Home Diet PLANT-BASED DIET FOR MUSCLE GROWTH – MYTHS BUSTED

PLANT-BASED DIET FOR MUSCLE GROWTH – MYTHS BUSTED

by Shrey Chopra

You come from the modern world where meat Is staple food. Every meal is centered around a meat source, be it chicken, pork, eggs. You have always believed that the secret to real muscles and vigor lay in the animal protein we consume. But there lies a whole new world of a vegetarian lifestyle. How could this be so? These people must have discovered the FOUNTAIN OF YOUTH!

If you’ve seen documentaries like Fork over knives and game-changers, science has backed up with some amazing facts to support the plant-based lifestyle. Argentina football legend, Lionel Messi takes a vegan diet, especially during football season. He feels that a plant-based diet helps in recovery and performance in the field. Indian cricketer Virat Kohli is now a vegan along with many other athletes. If we talk about the fitness industry, THE MASS MONSTER – KAI GREENE IS VEGAN NOW! Yes, you heard it right, The Arnold classic champ, Pro bodybuilder supports plant-based diet for muscle growth. You are probably thinking of moving to a vegetarian diet but first, let’s bustsome myths about it!

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MYTH 1

You can’t build muscles with plant-based protein!

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First of all, there is no such thing as animal or plant protein. Proteins are made up of amino acids, subdivided into essential and non-essential amino acids. Essential amino acids are responsible for the functioning of the body, but can’t be made by the body, and must be consumed with diet. The body produces non-essential amino acids. Out of 21, 9 of the amino acids are essential.

WHAT IS COMPLETE PROTEIN ?

A protein which is made up of all essential amino acid

Animal and soy protein is considered a complete protein. Soy protein is not recommended generally due to the high amount of estrogen in it. However, many vegetarians’ sources such as beans, nuts, and seeds are incomplete protein! But hey, this doesn’t mean they are useless. 

THE MAGIC! – Make complete protein easily

You simply need to combine complementary protein to get all the amino acids. Such as grains and legumes. The amino acid absent in grains will be provided by legumes and vice-versa! AS SIMPLE AS THAT. Guess adopting this practice can save the life of Animals!

Again, this doesn’t mean that each meal needs to be the perfect puzzle, your liver will then store the necessary amino acids. Instead, count yourself lucky that natives have decided to grow diverse crops. With a balanced and smart approach, one can consume enough protein from a plant-based diet for muscle growth.!

How much protein do you need?

Recommended protein intake by RDA is 0.8g/kg, regardless of intense training and muscle building goals. 

FOR LEAN MUSCLE BODY GOALS: 1g/1lb of bodyweight. For a 120 lbs person, around 120 gm of protein is recommended. 

BEST PLANT BASED SOURCES :  

FOOD (100g servings)Protein (grams)
Soy36
PUMPKIN SEEDS19
PEANUT BUTTER25
TOFU8
CHIA SEEDS17
EDAMAME11
QUINOA4.4
PEA PROTEIN POWDER75
SEITAN75
TEMPEH19
CHICKPEAS19
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So, do you really think that only ANIMAL PROTEIN CAN MAKE YOU JACKED?

MYTH 2

LOSS OF ENERGY IN WORKOUTS!

According to bro science, you will find it difficult to lift even 20 lbs dumbbell if you cut meat from your diet. You can see your leg drag through sand, as you attempt to trudge along! You will lose all gains! No strength and what not?

THE REAL FACT (SORRY GYM BRO’S)

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The energy requires to lift weights and perform intense sessions at the gym doesn’t come from PROTEIN at all! Energy comes from glycogen stored in your muscles, a form of branched carbohydrate. Carbohydrate is the powerhouse of the muscle, not Protein! Even Meat-eaters rely on carbs for energy. 

THE REALITY CHECK!

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Plant-based dieting will afford you with vitamins, minerals, and nutrients that are needed in a healthy diet. MEAT diet can’t give you enough fibre, which is an important part of the digestive process. Non-vegetarian sources are high in fats which leads to obesity and heart problems.

Want to know more about plant-based food? Advantages over Meat eaters? With some real science-backed evidence and real facts? Just comment your queries, or shoot me a mail-in contact section for a free session!

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