Whatever your motivation is for reducing your intake of animal-based proteins, there are loads of great health benefits and they’re really to digest. Best of all, you can still get the protein
intake you need to gain muscle mass
– in fact, it’s a lot easier to get the protein you need from plant-based sources than you might think!
We help bust some of the myths around needing to consume animal-based proteins to build muscle and tell you how to increase your muscle protein synthesis and build lean body mass while skipping the sometimes hard to digest lactose or egg-based proteins. If you pay attention to your diet and get the right plant-based proteins, it’s easy to still build muscle.
Nutrition plays a key role in muscle development. It’s generally accepted that for optimal muscle growth your protein intake needs to be around 1.6-2.2g per kg of body weight per day. Protein is the building block for muscle, and eating it is essential for increasing muscle. When you exercise, your muscles go through a breakdown process. Eating enough protein is necessary to help repair and build muscle.
Eating a diet high in plant-based protein such as tofu, legumes, tempeh and quinoa, can help you meet your protein needs to maximize muscle growth. The only issue is that some of the plant-based proteins can lack essential amino acids
, but with a huge amount of vegan protein powders
now available at Supps R Us
it’s easy to meet your protein needs with concentrated sources of protein before and after your workouts and throughout the day.
Try to consume a variety of protein sources in high quantities and spread them out throughout the day. Supps R Us has a huge range of plant-based protein powders
that contain isolated proteins — like Pranaon Power Plant Protein
, White Wolf Nutrition - Vegan All-In-One Pea Protein
, Muscle Nation - 100% Natural Plant Protein
and Ghost - Vegan Protein
. Because they’re to digest, they’re a great addition to post-workout shakes or stirred into your breakfast and come in a range of delicious flavours, just like animal-based protein supplements. Try something like Maxine’s Vegan Advanced Stack
that includes a mix of amino acids, plant proteins and creatine to help get you started.
Adding a plant-based protein supplement to your diet can help you reach the protein intake levels you need for building muscle and reduce the chances of nutrient deficiency. There are loads of vegan protein powders
available and it’s best to find a powder with several sources to ensure you’re getting all of the essential amino acids.
Some other supplements to consider are creatine and beta-alanine. These two well-studied compounds are naturally found in meat products and available in vegan-friendly varieties
such as Bpi Sports - Veggie Protein
, and EHP Labs - Blessed Protein
. They can play a role in energy metabolism and muscle gain.
Whatever your motivation is, by choosing plant-based proteins over animal derived proteins you can significantly lower your chances of heart disease, lower blood pressure and levels of bad cholesterol. If you have issues digesting lactose, plant-based proteins are a great easy-to-digest alternative to animal-based protein supplements.