Gaining Muscle on a Plant-Based Diet and How To Do Plant-Based Eating Right
A guide to help you build muscle, optimize your nutrition, fix the problems you may face on a plant-based diet and other considerations.
Protein
Gaining muscle and doing body recomposition on a plant-based diet requires attention to both nutrition and training. You will need to know how to maximize your protein intake and utilization. This is true for plant-based eating in general and especially true for plant-based eating while trying to build lean muscle mass but it can definitely be done. And if you learn the skills needed to adhere to a plant-based diet right it can yield you even greater benefits than a diet heavy in meat and animal products.
For Body Recomposition:
Caloric Deficit while Prioritizing Protein: Gaining muscle is gaining weight, and to gain weight you normally need to be in a caloric surplus. However, to lose weight you need to be in a caloric deficit. Body recomposition is attempting to achieve both goals at the same time. This may be a slower process instead of just focusing on weight loss or muscle gain separately but can definitely be done.
To make sure the weight you do lose is fat while also gaining muscle you will need to ensure you’re getting enough protein to support muscle growth while maintaining your caloric deficit.
Start by eating in a 10-15% deficit while getting 1g of protein per pound of goal weight and assess every two weeks. Once you have the amount of protein you’ll be consuming your remaining calories will come from carbohydrates and fat. That remaining percentage of carbs and fat can be determined by body type also known as your somatotype (helpful for certain type of people or advanced athletes), preference, lifestyle or goals. If fat is not going down and muscle mass is not going up then increase protein intake by 1 palm size serving per day. This would be roughly 2-3 ounces and about 25-30 grams of protein (about 70-100 calories). This will vary from person to person and depending on protein source. Assess again in two weeks and adjust accordingly.
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For Focusing on Gaining Muscle:
Caloric Surplus with enough Protein: If you want to gain muscle mass faster, then eat in daily 250-500 calorie surplus and get 1g of protein per pound of current weight and prioritize whole, unprocessed foods. This may not allow you to lose fat in the short-term, but in the long term it will boost metabolism and help burn fat after you have built the muscle which could take anywhere from 6-12 weeks and varies from person to person. This reasonable surplus will also minimize any fat gain as long as you’re lifting intensely and consistently enough to build muscle. Frequency should be 2-4 times per week or more depending on fitness level and duration of workouts and intensity should be within 1-3 reps of failure. Once you’ve achieved your goal, you can cut and move into a caloric deficit, while still prioritizing quality protein and whole food and lose any fat (which should be very little) gained during the process.
Stand Alone Plant Sources of Complete Protein
A complete protein is one that provides all nine essential amino acids that the human body cannot produce on its own. While many plant foods do not contain all nine essential amino acids, there are some that are considered "complete" because they do contain all nine. Good Plant Sources of Complete Protein:
Quinoa: A seed that is prepared and consumed similarly to a grain, quinoa is a complete protein and also a good source of fiber, magnesium, and iron.
Organic Soy Products:
Tofu: Made from soybean curds, tofu is versatile and can be used in a variety of dishes.
Tempeh: A fermented soy product with a firm texture and a nutty flavor.
Edamame: Young soybeans often served still in the pod.
Soy Milk: A beverage made from soybeans, often fortified with vitamins and minerals.
Note: The issue with soy and its phytoestrogen compounds (isoflavones) should not be a concern for men. Phytoestrogens are exponentially weaker than then estrogen and numerous clinical studies have demonstrated that soy eaten as a part of healthy diet and in normal amounts had no negative effects on testosterone in men. You would have to consume over 3 liters per day in order for any negative effects to occur, which anything done in excess is going to have negative effects. I myself eat soy and its complete protein amino acid profile and other beneficial nutrients will in fact help a man build muscle and improve overall health. That being said, do ensure it is organic and non-GMO and I strongly recommend sprouted or fermented versions such as miso or tempeh. Inorganic and genetically modified soy is problematic (as almost all genetically modified food is) and unsprouted and unfermented soy does have a high concentration of phytates (type of antinutrient) that can cause mineral depletion when eaten regularly in its unsprouted or unfermented form.
Amaranth: An ancient grain that is actually a seed, similar to quinoa.
Buckwheat: Despite its name, buckwheat is not related to wheat and is gluten-free. It's used in products like soba noodles and buckwheat groats.
Hemp Seeds: These seeds are a good source of complete protein and also provide essential fatty acids.
Chia Seeds: While known for their high omega-3 content, chia seeds also contain complete protein.
Spirulina: A type of blue-green, freshwater and saltwater algae that is a complete protein and rich in antioxidants and vitamin B12
Chlorella: Another type freshwater algae that is also complete protein and also rich in antioxidants and vitamin B12.
Soaked/Sprouted Lentils: Lentils become a complete by soaking them overnight or for at least 8 hours first before cooking. The process of soaking or sprouting releases all of their amino acids and makes them bioavailable. If not, then they can be combined with a whole grain, nuts or seeds to make a complete protein meal (more on that below).
Combining Plant Foods To Make Complete Proteins
While the above are naturally complete proteins, you can also combine various plant-based foods to ensure you're consuming all 9 essential amino acids. Here are some good combinations:
Legumes with Grains Such As:
Beans and rice
Lentils and barley
Chickpeas and whole wheat bread
Black beans with corn tortillas
Legumes with Nuts and Seeds Such As:
Peanut butter on whole wheat bread
Hummus (chickpeas and sesame seed tahini) with pita bread
Grains with Nuts and Seeds Such As:
Oatmeal with almond butter
Whole grain bread with sunflower seed butter
Combining certain foods together in one meal to form complete proteins does ensure that you get all the amino acids you need to rebuild and repair muscle tissue. However, the body can pool the amino acids consumed throughout the day to make complete proteins. So, as long as you eat a variety of plant-based protein sources throughout the day, you can meet your amino acid needs without worrying about combining them at every single meal. Just keep in mind that when training hard and trying to build muscle I do recommended getting a complete protein at every meal to ensure your body will always have the materials needed to build and repair muscle tissue and maximize every opportunity to do so, especially if this gaining muscle mass in your number one goal. This will help reduce the number of times where you may not have a proper meal prepared if the circumstance arises. Meal prepping or simply bringing a protein or meal replacement shake with you on-the-go is an easy way to ensure enough protein and nutrition at every opportunity.
Overall Nutrition and Other Important Things to Focus On
Focus on Whole Foods: While protein is key, overall nutrition is also important. Focus on consuming a variety of whole foods to ensure a balanced intake of vitamins, minerals, and other nutrients essential for overall health and muscle function.
Balance Macronutrients: Besides protein, you need adequate carbohydrates for energy and fats for hormone production and nutrient absorption. Include whole grains, fruits, and starchy vegetables for carbohydrates, and avocados, nuts, seeds, and plant oils for healthy fats.
Hydration: Stay well-hydrated by drinking plenty of water throughout the day. Hydration is important for overall health and can help in muscle recovery and growth. As an athlete or someone involved in regular physical training, aim for your full target body weight in ounces per day, especially on training days.
Meal Timing: Eating protein-rich meals and snacks throughout the day, spaced at least 2-3 hours apart as well as a pre-workout shake (30-60 minutes) and a post-workout meal or shake (30-60 minutes), can help with muscle recovery and growth. Also, consuming 20-30 grams of protein about 30-60 minutes can help . You want to avoid eating a full meal before bed as this can disrupt deep sleep and actually hinder the repair and detoxification process during sleep. But drinking an easily digestible or absorbed shake or light protein rich snack about 60 minutes before bed can improve sleep and overnight muscle protein synthesis (the muscle building process).
Carbohydrates: Carbs are your body’s primary energy source during high-intensity workouts. Whole grain breads, pasta, rice, legumes, fruits, and vegetables are excellent sources of complex carbohydrates that can provide sustained energy. While protein is muscle building as it helps to repair muscle tissue after a workout, carbohydrates are muscle sparring. This means carbohydrates are used for energy during a workout and prevent muscle tissue from being catabolized to be used as energy especially during intense long duration workouts.
Healthy Fats: Fats are essential for hormone production, including hormones like testosterone which are important for muscle growth. Include sources of unsaturated fats such as avocados, olives, nuts, seeds, and plant oils like olive and flaxseed oil.
Fiber Intake: While fiber is beneficial for overall health, excessive fiber can cause fullness and reduce your overall calorie intake, which can be counterproductive when trying to gain muscle. Balance high-fiber foods with more calorie-dense options.
Meal Planning: Plan your meals to ensure you're getting a balanced intake of macronutrients and micronutrients throughout the day. This may involve preparing meals in advance or having healthy snacks on hand to meet your nutrition goals.
Track Your Intake: Consider using a food diary, log or an app to track your food intake, at least for a while, to ensure you're meeting your nutritional needs for muscle growth.
Remember, building muscle is a gradual process, Stay consistent with both your diet and exercise program. Diet comes first, then effective training, proper rest and recovery. Be patient and make adjustments as necessary based on how your body responds and your individual needs.
Most Common Deficiencies on a Plant-Based diet
Some of the nutrients on the following list can even be lacking in those that follow an omnivorous diet, so it’s especially important for those who follow a plant-based diet to take steps to maximize their intake and absorption of these nutrients.
Vitamin B12: This vitamin is created by a good bacteria and found primarily in animal products such as dairy, meat and eggs. However, many plant foods are fortified with B12 (like nutritional yeast and some plant milks) and supplementing with a B12 vitamin is a viable option. If supplementing with B12 make sure it is in the methylcobalamin (natural) form rather than the cyanocobalamin (synthetic) form. However, there are some plant-based sources of vitamin B12:
Amount: For people over 14, the recommended amount is 2.4 mcg per day.
Plant-based sources:
Spirulina
Chlorella
Nori seaweed
Tempeh, a fermented soy product (ensure organic or non-GMO)
Shiitake Mushrooms
Nutritional yeast
If vegetarian and not strictly vegan, whole eggs are great source of vitamin B12
Vitamin D: Also a pro-hormone, the only plant-based source of this vitamin are sun exposed mushrooms. Other than that, sources of this vitamin are animal foods, supplementation (ensure it is derived from a plant source if supplementing) and sunlight. Sunlight is the best source of this vitamin. When unable to get enough sunlight, ensure you are supplementing and aim to eat a serving or more of mushrooms and/or foods fortified with vitamin D with every meal or more than one meal per day.
Amount: The standard recommended amount is 600 IU per day up to 4,000 IU per day being the upper limit (UL). However, vitamin D toxicity usually happens at 10,000+ IUs per day. If getting more than 4,000 IUs per day, it may be safe to do so under the supervision of your doctor or practitioner.
Plant-based sources:
Mushrooms
Fortified cereals and plant milks
Vitamin D supplements (in Vitamin D3 or cholecalciferol. The D2 form or ergocalciferol is a substantially inferior form of vitamin D. It is recommended to take a combination vitamin D3/K2 supplement for optimal absorption and utilization.
Ultimate Source:
Sunlight - 20 to 30 minutes per day on exposed skin without sunscreen. Best is morning sunlight up until 10am.
Zinc: Even though many plants contain zinc it can be difficult to get adequate amounts from plant sources alone due to phytic acid preventing absorption of this mineral. Therefore, it’s important to consume soaked/sprouted whole grains, nuts & seeds, beans & legumes to reduce the phytic acid and absorb more of this mineral.
Amount: For healthy adults the RDA is 15-30 mg per day.
Plant-based sources:
Nuts & seeds - walnuts, cashews, pistachios, pecans, pine nuts, chia seeds, flaxseeds, pumpkin seeds, hemp seeds
Beans & legumes - garbanzo beans (chickpeas), edamame, lentils
Whole grains - oats, brown rice, quinoa (pseudo grain)
Tofu
Tempeh and Miso (fermented soy products)
Vegetables - Green beans, mushrooms, spinach, broccoli, kale, garlic, black radish
Omega 3: This can be a common deficiency due to plant sources having to be converted from alpha-linolenic acid (ALA) to the usable form of omega 3, which are bodies are not very efficient at doing. Animal foods contain higher amounts of the already useable form.
Amount: 250-500 mg per day of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per day for healthy adults.
Plant-based sources:
Flaxseed
Chia seed
Soybeans
Hemp seeds (do not need to soak or sprout)
Spinach
Brussels sprouts
Calcium: Calcium requirements can be increased for vegans since foods such as unsprouted or unsoaked beans, legumes, nuts, seeds, soy products and grains are relatively high phytic acid and foods such as raw spinach, chard, soy products, beets and beet greens are high in oxalic acid. These two acids can cut calcium absorption by as much as 50%.
Amount: The RDA for men aged 19-70 and women aged 19-50 is 1,000 mg per day. The RDA for Men 71+ and women 51+ is 1,200 mg per day. If you follow a strict vegan diet you may need to increase your calcium intake to levels twice that of the standard RDA especially if consuming unsoaked or unsprouted plant sources of calcium.
Plant-based sources:
Bok Choy
Arugula
Rhubarb
Kale
Collard greens
Blackstrap molasses
Turnip greens
Kelp
Iron: Another mineral that can be difficult to absorb from plants. Iron comes in the forms of heme iron and non-heme iron. Animal sources contain heme iron, which is more easily absorbed, and plant sources contain the non-heme form, which is more difficult to absorb. Eating a widely varied diet rich in whole plant foods along with consuming your plant sources of non-heme iron with vitamin C should ensure you get enough iron. You can find iron in leafy green vegetables, whole grains, lentils, peas, and dried fruits. You can also opt for cooking your foods in cast iron skillet as this can help boost your iron intake. That being said, it is recommended to get your iron status tested as too much iron can be just as problematic as too little iron. Only supplement with iron under the direction of your doctor. If you’re vegan or vegetarian, and have been for some time and feel you have low energy, are tired a lot of the time or find it difficult to push harder during training, it may be a number of things but low iron should definitely be considered as a possible cause and you should consider getting your levels tested. You also want to rule out any iron compromising conditions.
Amount: Although the RDA for adult men aged 19 and above is 8 mg per day, and 18 mg per day for adult women aged 19-50 and 8 mg per day for women aged 51 and above, when you follow a vegan diet your RDA increases to 1.8 times the normal recommended amount. So an adult male above the age of 18 following a vegan diet would need 14.4 mg per day of iron.
Plant-based sources:
Beans & legumes such as kidney beans, edamame beans and chickpeas, white beans, black-eyed peas, lentils and peas.
Nuts & seeds such as pumpkin seeds and cashews
Kale
Dried fruit – such as dried apricots, dried peaches and raisins.
Spinach
Tempeh - from fermented soy beans (opt for organic/non-GMO), or sprouted tofu as both fermented and sprouted tofu are much lower in phytic acid and anti-nutrients that regular tofu contains.
Quinoa - A pseudo grain. Botanically speaking, quinoa is actually a seed.
Rolled oats - Ensure whole grain or rolled oats, instant processed oats have much less.
Blackstrap molasses - 1 Tbs contains 20% of your daily recommended amount.
Again, when it comes to beans, legumes, nuts, seeds and whole grains, ensure you are consuming sprouted, fermented or soaking them overnight to reduce phytates, and anti-nutrients. While it is good to consume raw vegetables to get the living nutrients and enzymes they contain, you should also cook your leafy greens and veggies about 50% of the time to reduce exposure to oxalates, another type of anti-nutrient found in plant foods that can contribute to muscle pain, kidney stones and block calcium absorption in excess.
Other Supplementation
Creatine - Creatine is made from the three amino acids arginine, glycine and methionine. Most know that creatine is great for muscle gain, strength and performance. Creatine is also good for injury prevention as it may reduce dehydration, muscle cramping, and injuries to bones, muscles, ligaments, tendons and nerves. It can also help reduce age-related muscle loss known as sarcopenia and help to prevent bone loss. Creatine is phenomenal for the brain as well and improves cognition, memory, mood and brain health.
Beta-Alanine - is a naturally occurring or non-essential amino-acid, specifically classified as a beta-amino acid. Beta-alanine facilitates the synthesis of muscle carnosine concentration in the body, which acts as a lactic acid buffer and delays the onset of muscle fatigue, loss of power, and time to failure.
Plant-Based Protein Powder - One that includes multiple sources and preferably sprouted sources is great for assisting in the muscle building process. Even more important on a plant-based diet.
Algal or Algae Oil - Alternative to and perhaps even superior than fish oil, algal or algae is where the fish we eat get there healthy omega 3 fat content from.
Sea Moss - Contains 92 of the 102 mineral needed by the human body. And a formula that combines organic Irish moss with organic burdock root and organic bladderwrack contains all 102 needed minerals and assists in body detoxification
Ashwagandha - Helps reduce cortisol, anxiety, stress thus may help in weight loss. Can reduce cholesterol, helps increase serum level thyroid hormones, can improve athletic power output by helping to increase muscle mass and strength and can also reduce blood sugar levels. Ashwagandha has compounds that may help fight certain types of cancer. It can help slow the progression of neurodegenerative diseases and may help reverse nerve cell damage in animal studies. It is good for skin health, heart health, inflammation and boosts immunity.*
Chlorella - Boosts immunity, helps lower blood pressure, kidney protective, complete protein effects, rich in chlorophyl, vitamins A, C, D, B1, B2, B9, B12, magnesium, niacin, phosphorus, iron, zinc. Helps clear harmful toxins such as heavy metals out of the body, helps lower LDL (bad) cholesterol, supports cardiovascular health. Ensure the one you get has a broken cell wall for better bioavailability.
Training
Type and Frequency: Engage in regular strength training exercises that target all major muscle groups. Aim for 2-4 (or more depending on fitness level, goal and recovery status) sessions per week, focusing on compound movements like squats, deadlifts, bench presses, pull-ups, and rows. These exercises work multiple muscle groups and are effective for building strength and muscle.
Progressive Overload: To continue building muscle, you need to progressively increase the demands on your musculoskeletal system. This can be achieved by increasing the weight lifted, the number of repetitions, or the intensity of the exercises—lifting more explosively on exertion (concentric phase) and lowering or releasing the weight more slowly (eccentric phase). Improving your form is also a way to progress as it hits more of the muscle fibers in the muscle you actually want to target and engages your core, which is involved in every lift. It reduces unnecessary strain on other muscles like your shoulders and neck and on joints such as your knees. The increased strain on other muscles and joints due to improper form can be the reason you fatigue before you normally would especially in the areas you’re not trying to target in the first place preventing you from growing and developing the muscle you intend to. It properly aligns your spine and pelvis which stabilizes you and allows you to lift more comfortably and confidently and helps prevents injury which will set you back weeks or months if you incur one.
Rest: Get the minimum 8 hours of sleep per night. When training hard it is even recommended to get 9 hours of sleep. Athletes and very active individuals are under increased demands beyond the average individual. It also takes more rest to build muscle. If every other factor for building muscle is properly addressed, not getting enough sleep is the most often overlooked factor when it comes to building lean muscle mass.
Recovery: Muscles need time and blood flow to repair after a workout. Along with getting enough sleep, make sure your recovery is addressed by getting enough moderate movement, such as walking or biking, between workouts. Staying sedentary even on non-workout days leaves the muscles acidic for too long and doesn't allow more blood to circulate which can delay or hinder the muscle building process. Active recovery (walking, hiking, biking and other movement) and stretching can greatly help.
Links to related past writings
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