For decades, conventional thinking linked muscle building to one thing: the use of animal protein. From whey protein shakes to chicken breast and protein-packed supplements, many have believed that using plant-based diets to build muscle is a non-starter if you are serious about strength training. But now this thinking is changing.
The fitness landscape is being reshaped. A steady rise in the usage of plant-based protein is starting to prove that building muscle and maintaining a plant-powered lifestyle can easily go hand in hand. In a country like India, where there is a large majority of vegetarians and, to some extent, vegans, a plant-based protein source can encourage many to start a fitness journey. In this blog, we hope to help seasoned athletes and those curious to explore alternate protein sources.
Why Protein Matters for Muscle Building
Before we explore the world of plant-based protein, we must revisit the fundamentals of protein’s effect on muscle building. Proteins are the workhorse of the human body, playing a crucial role in not just muscle development, but also muscle repair. As they are the building blocks of life, proteins are used for fighting disease or recovering from strenuous physical work.
During strength training, microscopic tears occur in the fibres of our muscles. When these tears get repaired and are fuelled properly, muscles are rebuilt stronger and thicker, leading to muscle growth. When we consume protein, it is broken down into amino acids in our bodies. These amino acids are involved in many processes in the body, including muscle repair, immune function, and energy production. Just like other body tissues, muscle proteins are regularly broken down and rebuilt.
How much protein is good for the body? The recommended daily allowance of protein per person is 0.8 gms of protein per kilogram of body weight. However, when one is engaged in any kind of intense physical training, this intake increases to 1.2 to 2 gms of protein per kilogram of body weight. This number can vary from person to person, as well as from men to women. It is always advisable to calculate how much protein one needs on a daily basis.
Also, proteins are extremely essential for daily bodily processes, so finding a source for them is important, especially if you are a vegetarian and do not consume animal protein, which is an easy source.
The Plant-Based Protein Powerhouse
So, are plant-based protein sources able to provide effective support for muscle building? The resounding answer is yes. While the popular belief is that plant-based proteins lack the ability to provide essential amino acids, recent studies have found that a well-planned plant-based diet can provide everything one needs for muscle building, even if they aren’t readily present in single sources like animal proteins.
The key lies in bringing variety and planning strategic combinations. Incorporating a diverse range of sources for plant-based proteins throughout the day can maximise its muscle-building potential by providing a complete profile of amino acids to the body.
Here are a few plant-based protein powerhouses to add to your diet:
1. Legumes: Many legumes, like beans, lentils, chickpeas, and green peas, are packed full of proteins and fibre, making them a complete source of protein. Some dishes to try on a regular basis to fully utilise the potential of legumes are lentil soup, chickpea curry, or bean burgers.
2. Soy products: Edamame, tempeh, and tofu are excellent sources of protein, providing complete servings of essential amino acids in one go. Try experimenting with dishes like tofu scramble, tempeh stir-fries, or snacks made with edamame.
3. Seeds and Nuts: These nutritional powerhouses are great sources of proteins, healthy fats, and fiber. Chia seeds sprinkled on oatmeal, a handful of almonds, and a scoop of peanut butter in your shakes can elevate the protein qualities of your food.
4. Grains: While they are not as protein dense as some of the other sources mentioned here, grains like quinoa, oats, and brown rice contribute tremendous value to the protein content of our diet. These can be used to create nutritious and delicious meal combinations with other plant-based protein sources.
FITFEAST: Your Personalised Plant-Powered Journey
While building a plant-based diet can require time and planning, it doesn’t have to be complicated. Within the FITPASS app is the FITFEAST section, which can help anyone navigate the world of plant-based proteins for optimal fitness and muscle building.
Here are the various features one can access through FITFEAST:
1. Connect directly with registered dieticians and nutritionists: FITFEAST provides real-time chatting with dieticians and nutritionists who can provide expert and personalised guidance towards creating a plant-based meal plan that can be tailored to your preferences and specific fitness needs and goals.
2. Schedule calls with experts: FITFEAST can go beyond the chat and help you connect directly to the nutritionist at your convenience so that you can clarify any doubts or learn more about plant-based protein plans.
3. Track and log meals: Through FITFEAST, you can also log your meals to keep an eye on the number of calories you consume each day.
Beyond the Plate: Building Muscle with FITPASS
While having the right nutrients in your meals is essential, building muscle also requires a strong foundation in strength training. FITPASS gives you access to a vast network of gyms, fitness centres, and wellness studios. This allows you to train with qualified trainers and instructors while utilising the latest equipment. This combination of expert guidance in training and nutrition empowers you to achieve your fitness goals, no matter what your dietary preferences are. So, embrace the protein power of plants, fuel your fitness aspirations, and watch your strength and confidence blossom!
FAQs
1. What is the best source of plant-based protein for muscle building?
· Some of the best sources of plant-based protein are quinoa (8 gms of protein per cup), hemp seeds (6.5 gms of protein per two tablespoons), whole rolled oats (11 gms of protein per cup), broccoli (approximately 4 gms of protein per cup), and lentils (18 gms of protein per cup).
2. How does plant-based protein compare to animal-based protein in terms of muscle recovery and growth?
· Animal-based protein is easily absorbed to provide amino acids for muscle building. However, with plant-based proteins, one needs to consume a combination of foods to get the right amount of protein, as they are not readily available in single sources like animal proteins.
3. Can a plant-based protein diet meet the needs of competitive bodybuilders and athletes?
· It is possible to meet these needs through a plant-based diet, but one needs to know what they are doing. A carefully planned diet can meet the needs of athletes.
