Power Growth: Building Muscle on a Whole Food Plant-Based Diet

The notion that building muscle requires animal protein has been thoroughly debunked by a growing number of elite athletes who are thriving on plant-based diets. From Olympic weightlifters to NFL players, these athletes are proving that you can achieve peak performance while following a whole food, plant-based (WFPB) diet.

 

The Science Behind Plant-Based Muscle Building

Recent research has demonstrated that plant-based proteins can be just as effective as animal proteins for muscle synthesis and recovery. A 2017 study published in the American Journal of Clinical Nutrition found that dietary protein derived from plant sources is equally effective as animal protein in supporting muscle strength and mass gains when protein intake is adequate.

The key lies in consuming sufficient total protein and a diverse array of plant foods to ensure all essential amino acids are present. While individual plant proteins may not contain all essential amino acids in optimal ratios, eating a variety of plant proteins throughout the day creates a complete amino acid profile.

 

Professional Athletes Thriving on Plants

Several high-profile athletes have demonstrated extraordinary success on plant-based diets:

  • Patrik Baboumian: The former Germany's Strongest Man has set multiple world records while following a vegan diet. He consumes approximately 150g of protein daily through legumes, grains, and plant-based protein powders.

  • Kendrick Farris: The only male US weightlifter to qualify for the 2016 Olympics competed entirely plant-based. He emphasizes the importance of whole foods like quinoa, lentils, and beans in his training diet.

  • Venus Williams: After adopting a plant-based diet to manage an autoimmune condition, she has continued to compete at the highest levels of tennis while maintaining her muscular physique.

Lentils and beans are a staple of some of the most popular meals Mell’s Kitchen produces. For example, Mell’s Chilli contains 2 bean types and has a base of lentils, while all of our salads have a mix of beans, grains and lentils to boost that protein content.

 

Optimizing Protein Intake on a WFPB Diet

For athletes looking to build muscle, here are key protein-rich plant foods to incorporate:

  1. Legumes (per cup):

    • Lentils: 18g protein

    • Black beans: 15g protein

    • Chickpeas: 14g protein

  2. Whole grains (per cup):

    • Quinoa: 8g protein

    • Oats: 6g protein

    • Wild rice: 7g protein

  3. High-protein vegetables:

    • Green peas: 8g protein per cup

    • Spinach: 5g protein per cup

    • Broccoli: 4g protein per cup

Of the 20 dishes we currently offer at Mell’s Kitchen, 14 of these dishes contain 1 or more of the ingredients listed above.

Carbohydrates: The Missing Link

While protein often gets the spotlight, carbohydrates are crucial for muscle growth and athletic performance. Plant-based athletes have an advantage here, as whole plant foods are naturally rich in complex carbohydrates that provide sustained energy for training.

A 2019 review in the Journal of Sports Science and Medicine highlighted that athletes requiring high energy intake benefit from the nutrient-dense carbohydrates found in whole plant foods, which also provide additional benefits through their high antioxidant and phytonutrient content.

Practical Tips for Implementation

  1. Time your protein intake throughout the day, aiming for 20-30g per meal

  2. Combine different protein sources at each meal (e.g., rice and beans)

  3. Include protein-rich snacks between meals

  4. Focus on whole food sources before supplementing

  5. Ensure adequate caloric intake to support muscle growth

Resources for Further Learning

Beyond "The Game Changers" documentary (which we have referenced in this blog before as a literal ‘game changer’ in terms of opening eyes to the possibilities and benefits of moving to a plant based whole food diet) several evidence-based resources support plant-based athletics:

  • "The Plant-Based Athlete" by Matt Frazier and Robert Cheeke

  • The No Meat Athlete podcast and blog

  • The Position Paper of the Academy of Nutrition and Dietetics on vegetarian diets, which confirms that well-planned plant-based diets are appropriate for athletes at all levels

Research Support

A 2020 meta-analysis published in the Journal of the International Society of Sports Nutrition concluded that plant-based diets can effectively support athletic performance while providing additional health benefits through increased antioxidant intake and reduced inflammation.

The evidence continues to grow, showing that not only can athletes thrive on a plant-based diet, but they may actually gain advantages in terms of recovery, reduced inflammation, and overall health outcomes.

Whether you're a professional athlete or a recreational weightlifter, a well-planned whole food, plant-based diet can provide all the nutrients needed to build and maintain muscle mass while supporting optimal performance.

The science is irrefutable and with a little of Mell’s intervention, the food can taste great too, and better still it’s pre prepared to give you more time to lift heavy things or do whatever it is that makes you happy 😊

Check out all of our weekly meal plans here:

 Plant Based Goodness!

If you've enjoyed reading this blog post then feel free to check out our other blog posts here:

 Plant Based Reading!

 

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