Buzz
Protein is vital for muscle growth. Since muscles consist of protein, which is constructed from amino acids, these building blocks are necessary for muscle repair and expansion. But does the source of protein really make a difference?
Animal-based foods (like meat, dairy, and eggs) are rich in protein, making them the traditional staple for bodybuilders and fitness enthusiasts. However, plant-based foods can also provide ample protein, and many successful vegan athletes prove that building muscle on a plant-based diet is entirely possible.
There are a couple of drawbacks to plant-based protein, so if you choose to rely solely on these sources, it's important to consider both of them carefully.
Plant-based foods typically contain more calories for the same protein content
If you are monitoring your calorie intake (for example, trying to lose weight or keep your weight within a specific range), meat is a more calorie-efficient source of protein. A small chicken breast, for instance, provides 27 grams of protein with just 142 calories. Almost all of the calories come from protein, with a small amount from fat and none from carbohydrates.
No whole plant-based food can match those macronutrients. Three-quarters of a cup of tofu, for example, has about the same number of calories but only provides 15 grams of protein. (The remaining calories come from carbs and fat.) Or consider 100 grams of rice and beans: 150 calories, offering just 5 grams of protein. (The rest consists mainly of carbohydrates.)
Therefore, to build muscle on a plant-based diet, you’ll need to put in extra effort compared to an omnivore to reach your protein goals without exceeding your calorie limits. You’re more likely to need protein powder to meet your protein needs, while an omnivore could more easily fulfill their requirements with just a few meat-based meals.
You may require more plant protein than animal protein to ensure you’re getting all the necessary amino acids.
When we talk about needing protein in our diet, what we truly mean is that we require amino acids. There are 20 amino acids, nine of which our bodies cannot produce and must be obtained through our diet.
Animal-based foods conveniently offer a complete range of amino acids—if you primarily consume meat as your protein source, you’ll receive ample amounts of all the amino acids your body needs. However, plant foods don’t always provide this balanced array. This is why plant proteins are sometimes called lower ‘quality’ proteins. This doesn’t imply anything wrong with the protein itself; quality simply refers to the balance of amino acids. (Another term for having all essential amino acids is 'complete' protein.)
A plant-based diet can still supply all the amino acids, provided you include a diverse range of foods. For instance, rice and beans complement each other perfectly. Soy is one of the few plant-based complete proteins, making tofu an excellent choice. Many plant protein powders are specially formulated to provide all the essential amino acids.
Since obtaining a balanced amino acid profile can be more challenging with a vegan diet compared to an omnivorous one, and because plant proteins are sometimes harder to digest, some guidelines suggest vegan athletes should aim for a slightly higher total protein intake than omnivores, just to ensure all nutritional needs are met. Others advise getting additional leucine, an amino acid found in legumes, or considering leucine supplements.
Ultimately, you can absolutely build muscle on plant-based proteins, but you’ll need to give more thought to planning your diet to ensure you’re meeting all your needs.
