Plant-Based Diets Build Muscle Too

Paula Gallagher on
A plant-based diet can build strong muscles.

If you're an athlete, you know that protein is an essential nutrient for building and repairing muscle tissue. Many people believe that animal-based protein sources are the most effective for building muscle, however, a recent study published in the Journal of Nutrition shows that plant-based protein can be just as effective. In fact, young adults who followed a plant-based diet showed no significant differences in muscle volume, muscle strength, or muscle fiber size when compared to those who ate an omnivorous diet during training.

So, what are some plant sources of protein that you can incorporate into your diet to support muscle growth and development? Here are a few options:

Legumes: Beans, lentils, and peas are all great sources of protein, and they are also high in fiber, which can help keep you feeling full and satisfied. Try adding black beans to your salad, making a lentil soup, or snacking on roasted chickpeas.

Nuts and seeds: Almonds, cashews, pumpkin seeds, and chia seeds are all great sources of protein and healthy fats. Try adding some nuts and seeds to your morning smoothie, or making a homemade trail mix to snack on throughout the day.

Whole grains: Quinoa, brown rice, and whole wheat pasta are all good sources of protein, and they also provide important nutrients like fiber, vitamins, and minerals. Try a quinoa salad with roasted vegetables, or adding some whole wheat pasta to your favorite tomato sauce.

So, how much protein should you be consuming if you're an athlete or someone who is doing intense resistance training? The general recommendation is around 1.2-2.0 grams of protein per kilogram of body weight per day. This means that if you weigh 70 kilograms (154 pounds), you should be consuming between 84-140 grams of protein per day. Of course, this amount may vary depending on your individual needs, so it's always a good idea to consult with a healthcare provider to determine the ideal amount of protein for your specific goals and needs.

Keep in mind that you may need to supplement with some extra nutrients that are harder to get if you are following a vegetarian or vegan diet. For instance, vitamin B12 may need to be added to your diet, as vitamin B12 is found mainly in animal products.

So, if you're following a plant-based diet and doing resistance training, you can rest assured that you can still build and maintain muscle just as effectively as those who consume animal-based proteins. By incorporating a variety of plant-based protein sources into your diet and paying attention to your overall protein intake, you can support optimal muscle development and achieve your fitness goals while still following a plant-based diet.

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