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From lentils to nuts to innovative products like tofu and tempeh, plant-based proteins have finally become a part of almost everyone’s modern diet. The growing interest in vegetarianism and veganism is further increasing the demand for alternatives to animal products. However, athletes often wonder whether it is possible to build muscle mass on a diet that excludes meat and dairy? In this post, we will explore the topic of plant-based proteins and explain how they can be effectively used to support muscle health and overall physical fitness.
What are plant proteins?
Plant protein, as the name suggests, comes from plants. Its high content can be found in foods such as beans, lentils, nuts, and soy. Plant proteins are made of endogenous and exogenous amino acids. The former are produced by the human body, which means that their occurrence is not determined by the way we eat. Exogenous amino acids, on the other hand, are those that a person must provide with their diet. It is in their concentration that the greatest difference between plant and animal proteins lies. However, we will discuss this aspect in more detail later in this entry.
Plant-based proteins are involved in the synthesis of new muscle fibres and the repair of those damaged during physical exercise. They also play the role of a key regulator of many metabolic and physiological processes. Plant-based proteins are also an integral part of the production of some hormones – such as insulin or prolactin – or enzymes that catalyse a number of biochemical reactions. Plant-based products are also often chosen as a healthier alternative to animal products due to their additional health benefits.
Choosing plant-based proteins is also very beneficial for our planet. Growing plants requires fewer natural resources. Animal breeding also emits large amounts of greenhouse gases and ammonia, which is why many people involved in ecology decide to buy products rich in plant-based proteins. It is also worth remembering that they are a great alternative for allergy sufferers. People struggling with casein allergy or lactose intolerance are often exposed to protein deficiencies. They can lead not only to problems with building muscle mass, but also to a deterioration in well-being, weakening of hair and nails, as well as problems with concentration. Therefore, plant-based proteins are also the basis of the diet for those who, despite food intolerances or allergies, want to take care not only of their figure, but also of the condition of their body.
Is plant protein as complete as animal protein?
In the sports and diet community, you can often find discussions about whether plant protein after training is of any value. This is due to the fact we mentioned earlier – differences in the concentration of exogenous amino acids. How does this translate into the process of building muscle mass?
In plant-based proteins, the concentration of exogenous amino acids is lower than in animal proteins. This translates into providing the body with smaller amounts of ingredients necessary to build an ideal figure. For physically active people, the lower concentration of leucine, which triggers the synthesis of muscle proteins and stimulates muscle growth, may be particularly noticeable. It is also worth paying attention to another parameter, which is digestibility. It determines how much of a nutrient is absorbed by the body. As it turns out, plant-based proteins have lower digestibility than those of animal origin. For example, casein (i.e. cow's milk protein) is digested by the human body by 94%. In turn, the protein contained in corn - one of the richest sources of plant energy - is absorbed by 81%. The difference seems small, but in practice it is strongly felt by people who train, i.e. those who have an increased body demand for protein.
Does this mean that you can't build muscle mass on plant-based proteins? Of course not. A properly composed diet is enough for people on plant-based or hypoallergenic diets to enjoy their dream figure. The key here is combining different sources of plant-based protein to obtain a full amino acid profile. Planning meals to ensure sufficient intake of protein, calories, and several micronutrients that may be deficient in a vegan diet can translate into much faster building of stable muscle mass. However, it is worth consulting a dietitian or nutritionist to be 100% sure that a diet based on plant-based proteins is balanced and rich in essential nutrients.
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Plant sources of protein - what products to include in a vegan diet?
As we mentioned earlier, building muscle on plant-based proteins is possible and can be effective with the right approach to diet and training. The key is to provide the body with the right amount of protein, which is necessary for muscle recovery and growth. Examples of products rich in plant protein include:
- lentils - also provides dietary fiber and is a great source of iron.
- chickpeas - can be added to soups and salads, and after blending, served as hummus.
- beans - all types - red, black or white - are an excellent source of plant protein.
- tofu and tempeh - both products are made from soy and can be used in a variety of dishes.
- seitan - often called "plant-based meat" due to its consistency and high plant protein content.
- soy granulate - a substitute for minced meat, which contains a lot of easily digestible protein.
- Nuts – such as almonds, walnuts and cashews are also rich in healthy fats.
- peas - can be used in many dishes, such as soups or stews.
- black rice - contains more protein than other rice varieties.
- amaranth - according to numerous studies, it is also a valuable source of essential exogenous amino acids.
It is important that a diet based on plant proteins is varied. A common mistake of people who follow a diet excluding animal products is that they reach for the same products every day. This can lead not only to deficiencies, but also to simple boredom with the repetition of meals. That is why it is worth reaching for different sources of plant proteins - for example, replacing the daily tofu with soy granules or seitan, and as a snack you can reach for nuts instead of your favorite hummus. The basis of meals can be legumes, which not only fill you up, but also provide huge doses of plant protein. Then a diet excluding animal products will become not only more valuable, but also tastier.
Natural plant protein powder - the perfect post-workout supplement
People who base their diet mainly on plant products may also consider using plant protein supplements. Their implementation can significantly facilitate meeting the daily protein requirement, especially during periods of intensive training. Protein supplements based on plant proteins not only provide key amino acids necessary for muscle regeneration and building, but are often also enriched with additional ingredients such as vitamins, minerals or fiber. When choosing this type of product, it is worth paying attention to its composition, amino acid profile and possible additives - all in order to best support individual nutritional and training goals.
Plant-based protein can be easily incorporated into your diet after your workout by adding it to a protein shake or as part of your main meal. This way, you can provide your body with a valuable dose of key nutrients necessary for optimal muscle recovery and growth. It is also important to remember that supplementation should be considered an addition to a balanced diet, not a substitute for it.
Sources:
- Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality” - M. Song, T. Fung, F. Hu, W. Willett, V. Longo, A. Chan, E. Giovannucci
- “Role of plant protein in nutrition, wellness, and health.” - Rylee T. Ahnen, S. Jonnalagadda, J. Slavin
- https://dietetykanienazarty.pl/b/bialko-roslinne-zwierzece-sport-zdrowie-najlepsze-zrodla
- https://dietetycy.org.pl/roslinne-odzywki-bialkowe/
- Boczar, P. (2018). “Plant protein” – sources, production costs and quality. Scientific Papers of the Warsaw University of Life Sciences – Problems of World Agriculture, 18(4), 122–132.
