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Build Muscle & Lose Fat By Eating Plants
VEGETARIANS
ARE MORE INSULIN SENSITIVE, AN ADVANTAGE IN BUILDING MUSCLE
Vegetarians bodybuilders have
many more advantages than you may think.
Much
of the nutritional advice that you read about for gaining muscle mass and trying to look more
aesthetically sculpted is based around a staple diet of meat and animal-based
proteins. This is simply an outdated approach, and the role of the vegetarian diet for building muscle in a healthier
manner can no longer be ignored.
Here are
some benefits of a plant-based diet for building muscle.
To
get “ripped” or “shredded,” you need a percentage body fat between 6-8%,
and it is common dialogue that an excellent physique is created mostly in the
kitchen, rather than the gym.
For
argument’s sake, let’s just say both are extremely important. McArdle, et al.
(2010) reported that a staple healthy diet of low glycaemic carbs, such as vegetables, nuts, and some fruits, supported an anabolic fat loss state and reduced percentage body fat and
obesity related diseases within vegetarians.
This
was supported by Kim (2012), who compared the impact of a long-term vegetarian diet to an omnivore diet. The results
were quite encouraging in terms of health parameters for the vegetarian cohort, as there was a reduction in
percentage body fat, oxidative stress, blood cholesterol levels, and insulin resistance.
These
factors are hugely important to sustaining general health, staving
off many chronic life-threatening illnesses, as well as building muscle.
Now
the question is, why are these processes so important to the vegetarian bodybuilder’s physique and overall health?
The Role of
Insulin in Muscle Growth
One of the key
hormones within the body for weight management and building muscle mass is
insulin.
Insulin’s
main function is to reduce the amount of glucose circulating in the blood,
and its levels are highest after consuming sugary snacks and/or foods with a high
glycemic index. It is important to highlight that insulin is sensitive to
the amount of both carbohydrate and protein consumed, but not fat.
This
“mopping up” action of insulin inhibits muscle growth, because it starves the
muscle of glucose and redirects it to the liver to be stored as fat. As such,
your cells need to be as insulin-sensitive as possible in order to increase the
anabolic effect of food and training.
Too
much insulin in the body increases percentage body fat. Wilmore & Costill
(2010) reported that insulin resistance is actually increased when your
percentage body fat and bodyweight are raised.
Kim
(2012) stated that vegetarians have a lower percentage body
fat and insulin resistance than omnivores, backing up the
statement by Wilmore & Costill.
Eating
low energy density vegetables, fruit, whole grains, legumes, and nuts—which are
all major sources of nutrition within the vegetarian bodybuilder’s diet—is a key factor in
better control of blood sugars and insulin sensitivity.
This
improved blood sugar control has a positive
connection with the fact that vegetarians have a lower incidence rate of type 2 diabetes and its associated complications
when compared to omnivores.
A
strict vegan diet has the added bonus of being cholesterol-free, low in saturated fat, and high
in soluble fiber. This sets the stage to lower the risk of cardiovascular disease and
certain cancers.
Sharon
(2013) also reported that vegetarians consumed less calories than omnivores,
and since excess calories consumed are stored as fat, that causes fat cells to
increase in size.
Consequently,
a growing fat cell itself becomes insulin resistant, and the resulting free
fatty acids will cause the body to favor the use of fat for energy at
the expense of glucose.
This
becomes a vicious cycle, with the overweight condition leading to insulin
resistance, which in turn leads to impaired glucose use. As such, blood sugar, insulin, cholesterol, triglycerides, and blood pressure all raise.
To
make matters worse, the impaired ability of glucose to enter muscle cells keeps
the glycogen stores lower than normal, which increases the person’s appetite
and their motivation to eat more, thereby increasing fat stores and reducing
lean muscle mass.
However,
a plant-based diet that is rich in fats from nuts (e.g. almonds) is also high in unsaturated
fats, which increase good cholesterol in the blood and reduce cardiovascular disease. These “good
fats” are essential for digestive processes, cell membrane structure and
function, and satiety, and act as carriers of vitamins A and D. These vitamins
essentially reduce oxidative stress and certain forms of cancer.
Omnivores
tend to eat more saturated and trans-fatty acids, which are energy-rich at nine
calories per gram; these bad fats are associated with heart disease because they raise the low density
lipoproteins in the blood.
Some experts
are now stating that high-protein diets are a big scam.
I
have read compelling research on both sides of the debate about how much
protein we need.
I
lean more on the side of more protein is better if you are training hard in the
gym. We simply have different needs than the average person who doesn’t
participate in regular exercise. And it appears that high-protein diets are safe for the
kidneys, after all.
One
interesting scenario that necessitates more research is how prisoners can get
so muscular on a seemingly deficient diet. They survive on fairly small amounts
of low-quality protein you wouldn’t feed your dog.
What
is clear to me is that you need a calorie surplus to build
muscle, and a plant-based diet high in good fats
(e.g. nuts, oils, and avocados) and proteins, with calorie cycling of starchy
carbs, is an optimal formula to build muscle.
Conclusion
The
role of insulin in muscle growth is extremely important for muscle building.
Insulin
is important for promoting uptake of amino acids and enhancing synthesis of
protein.
Vegetarians are more insulin-sensitive, which is an advantage in building muscle, and
also have reduced associated chronic health risks and lower BMI,
percentage body fat, oxidative stress, and blood cholesterol levels.
For
more ideas about the role of insulin in muscle growth, watch this video - 6 Clinically
Proven Ways To Improve Insulin Sensitivity To Build Muscle & Lose Fat
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3
Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
Role of Insulin in Muscle Growth
