refute the assumption that vegan muscle building is not possible. These strength athletes adhere exclusively to a plant-based diet:

Torre Washington (Bodybuilder)

Derek Tresize (Bodybuilder, Model, Coach)

Sebastian Utz (Boxer)

Robert Cheeke (Founder of "Vegan Bodybuilding & Fitness")

Noel Polanco (Model)

Conclusion: Vegan muscle building – yes or no?

The possibility of vegan muscle building exists and is just as achievable as strength training using animal products. Through a balanced diet consisting of vegetables, nuts, legumes, seeds, and whole grains, some health benefits of this dietary approach can be achieved. Nevertheless, it is crucial to always ensure, during meals, that at least two different vegan protein sources are combined to ensure a high biological value. Additionally, the caloric surplus should not be overlooked during muscle building. As vegan foods often have a lower calorie density, sufficient food intake is necessary. Foods like nuts can easily contribute to a surplus due to their high caloric density and the inclusion of healthy fats. Regular medical check-ups to monitor blood values are recommended to assess overall physical health.

Frequently asked questions about “vegan muscle building”

Is muscle building possible through a vegan diet?

After thorough consideration, muscle building with a vegan diet can be just as effective as with an omnivorous diet. It is important to eat in a caloric surplus of 300-500 kcal and to be familiar with the best protein sources.

Which vegan foods contain the most protein?

Particularly, legumes, nuts, and seeds are rich sources of protein. Peanuts (26g/100g), almonds (29g/100g), and hemp seeds (31g/100g) are true protein bombs. Among legumes, soybeans (36g/100g) and lentils (23.5g/100g) stand out for their high protein content.

Are vegan protein powders recommended?

While it is certainly possible to achieve clean muscle building without protein powder, shakes can sometimes simplify the process. Vegan protein shakes, based on pea, lupine, or rice protein, often have a similar protein content to whey powder. However, vegan powders occasionally dissolve less effectively and can quickly develop a starchy taste.