What’s That? Plant Protein Builds Muscle Too!
If you’ve ever been told that you only need to eat chicken, eggs, or beef to build muscle, it’s time to think again.
What’s That? Plant Protein Builds Muscle Too!
If you’ve ever been told that you need to eat chicken, eggs, or beef to build muscle, it’s time to think again.
In fact, new studies are proving that plant protein is just as effective for muscle growth after workouts.
The Big Study That Changed Minds
A study from the University of Illinois followed young adults doing weight training for eight weeks. Some ate meat and dairy. Others followed a vegan diet. Guess what? Both groups gained the same amount of muscle and strength.
So, it doesn’t matter where your protein comes from. What matters is that you get enough of it and train properly.
What Do Muscles Really Need?
To grow muscle, your body needs something called amino acids. These are the building blocks of protein. Some people think plant foods don’t have “complete” protein, but that’s not true.
Foods like tofu, tempeh, soy milk, quinoa, and lentils have all the amino acids your body needs. And when you eat a mix of plant proteins throughout the day, your body knows what to do.
Experts Say: Stop Worrying
Experts cited in The Guardian and NPR agree that we don’t need meat to build strength. A well-planned vegan or vegetarian diet can give you all the nutrients and protein your body needs, and more people are realising that now.
Some professional athletes and bodybuilders are now 100% plant-based and still performing at their best. Some of these were featured in The Game Changers, a documentary on plant-based athletes.
Still Not Sure? Let’s Look at the Numbers
How much protein do you need? If you’re doing regular strength training, aim for about 1.2 to 2 grams of protein per kilogram of body weight per day.
That’s not hard to hit with plant foods. Just build your meals with foods like:
Lentils and beans
Chickpeas and tofu
Soy milk, oats, nuts, and seeds
Quinoa, tempeh, and whole grains
You Can Be As Strong As a Plant
There’s no need to stress about losing muscle if you eat plant-based. As long as you train and eat enough protein, you’re good to go.
So yes, that tempeh goreng or dhal curry can fuel your muscle recovery, just like a chicken breast would.
Sources:
University of Illinois: Omnivorous? Vegan? Makes no difference to muscle building after weight training, study finds
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