Simon Hill has completed a degree in Physiotherapy, completed a plant based nutrition certificate course at Cornell University and is currently finishing his Masters in Nutrition at Deakin University. He is passionate about making nutrition information simple and accessible so people can make informed decisions about the food they feed themselves and their families. You can find him at @plant_proof.
Historically, a vegan diet has earned a bad reputation in the fitness world. Mostly, people think: how could one get enough protein and find strength on a diet that excludes meat, fish and eggs? However, overwhelming scientific research has proven that there is no cause for concern. In fact, a well-balanced plant-based diet with adequate calorie intake can provide more than enough protein for casual gym-goers and elite athletes alike, while improving overall health and well-being. Professional athletes such as Venus Williams, Lewis Hamilton and Novak Djokovic are examples of how a plant-based diet can fit each natural need.
Before we get started, I want to make one thing clear: we can theoretically build muscle on any diet, and I’m not here to tell you otherwise. After all, muscle grows when these two conditions are met: 1) we engage in resistance training that prompts our body to adapt to handling a greater load, and 2) when we eat enough calories and protein to support muscle recovery and growth.
The benefits of plant protein:
However, the point is that while any diet can do us look fit, the benefit of a plant-based diet is that in addition to making us look fit, it can promote longevity and prevent long-term chronic diseases. In fact, while animal protein may indeed contain a significant amount of protein, it also contains a whole host of other things, such as saturated fat, cholesteroland sodium may increase the risk of developing cardiovascular disease for those who are otherwise at risk. In contrast, not only do plant proteins provide us with adequate protein, their benefits go far beyond their protein content: plant foods are generally packed with dietary fiber, non-heme iron and unsaturated fats making them a healthier option. I don’t know about you, but you seem out of your mind!
So, how much protein do we really need for performance results and optimal health?
THE Australian Government Nutrient Reference Values indicate that the Recommended Daily Intake (RDI) for an average person is 0.84 grams of protein per kilogram for men and 0.75 grams per kilogram for women. For example, a woman who weighs 65 pounds should aim for 49 grams of protein each day. However, the latest protein science suggests that this number may be based on an outdated method that underestimates protein needs.
For those who are very active and regularly participate in resistance training, this amounts to 1.3-1.8 grams of protein per kilogram (if the person is maintaining a calorie or surplus) and between 1.8-2.2 grams of protein per kilo caloric deficit as the extra protein can help maintain muscle mass during a weight loss phase. A high protein intake is generally safe for healthy people without kidney problems.
What to eat for plant protein:
My favorite sources of protein are beans, tempeh, tofu, lentils, and quinoa, but almonds, hemp seeds, peanuts, hummus, and legume pasta provide plenty of protein per serving. It’s also worth noting that most plant-based foods, such as vegetables or fruits, also contain some protein, which may not seem like much on its own, but over the course of an entire day can definitely add up.
While it’s best to get protein from food, for a convenient protein boost without a lot of extra calories, a plant-based protein powder like Protein discovery it can be a good idea especially for those who are very active. To ensure a complete amino acid profile, choose a vegan protein powder that combines different varieties of plant proteins such as pea, rice and hemp—these usually offer the best concentrations of leucine, amino acid known to significantly affect muscle protein synthesis. Not only have these been proven to be like effective as whey powder when it comes to muscle buildingbut they are generally much easier on the stomach. My advice would be to make sure the product is organic, as conventional protein powders can often be laced with synthetic fillers and heavy metals.
Don’t forget your digestion and micronutrients
Most importantly, it’s not how many grams of protein you eat, but how many amino acids you absorb. Many women have suboptimal stomach acid and digestive enzymes to begin with, so they don’t break down protein well. This also shows up in symptoms like meat aversion, suboptimal digestion, and iron deficiency anemia, since plant-based diets tend to be higher in copper and relatively lower in zinc, a mineral you need to make stomach acid. Plants tend to have more copper than zinc, and plant proteins are even harder to break down than animal proteins because of their complex structure. This is the reason for the vegan bodybuilder Wade T. Lightheart swears by plant-based digestive enzymes MassZymes and HCL Breakthrough. Lightheart claims that MassZymes allowed him to naturally build significant amounts of muscle and qualify for Mr. Universe with only 85 grams of plant protein each day, while his competitors were ingesting over 200 grams of protein each day.
See also
Keep in mind that Lightheart didn’t just get jacked with enzymes – he had to train hard, eat a huge amount of calories and sacrifice a lot for years, just like any bodybuilding competitor. After all, it was and still is harder for him to build and maintain muscle on a plant-based diet. He really needed the protein powder, and finding a good, pure, plant-based protein powder was nearly impossible at the time, not to mention a decent tasting one.
She stresses that using plant-based means you also have to pay attention to details like micronutrients and digestion to make it sustainable for your health. Iron deficiency anemia is a big problem in menstruating women, especially since suboptimal stomach acid is so common. Unlike heme iron from animals, plant sources of iron require stomach acid and vitamin C to be absorbed. Going vegan without paying attention to these details can really derail your health, Lightheart says.
The package key:
The bottom line is that a well-balanced plant-based diet rich in legumes, nuts, grains, seeds and vegetables can easily supply the body with complete protein. If you’re active and trying to tone up, it’s wise to supplement with a pure and complete plant-based protein powder to ensure your body has enough. Most importantly, don’t forget to optimize your digestion to ensure you absorb these amino acids and micronutrients.
If you’re wondering if a plant-based diet is right for you or how to do it the right way, go for it Absolute Nutrition Bible. Authored by Wade T. Lightheart himself, it covers everything you need to know to properly implement this diet while achieving your health and fitness goals and keeping the results for life.
