Revealing Here the 5 Best Vegan Protein Powder

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Vegan protein powder is kind of a big deal these days.

 

Just waltz into Whole Foods, GNC, or your local supplement store and give the protein powder section a once over.

 

Some of you may be thinking about introducing vegan protein powder into your meal plan.

 

However, you may be concerned that the protein quality isn’t as high or that you can’t get enough protein.

 

It is true that the quality of single-sourced vegan protein powders isn’t as high as whey, casein, egg, etc. However, vegan protein powders with multiple protein sources – in the correct ratios – are arguably just as good.

 

Mixing Multiple Bioavailable Protein

 

You are what you eat, or better yet, you are what you digest.

 

Some plant foods like soy can stand alone because they’re a complete protein and can virtually go toe-to-toe* with meat.

 

*Based on essential amino acid profiles.

 

However, a mixture of plant-based proteins is always optimal because they can collectively “pack a nutritional punch.” They also better ensure the spectrum of amino acids needed for muscle growth.

 

Some powders only use one source (e.g. soy, rice, etc.) versus brands like Garden of Life® (13 different sprouts) that use several sources.

 

That said, it’s also important to consider the quality of protein, not just the volume. For instance, whey or soy protein are higher quality and offer more absorbable protein than hemp protein.

 

PDCAAS: Protein Rating System

 

The FDA (Food and Drug Administration) and the WHO (World Health Authority) both adopted a rating system for protein. It is called the Protein Digestibility Corrected Amino Acid Score, or PDCAAS.

 

This rating system provides a reliable way to understand the quality of protein. It’s based on the amino acid requirements of people and their respective digestibility.

 

The highest score possible is 1.0.  Whey and casein milk proteins, egg whites, and – drumroll, please – soy protein isolate achieve this status.

 

However, other complete protein sources don’t get high rankings on the PDCAAS scale.

 

Quinoa, for instance, has a relatively modest ranking. Proteins like this should be considered a good source when shopping vegan protein powders.

 

Please note that different sources of information on PDCAAS values may vary slightly on the numbers below. That said, this will give you a reasonable idea of what you’re working with.

The table shows the ratings of selected foods. Proteins with around 0.70 or higher are considered “high quality” with this rating system.

 

·         casein (milk protein)

·         soy protein isolate

·         egg white

·         whey (milk protein)

·         0.92 beef

·         0.91 soybeans

·         0.89 quinoa [5]

·         0.78 chickpeas

·         0.75 black beans

·         0.73 vegetables

·         0.70 legumes

·         0.69 pea

·         0.52 peanuts

·         0.46 hemp

 

*Please note that processing can alter these foods from their raw form.

 

Looking for the best vegan protein powder on the market?

 

I had to write this article after reading a few seemingly disconnected posts by media sources like Bodybuilding.com and Men’s Fitness who miss the mark* on the topic (in my humble opinion).

 

*It’s worth mentioning that the quality of content produced by both of these guys is usually excellent though.

 

Oddly enough, Peta.org seems to be dialed-in to the vegan protein powder scene better than most.

 

Let’s jump into the ratings! 

 

The first two products listed have the highest quality. In fact, I mix them both together in my protein shake to cover as much nutritional ground as possible in this recipe: “The Ultimate’ Vegan Protein Shake.”

 

Best New + Overall Vegan Protein Powder

 

(1)   KOS Organic Plant-Based Protein Powder Chocolate

 

Nutritional details: 20g protein, 5g carbs, 2g fat, 120 calories, 2g fiber, 2g sugar

 

Proteins:

 

·         Organic Pea

·         Organic Flax Seed

·         Organic Quinoa

·         Organic Pumpkin Seed

·         Organic Chia Seed

 

Summary: It’s USDA organic, 100% non-GMO, and soy-free. It mixes easy and is composed of healthy fibers and digestive enzymes that help your digestive system run efficiently.

Approximate cost per serving: $1.70 retail (as low as $1.32 online)

 

Best Tasting Vegan Protein Powder

 

(2)   PlantFusion – Organic Plant Protein – Vanilla Chai

 

Nutritional details: 20g protein, 7g carb, 2g fat, 120 calories, 1g fiber, 0g sugar

 

Proteins:

 

·         Organic Pea Protein

·         Organic Sprouted Amaranth

·         Organic Sprouted Quinoa

·         Organic Flax Seed

·         Organic Millet

·         Organic Lentil

·         Organic Flax

·         Organic Chia

 

Summary: It’s organic and soy-free. It also includes a healthy dose of fermented foods to supercharge your digestion with a full spectrum of natural food-based probiotics and enzymes. These help overall nutrient digestion and absorption. This protein powder tastes the best and has a silky-smooth texture.

 

Approximate cost per serving: $2.80 retail (as low as $1.90 online)

 

Best Price

 

(3)   Sunwarrior – Warrior Blend – Chocolate

 

Nutritional details: 17g protein, 3g carbs, 1g fat, 100 calories, 2g fiber, 0g sugar

 

Proteins:

 

·         Raw Organic Pea Protein

·         Raw Cranberry Protein

·         Raw Organic Hemp Seed Protein

 

Summary: It’s organic and soy-free. It’s less generous with protein sources, but it still has a complete amino acid profile. Not the best tasting vegan protein powder, but this version tasted much better than the Classic option.

 

Approximate cost per serving: $1.23 retail (as low as $1.05 online)

 

Strongest Brand

 

(4)   Vega – Sport Performance Protein – Chocolate

 

Nutritional details: 30g protein, 6g carbs, 3g fat, 160 calories, 2g fiber, 1g sugar

 

Proteins:

 

·         Pea Protein

·         Cocoa Powder

·         Pumpkin Seed Protein

·         Organic Sunflower Seed Protein

·         Alfalfa Protein

 

Summary: Contains no soy, some organic ingredients, and six grams of BCAAs.  It also has performance ingredients like tart cherry, turmeric, and probiotics. It tastes good and mixes easily. This is the most heavily advertised vegan protein powder on the market – this stuff is like Starbucks, you’ll see it everywhere.

 

Approximate cost per serving: $2.75 retail (as low as $2.20 online)

 

Best Simple Protein Powder

 

(5)   Yuve – Cocoa and Raw Chia Seeds

 

Nutritional details: 16g protein, 18g carbs, 2g fat, 155 calories, 4g fiber, 2g sugar

 

Proteins:

 

·         Pea Protein

·         Brown Rice Protein

 

Summary: This has a ton of plant-based nutrition in the form of energy-boosting foods: Chia Seeds, Maca Root Powder, Coconut Water Powder, Chlorella, Spinach Leaf, Spirulina Algae, Collards Kale Leaf, Alfalfa Sprout, Broccoli Plant. The chia seeds add a different texture that can be enjoyable for some. If you prefer a smoother mixture, this may not be for you.

 

Approximate cost per serving: $3.33

 

Creative Ways to Use Protein Powder

 

For vegetarian bodybuilders and athletes, finding the best vegan protein powder is important. They are a convenient way to help successfully dial in your macros by fulfilling your protein quota for the day. Simply mix some powder with water or a plant-based milk and hit the road.

 

Mix some protein powder in oatmeal for a quick power-breakfast. It’s also pretty easy to make homemade vegan protein bars and bites. Or you can add protein powder to cookies, brownies, pancakes, cookies, and other baked goods.

 

3 Truths About Vegan Protein Powder

 

1.  Vegan protein powder can meet the needs of everyday people, athletes, bikini competitors, and bodybuilders alike.

 

Each type of protein has a unique composition and digestibility value. This determines how effective they are in supporting protein synthesis (the process that builds muscle). It’s true that single-sourced, animal-based proteins have higher biologic values and protein efficiency ratios than single-sourced, plant-based proteins.

 

However, a mixture of plant-based proteins can supply the required variation of amino acids to support muscle growth. Some vegetarian foods like quinoa are even good by themselves because they’re a complete protein and can go toe-to-toe with meat any day of the week.

 

2. Vegan protein powder (in a shake) consumed throughout the day is a good idea, but it’s not a must. 

 

I have heard the topic of timing argued effectively on both ends. Common sense tells me that feeding my body nourishment throughout the day seems like a good idea. My body tells me it’s more energetic when I do this, as well.

 

Some of us don’t have the working conditions that allow food breaks every two hours, and to those folks, I say that it’s not the end of the world if you have to get all of your nutrition in three meals versus six.

 

3.  Vegan protein powder is more sustainable than animal-based protein powder.

 

Overwhelmingly, the scientific community agrees that plant-based diets are more sustainable and environmentally-friendly than those that include animal-based products. Vegetarianism is simply easier on the planet, and it’s hard to argue against this when looking at all the research.

 

How to Choose a Vegan Protein Powder?

 

1. Choose bioavailable (easily absorbed) plant-based proteins.

 

Examples:

 

·         Quinoa (soaked)

·         Beans (soaked)

·         Brown rice

·         Sprouted tofu

 

2. Choose multi-sourced, plant-based protein powders.

 

Some powders only use one source (e.g. soy, rice, etc.) versus brands like Garden of Life (13 different sprouts) that use several sources.

 

3. Consume about 20-40 grams of vegan protein powder in the morning/afternoon/evening or after a workout.

 

If you’re a vegetarian bodybuilder (any form of one), then odds are, you will need to supplement with plant-based protein powder to balance out your targeted macronutrient ratios. This is just the tool to do that!

 

Because most vegetarian whole foods that are used as protein sources (e.g. quinoa, beans, etc.) also have carbs, it can be easy to get too many carbs if whole foods are your only source of protein, especially if you’re a guy like me who weighs 220lb. Not to mention, if you’re trying to lose fat and lean out, you will need even fewer carbs.

 

Q: Is Soy Bad for You?

 

No, and it’s especially useful for a vegetarian or vegan bodybuilding diet.

 

I wanted to bring you the latest research on soy protein and compare it to whey protein, and then attempt to simplify the big controversy over soy as a good or bad source of protein for vegetarian bodybuilders.

 

First, I like to reiterate a point I make throughout this website: how much protein you need depends on a few variables, but your activity level is certainly one of the most important factors.

 

For those who don’t train, the recommendation for healthy adults is 0.36 g per pound of body mass. For example, a 200 lb. person would need approximately 72 grams a day to prevent protein deficiency.

 

This, however, isn’t optimal for us vegetarian bodybuilders and athletes who train hard and eat plants.

 

Our tribe needs to ramp things up to 0.9-1.0 g/lb. of body mass.

 

So the 200 lb. person would need approximately 180-200 g of protein per day.

 

*Important Note: If you are 200 lb. and want to build up to 210 lb., you will want to consume as much protein as a 210 lb. person to get there.

 

Chances are, you have heard that a high protein consumption is harmful to the kidneys; that is a flat-out myth. In healthy people, typical protein intakes don’t create a health risk. Even a relatively high protein intake (up 1.2 g/lb.) doesn’t seem to impair kidney and renal function in people with healthy kidneys.

 

In particular, plant proteins appear to be exceptionally safe.

 

 

Soy vs. Whey Protein

 

Whey comes out on top, but it doesn’t mean that soy is a poor choice.

 

In fact, I recommend using both soy protein and whey protein in your meal plan if you’re a vegetarian bodybuilder.

 

Soy protein and whey protein are both staple supplements that bodybuilders need to help increase total protein intake, especially as a lacto vegetarian.

 

The bottom line is, they both have their respective health benefits for building muscle and strength.

 

However, whey protein appears to come out on top. This is likely related to its fast absorption rate and amino acid profile.

 

What Is Whey?

 

Whey (milk plasma) is by definition, “the liquid remaining after milk has been curdled and strained.”

 

It is a by-product from cheese manufacturing and from the production of casein. No matter how you slice it, whey comes from animal milk.

 

It is not plant-based, and there is no such thing as a non-dairy version, even though you can find whey protein powders labelled as “lactose-free.”

 

It’s worth noting that whey is the second most allergenic milk protein next to casein, and it’s even possible to be allergic to whey but not casein. If you have a sensitivity to milk, your body may not react well to whey either.

 

What’s in a Soy Bean?

 

Concerning protein content, the soybean is roughly 40 percent protein. And the PDCAA score (a measure of protein quality) for soybeans is just below 1.0, with soy protein isolate at 1.0. As 1.0 is the highest score a protein can get, soy mostly holds its own with milk, beef, and egg proteins.

 

The ratio of omega-3 to omega-6 fat in soybeans is about 1:7, which is desirable especially compared to oils from peanuts, which are 1:100+.

 

When breaking down the specific amino acids, soy is rich in branched chain amino acids, lysine, and arginine. What this boils down to is that is soy protein has a full amino acid profile. However, due to the lower methionine and cysteine content, some experts consider soy mildly inferior to animal-based proteins.

 

Finally, soybeans contain a mix of slow-digesting carbohydrates. The fiber and starches promote the growth of healthy bacteria in the digestive system.

 

 

Today’s Soy Is Mutated

 

Soy was initially grown in North American to feed animals. It didn’t become a human food crop until the early 1900s. This is where the plot thickens – the soy crops grown today are a mutated version of the original.

 

By this, I mean 90 percent of the soybeans produced today are genetically modified; they are mostly designed to protect the crops against insects and chemicals that prevent weed growth.

Indeed, between 2000 and 2007, United States food manufacturers introduced over 2,700 new foods with soy as an ingredient. And most of the soy foods being sold in North American are heavily processed.

 

Concerned About Soy Phytoestrogens?

 

Bodybuilders and athletes have concerns regarding the phytoestrogens (estrogen-like nutrients) in soy and if it will negatively affect their hormones, body composition, and ability to make gains. I know I was certainly one of those who raised an eyebrow at the flood of media that hyped up this topic.

 

Like many things, there seems to be some truth to the hype, but it’s not what it has been made out to be. Here’s the real deal: Phytoestrogens are a group of natural estrogen receptor modulators found in various foods, with soy being at the forefront.

 

When soy protein isolates and concentrates are manufactured from soybeans, the phytoestrogens are diminished from the extraction process that involves the alcohol used. This is why I believe the powders worked well in the above studies.

 

The UK Committee on Toxicity (2003) noted that phytoestrogens bind weakly to the sex-hormone binding proteins and are unlikely to prevent estrogen or androgen binding (at normal blood levels).

 

It is worth pointing out that when it comes to our biochemistry, there’s no clear-cut explanation for determining how any particular food or chemical will function in the body.

 

Some people can die from eating peanuts. In other words, it boils down to the amount of soy consumed and genetics.

 

And on a somewhat related topic, there are no known adverse effects on the quality of sperm; your boys will swim just fine.

 

Soy Supplementation Is a Solid Choice

 

Soy does not appear to significantly affect testosterone levels in moderation (to be safe, 1-2 servings of soy food daily, and seems to be able to adversely affect testosterone levels when super-loaded.

 

I’ve read studies that demonstrate protein powders, whether soy or whey blend, in tandem with strength training, showed no significant differences regarding testosterone or body fat between the groups.

 

Soy protein appears to be as effective as other protein powders across the board when it comes to gains in the gym. In one study, the authors concluded that 12 weeks of soy protein supplementation (50 grams per day) was as effective as other protein types when it comes to boosting muscle mass during a strength training program.

 

Notice that I keep reiterating that these findings are attached to strength training because it is a crucial qualifier to these statements.

 

And what about the anti-nutrient claims? Phytic acid and trypsin inhibitors? No worries, they are deactivated by cooking or fermentation and therefore won’t inhibit protein and mineral absorption.

 

Whey vs. Soy Protein Summary

 

The take home message is this:

 

Don’t eat soy all day long; exceeding three servings per day on a regular basis can work against you. Whole soybeans, soy milks, tofu, tempeh, and miso are solid options.

 

Protein powder is an excellent choice, and a reasonable amount of unrefined soy intake is fine. And always consume protein before and after training to ensure optimal healing, recovery, and gains.

 

Remember, you really can’t go wrong with whole, unprocessed foods; where problems occur is with processed foods.

 

To get more ideas about vegan protein powder, watch this video - Best High Protein Powder | How to Make the Ultimate, Lean Protein Powder at Home?

 

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 – Vegan Protein Powder for Bodybuilding

 

Beta-Alanine for Bodybuilding - Beta-Alanine Side Effects and Benefits

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

What is beta-alanine?

 

Beta-alanine* is a modified version of the amino acid alanine.

 

Beta-alanine is the building block of carnosine, a molecule that helps to buffer acid in muscles, increasing physical performance in the 60-240 second range.

 

Carnosine appears to be an anti-oxidant and anti-aging compound.

 

Structurally, beta-alanine is a hybrid between the potent neurotransmitters L-glycine and GABA, which may explain why bodybuilders often claim to experience a caffeine-like boost from it.

 

According to Bodybuilding.com, beta-alanine is even gaining support within the scientific community for also being classified as a neurotransmitter.

 

*Please don’t confuse with L-Alanine.

 

How does it work?

 

When beta-alanine is ingested, it turns into the molecule carnosine, which acts as an acid buffer in the body. Carnosine is stored in cells, and released in response to drops in pH.

 

Increased stores of carnosine can protect against diet-induced drops in pH (which might occur from ketone production in ketosis, for example), as well as offer protection from exercise-induced lactic acid production.

 

I take beta-alanine with a serving of coffee as a highly effective pre-workout cocktail, and it’s one of the few sports supplements* I take. I use the NOW brand.

 

*Like most sports supplements, there have been only a few well-designed clinical studies on beta-alanine.

 

Beta-Alanine Benefits

 

·         Increases lean muscle mass.

·         Enhances muscular strength and output. I tend to crank out another 2-3 additional reps during my high-intensity sets.

·         Delays muscular fatigue (train harder, longer)

·         Improves cardiovascular exercise performance, like HITT or sprinting.

 

Who/what can benefit from beta-alanine?

 

·         Men and women.

·         Bodybuilders and powerlifters.

·         CrossFit athletes, MMA fighters, military personal, or any high-intensity training.

·         Runners, cyclists, football players, tennis players, or virtually any athletic sport.

·         Anyone who needs to breakthrough a training plateau.

 

Beta-Alanine Side Effects

 

Beta-alanine may cause a tingling* feeling called paresthesia.

 

This tingling is harmless. To some (who take higher doses), it is unpleasant, but personally, I like the sensation when it occurs.

 

Beta-Alanine Myths Debunked

 

Myth: Beta-alanine buffers lactic acid.

 

No, beta-alanine buffers H+*, not lactic acid. It is the H+ that are released from our energy systems, AS WELL as being released from lactic acid that causes muscular fatigue and performance problems. It is not lactic acid itself, or the leftover lactate ions as many incorrectly believe.

 

(*H⁺ = Proton

 

When the Hydrogen atom loses an electron all that is left is a proton. It becomes the positively charged hydrogen ion known as H⁺. This is the form of Hydrogen that produces the ATP enzyme that powers our cells and mitochondria.

 

The H⁺ hydrogen ion is the basis of the pH scale.)

 

Myth: If I don’t feel the tingling, beta-alanine must not be working.

 

The tingling sensation does not occur with all individuals, no matter how much they take. Also taking carbs with beta-alanine can play a role in blocking the sensations. However, research shows that taking carbohydrates with beta-alanine can increase gains faster.

 

Myth: Taking taurine* with beta-alanine will stop the beta-alanine from working.

 

I have read that since beta-alanine and taurine compete for uptake, and that it’s ideal to either not take them together or consume one of them consistently while dosing the other.

 

On the surface it may seem like a bad stack, however there are quite a few studies that show little to no difference in carnosine concentrations. In other words, taurine does not appear to inhibit beta-alanine from being absorbed on a significant level, otherwise carnosine levels would have been lower in the beta-alanine + taurine studies.

 

Muscle fibers play a role as well.

 

Another key point to mention is that carnosine is more concentrated in type II muscle fibers, while taurine is more concentrated in type I muscle fibers. This further decreases the potential for competitive uptake.

 

*Taurine is an amino acid important in the metabolism of fats. It’s also an antioxidant that’s important for blood glucose utilization, and neuromuscular, cognitive, and lung function.

 

To find out more about Beta-Alanine for Bodybuilding, watch this video - How to Use Beta Alanine For Muscle Gains - Benefits, When and What to Take | Tiger Fitness

 

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 – Beta-Alanine for Bodybuilding

 

VEGAN MACROS AND THE MEAT-PROTEIN MYTH DEBUNKED

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

It’s a myth that you can’t get your macros in a vegan bodybuilding diet.

 

If you eat enough of the right calories and protein, train hard, and get enough sleep, you will build muscle as a vegetarian or vegan. 

 

Plant-based nutrition clearly has long-term health benefits compared to consuming meat the way traditional bodybuilders do. Nevertheless, many bodybuilders hesitate in making this positive lifestyle switch because they have been misinformed, and old paradigms take a while to shift.

 

Therefore, I will address the following concerns/questions:

 

·         Can you build muscle from a whole food plant-based diet?

·         What foods should be consumed to gain muscle mass?

 

Can Muscle Be Gained via a Vegetarian Bodybuilding Diet?

 

Most definitely, yes. Consider these four different variations of vegetarianism:

 

·         Lacto-ovo Vegetarians (diary and eggs are permitted)

·         Lacto-vegetarians (dairy is permitted)

·         Ovo-vegetarians (eggs permitted)

·         Vegan (no animal products permitted)

 

These two are technically not vegetarian, but I still consider them part of the “family”:

 

·         Pescatarians (fish is permitted)

·         Flexitarians (some meat is permitted)

 

Each sub-group has its own unique challenges to build muscle mass. It is important for vegetarian bodybuilders to be aware of their respective challenges. The main points are to consume enough calories and protein and assess any deficiencies in order to build muscle successfully.

 

For instance, it’s easier to build more muscle mass from a lacto-ovo vegetarian bodybuilding meal plan than a vegan one. Egg protein offers substantial nutritional benefits (dairy, not so much). Vegan bodybuilders can still build muscular bodies without question, but they will have the hardest time building size.

 

Calories

 

Vegan diets in particular tend to be low in calories for obvious reasons (e.g. a salad vs. a 1/4 pounder with cheese). To build muscle mass with vegan macros, you have to pay special attention to calorie intake. That is, you need to consume more calories than you metabolically burn during and after exercise.

 

The macronutrients within your diet are the main energy providers, and the amount of energy required depends on your exercise regime, exercise efficiency, gender, genetics, and non-exercise habits.

 

McArdle (2010) reported that a cohort of male bodybuilders increased muscle mass and size and reduced % body fat on a diet of about 18-23 calories/per pound of body weight per day.

 

The higher end of the calorie intake was highlighted in highly trained athletes compared to novice bodybuilders; again, experimenting with your calorie intake to build muscle is highly recommended, along with consuming the right macro/calorie ratio.

 

A suggestion is to experiment with the amount of calories that you consume, as this will be a major factor in terms of muscle gain. Reduced calories = reduced muscle gain, and increased calories = increased % body fat.

 

It’s also very important to regularly assess your % body fat, as an increment could mean that you’re eating too many calories or the wrong types of macros.

 

Protein

 

Proteins are hugely important for any vegetarian bodybuilder and have the following functions within the body:

 

·         Supports growth and maintenance of body tissues

·         Synthesizes enzymes, hormones, and other peptides

·         Builds antibodies

·         Maintains fluid and electrolyte balance

·         Repairs exercise-associated muscle damage

·         Provides energy and glucose

 

A solid alternative to using whey protein are pea and soy protein. Soy proteins are a quick and dramatic method of boosting your overall protein content, and they are very convenient to use.

 

For those of us who aren’t vegan bodybuilders, egg protein is arguably the best option, as it is more predictable than whey protein in terms of ingredients. Some plant-based nutrition companies produce their own brand of mixed plant and grain proteins to build muscle.

 

An article from Men’s Health states:

 

“The protein in eggs has the highest biological value—a measure of how well it supports your body’s protein needs—of any food, including our beloved beef. Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits.”

 

Again, do your homework via some solid research, as this process will help you with your unique dietary needs whilst building muscle. Other options include pea and hemp proteins, which are also high in proteins and easy to digest and absorb.

 

A well-balanced, protein-rich diet is the key for building muscle mass, but caution should be applied if you are predominately getting your main source of macros from processed or junk foods, e.g. noodles, potato chips, and sugary sweets.

 

Such products are extremely counter-productive to muscle growth and in the long term, will cause major health implications and increase % body fat due to the high simple carb and fat content.

 

There is evidence to suggest that increased body fat hinders muscle growth via an increase in insulin resistance. Insulin controls the glucose levels within your body, which is highly anabolic and needed for muscle growth.

 

Conversely, if you are eating a lot of leafy salads, stir fries, fresh fruit, and vegetable-based meals, you might be falling short with the macronutrients required. To build muscle on a vegan bodybuilding diet, you must add healthy fats or proteins with every vegetable consumed during each meal.

 

Try to eat six small meals per day following these simple rules, and combine your carbs with beans, legumes, chick peas, tempeh, soya beans, quinoa, brown rice, and tofu to boost the protein content of the meal.

 

Also, think about adding beans and lentils, avocados, nuts, flax seeds, and walnuts as an excellent source of free fatty acids, and avoid vegetable oils and hydrogenated and hidden trans fats.

 

Natural peanut butter is also a brilliant source of essential free fatty acids and an excellent boost to your calorie intake, which again is the forward for packing on that desired muscle.

 

Essential free fatty acids help with fast muscle recovery from high-intensity exercise, help with hormone production, increase metabolism, and support a healthy cardiovascular, immune, and brain function.

 

Vegan Macros According to the Pros

 

Robert Cheeke (founder of Vegan Bodybuilding and Fitness) offers some great advice about macro-nutrient percentages:

 

“The exact percentages may change daily based on diet. They also vary per individual based on factors such as your food preferences, your rate of metabolism (your body’s ability to burn fat), and your specific athletic goals.

“Though it may not be common to consume a lot of food, eating every two to three hours, for athletes training up to hours a day, it becomes a higher focus and a bigger part of everyday life. It’s not extremely challenging either, it just takes some dedication, focus, planning and preparation.”

“I personally enjoy eating frequently throughout the day. My meals tend to be a bit smaller and I get to incorporate a lot of variety, flavors and themes because I am eating more frequently than just three or four meals a day.”

 

Deryn Macey (strength and conditioning coach) said she needed to switch to high-protein whole grains to dial-in her vegan macros:

 

“I have no problem with white rice but with my new goals, it doesn’t provide the right protein to carbohydrate ratio for me.

“Switching to grains like bulgur, barley, amaranth, quinoa, buckwheat and other higher protein grains will help me stay within my carbohydrate goals while still hitting 160 grams of protein.”

 

Shannon Clark (certified personal trainer) reminds us that salads alone won’t cut it:

“If you’re the type of vegetarian who gets full on things like brown rice, quinoa, potatoes, legumes, beans and lentils, nuts, seeds, nut butters, and avocados, you’ve given yourself a good chance to build some muscle.

“On the other hand, if you’re a vegetarian who feasts mostly on salad, stir-fry, fresh fruit, and other vegetable-based dishes, you’re likely falling short on your macro needs. For every vegetable you eat, pair it with a healthy fat and protein-packed side. This provides the balance of nutrition you need!”

 

Monitor More Than Vegan Macros

 

Macronutrient and vitamin deficiencies have to be monitored, not only for building muscle but also for general well-being. Add non-heme iron to your diet by including spinach, kale, and collard, which are dark leafy green vegetables.

 

Don’t be afraid to mix and match your food choices by adding dried peas, beans, lentils, artichokes, and dried fruit, which again are rich in iron. Iron supplementation and vitamin B12 is recommended, especially for females during the menstrual cycle (Powers, 2012).

 

Calcium is required for bone maintenance and plays a vital role in muscle contractions. In the short term, low calcium intake causes muscle cramps, and can hinder performance at the gym (Wilmore & Costill, 2012). Long-term neglect can cause a weak bone structure and osteoporosis.

 

It is common knowledge that dairy produce is high in calcium, so for the lacto-vegetarian, this is not an issue. However, vegans can consume sufficient calcium from spinach, green collard, kale, broccoli, and almonds.

 

If you are in doubt that your diet is lacking in calcium, there are plenty of calcium supplements to choose from to give it a boost!

 

Lack of zinc can hinder growth and development across the body, suppress your appetite, and reduce testosterone levels. A recommended 40mg of zinc per day boosts testosterone, which is the hormone required for muscle growth and development.

 

Pumpkin seeds, sesame seeds, almonds, and fortified oatmeal are high in zinc, so add these foods to your varied vegetarian diet.

 

For more ideas about vegan macros, watch this video - VEGAN BODYBUILDER & NUTRITIONIST'S SUPER HEALTHY DIET **MACROS REVIEWED**

 

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 – Vegan Macros for Bodybuilding