Simon Hill has completed a Bachelor of Physiotherapy, completed a Plant-Based Nutrition Certificate Course at Cornell University and is currently finishing his Masters in Nutrition at Deakin University. He is passionate about making nutritional information simple and accessible so that people can make informed decisions about the food they feed themselves and their family. You can find him at @plant_proof.
Historically, a vegan diet has earned itself a bad reputation in the fitness world. Mostly, people ponder: how could one possibly get enough protein and find strength on a diet that excludes meat, fish and eggs? However, overwhelming scientific research has proven there is little reason to be concerned. In fact, a well-balanced plant-based diet with an adequate calorie intake can provide more than enough protein for both casual gym goers and elite athletes—whilst also improving overall health and wellbeing. Professional athletes in the likes of Venus Williams, Lewis Hamilton and Novak Djokovic are walking examples of how a plant-based diet can suit any physical need.
Before we jump in, I want to get one thing straight: we can theoretically build muscle on any diet, and I am not here to tell you otherwise. After all, muscle grows when these two conditions are met: 1) we engage in resistance training that prompts our body to adapt to handling more load and 2) when we eat enough calories and protein to support muscle repair and growth.
The benefits of plant protein:
However, the point is that while any diet can make us look fit, the benefit of a plant-based diet is that beyond making us look fit, it can promote longevity and prevent long-term chronic disease. In fact, while animal protein may indeed contain a substantial amount of protein, it also contains a whole range of other things too, such as saturated fat, cholesterol, and sodium may increase one’s risk of developing cardiovascular disease for those who are otherwise at risk. On the contrary, not only are plant proteins to supply us with adequate protein, their benefits extend far past their protein content: plant foods are generally packed with dietary fibre, non-heme iron and unsaturated fats making them an all-around healthier choice. I don’t know about you, but it seems like a no brainer to me!
So, how much protein do we actually need for performance results and optimal health?
The Australian Government’s Nutrient Reference Values indicate that the Recommended Daily Intake (RDI) for an average person is 0.84 grams of protein per kg for men and 0.75 grams per kg for women. For example, a woman who weighs 65 kg should aim for 49g of protein each day. However, the latest protein science suggests that this number may be based on an outdated method that underestimates protein needs.
For those who are particularly active and regularly engage in resistance training, this figure goes up to 1.3-1.8 grams of protein per kg (if the individual is in calorie maintenance or surplus) and between 1.8-2.2 grams of protein per kg if in a calorie deficit as the extra protein may help maintain muscle mass during a weight loss phase. High protein intake is generally safe for healthy people without kidney problems.
What to eat for plant-based protein:
My favourite sources of protein are beans, tempeh, tofu, lentils and quinoa, but almonds, hemp seeds, peanuts, hummus and pulse pasta all provide plenty of protein per serving. It’s also worth noting that the majority of plant foods such as vegetables or fruits also contain some protein, which may not seem like much in itself, but over the course of a whole day they can definitely add up.
While it is preferable to source protein from food, for a convenient protein boost without many additional calories, plant-based protein powder like Protein Breakthrough can be a good idea especially for those who are particularly active. To ensure a complete amino acid profile, opt for a vegan protein powder that blends different varieties of plant protein such as pea, rice, and hemp—these typically offer the best Leucine concentrations, an amino acid known to significantly affect muscle protein synthesis. Not only have these been shown to be as effective as whey powder when it comes to muscle synthesis, but they are also generally much easier on the stomach. My advice would be to make sure the product is organic, as conventional protein powders can often be laced with synthetic fillers and heavy metals.
Don’t forget your digestion and micronutrients
More importantly, it’s not how many grams of protein you eat, but how much amino acid you absorb. Many women have suboptimal stomach acid and digestive enzymes to start with, so they don’t break down proteins well. This also shows up in symptoms like meat aversion, suboptimal digestion, and iron deficiency anemia as plant-based diets tend to be higher in copper and relatively lower in zinc, a mineral you need to make stomach acid. Plants tend to have more copper than zinc, and plant proteins are even harder to break down than animal proteins due to their complex structures. This is why vegan bodybuilder Wade T. Lightheart swears by the plant-based digestive enzymes MassZymes and HCL Breakthrough. Lightheart claims that MassZymes allowed him to naturally build substantial amounts of muscles and qualify for Mr. Universe on only 85 grams of plant-based protein every day, while his competitors all gobbled up over 200 grams of proteins every day.
Keep in mind that Lightheart did not become jacked just with the enzymes alone—he had to train hard, eat a tremendous amount of calories, and sacrifice a great deal for years, just like any bodybuilding competitor. After all, it was and still is more challenging for him to build and maintain muscles on a plant-based diet. He did need the protein powder, and finding a good, clean, plant-based protein powder was nearly impossible at the time, not to mention a decent-tasting one.
He emphasizes that going plant-based means you also need to take care of the details, like micronutrients and digestion, to make it sustainable for your health. Iron deficiency anemia is a big problem in menstruating women, especially because suboptimal stomach acid is so common. Unlike heme iron from animals, plant-based iron sources require stomach acid and vitamin C to absorb. Going vegan without paying attention to these details can really derail your health, says Lightheart.
The key takeaway:
The bottom line is that a well-balanced plant-based diet rich in legumes, nuts, grains, seeds and vegetables can easily supply the body with complete protein. If you’re active and trying to tone up, it’s wise to supplement with a clean and complete plant-based protein powder to ensure your body has enough. Most importantly, don’t forget to optimize your digestion to ensure you absorb those amino acids and micronutrients.
If you’re wondering if a plant-based diet is right for you or how to do it the right way, pick up the Ultimate Nutrition Bible. Coauthored by Wade T. Lightheart himself, it covers everything you know to implement this diet correctly, while achieving your health and physique goal, and keeping the results for life.
