The relationship between plant protein and muscle building has been a topic of interest for fitness enthusiasts and those following a plant-based diet alike. While animal products have long been touted as the go-to for muscle gains, growing evidence suggests that plant-based protein can also contribute to muscle growth and strength.
It’s well-known that you need to eat the right amount of protein to build muscle. This is one of the reasons you see bodybuilders and other fitness enthusiasts making protein shakes and other types of drinks out of protein powder. They also include plenty of protein in their daily diets, ensuring they have enough energy to get through that day’s workout.
But what about plant-based protein? Not everyone who wants to see their muscle mass grow is an omnivore. There are plenty of vegetarians and vegans out there as well. Can plant-based protein help you build muscle?
Our experts will explore the question, "Does plant protein build muscle?" and delve into the role of plant-based sources of protein in muscle mass development. By understanding plant protein's health benefits and considerations, you can make informed choices regarding your dietary protein sources.
The Importance of Protein
Protein, one of the three macronutrients (macros), along with carbohydrates and fats, is an essential part of everyone’s diet. This is even more important if you’re trying to build up your lean muscle mass.
Why is protein so crucial to this process? It’s made of small molecules known as amino acids.
These amino acids help your muscles repair themselves after a workout. When you exercise, your muscles end up with tiny tears in them. When you’re at rest, the amino acids help those tears repair themselves, making the muscles bigger in the process.
If you don’t eat enough protein, you won’t heal as quickly, nor will your muscles continue to grow after a workout. You need to ensure you’re getting enough of this macro in your daily diet to see the growth you desire.
Does Plant Protein Build Muscle?
Someone trying to build muscle would typically focus on adding meat-based protein to their diet. They would include foods like chicken breasts, whole cuts of red meat, and more. However, studies have shown that those who eat a plant-based diet can build muscle in the same manner as omnivores, as long as they have enough protein in their meals.
A study conducted over several weeks followed men who ate a vegetarian or vegan diet, as well as those who were omnivores. Both groups did the same sets of exercises regularly during the study period and adhered to their usual diets, with one exception: the addition of a soy-based or whey-based protein supplement.
By the end of the 12 weeks, both groups of men had made similar muscle gains, proving that plant-based protein is just as good an option as standard meat-based protein. However, you need to eat enough of it to gain muscle as expected.
Types of Plant Based Protein
To ensure that you’re getting as much plant protein as possible, you need to carefully plan out your macros each day. Don’t forget to include some carbs, like bananas, which will give the energy you need to hit the gym, as well as healthy fats for a well-rounded diet. If you aren’t sure which plant-based protein to include in your diet, here are some suggestions:
Tofu
Tofu is usually the first thing that people typically think of when they hear the words “plant-based protein.” Tofu is made of soybean curd and contains around 10 grams of protein per serving, close to 20 percent of your daily diet.
It can be used in numerous ways, from being sprinkled on top of salad to forming into patties with seasoning, and there’s a reason why it’s first on this list.
Nuts
Not only are nuts filled with protein, but nut butters also have plenty of protein. This means you can spread some on a whole-grain piece of bread for a healthy pre-workout snack and take advantage of the combination of carbs and protein.
The actual amount of protein can vary based on the type of nut being eaten, but options like almonds, peanuts, walnuts, pecans, and pistachios are all a good place to begin.
Soy
There’s a lot that can be done with the humble soybean. It can be turned into soy milk, fermented and made into tempeh or soy sauce, or eaten as soy nuts or sprouts.
Unlike other types of plant-based protein, the soybean contains a number of different types of amino acids, just like meat. This makes it an excellent substitute for chicken and beef, as it will give just as much protein.
Beans
Beans and other legumes are another way to get in that plant-based protein. You can add some cooked peas to your stir fry, mash chickpeas into homemade hummus, sauté a portion of lentils, or put lima and broad beans into your salads.
There are so many different options when it comes to legumes that you’ll never tire of them. Also, remember that the amount of protein varies based on the type of bean or legume you choose, so be sure to incorporate that into your macro counts for the day.
Edamame
Yes, technically, edamame and soybeans are the same thing. However, there are a few differences. In the case of edamame, the soybeans are harvested when they’re immature, and then the entire pod, soybeans and all, is steamed and then seasoned.
The result is a tasty, slightly salty side dish that pairs well with many vegan and vegetarian meals and makes a great snack on its own. In addition, since edamame is made from soybeans, you get all of the protein and other nutrients it contains.
Seeds
Seeds make excellent snacks and are good additions to your salads and other meals. If you’re looking for high-protein seeds, reach for packets of sunflower or pumpkin seeds, plus options like hemp seeds, chia seeds, flax seeds, and sesame seeds.
Each variety has a solid amount of protein, helping you reach the total amount you need to increase your muscle mass.
Quinoa
Due to its higher protein content, quinoa is a grain that’s often used as a substitute for rice. On top of that, quinoa is gluten-free, so it’s good for people with a gluten intolerance who follow a plant-based diet. You can turn quinoa flour into any number of baked goods and even mix it into your salad or stir fry.
Does Plant Protein Build Muscle?
The idea that plant protein cannot build muscle is a common misconception. While it is true that animal-based protein sources like whey protein have been extensively studied and are well-known for their muscle-building properties, there is increasing evidence suggesting that plant-based protein can also effectively support muscle growth, especially when combined with resistance training.
By consuming various plant-based protein sources such as quinoa, legumes, lentils, peanuts, pea protein, and hemp seeds, you can ensure your body receives all the essential amino acids necessary for muscle building. While plant protein sources may be lower in certain amino acids like leucine than animal proteins, incorporating a diverse range of plant proteins and balancing them with carbohydrates can help overcome limitations.
Ultimately, the key to building muscle with plant protein lies in consuming enough protein to meet your dietary needs, engaging in regular resistance training, and ensuring adequate caloric intake. If you find it challenging to consume enough protein solely from whole foods, plant-based protein powders and supplements can be useful additions to your diet. However, always prioritize whole foods as your primary source of nutrients.
It's important to listen to your body and monitor your progress when following a plant-based diet for muscle building. Consulting a registered dietitian or sports medicine professional can provide valuable guidance tailored to your specific needs and goals.
Remember, building muscle is a complex process influenced by factors beyond protein intake, including genetics, workouts, and overall dietary balance. By focusing on proper nutrition, regular exercise, and adequate rest, you can achieve muscle gains and progress toward your fitness goals while following a plant-based lifestyle.
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Sources:
Protein – Which is Best? | PMC
Is Plant-Based Protein as Good as Meat for Building Muscle? | Hartford Healthcare