Plant Based Protein For Muscle Gain


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Does Vegan Protein Work Better Than Whey For Muscle Gain

Which Is The Best Vegan Protein Powder For Gaining Muscle? | Nutritionist explains… | Myprotein

Although those studies we shared suggest that vegan protein powder can be just as effective as animal protein, there isn’t conclusive evidence that vegan protein is better for packing on muscle.

Both whey and vegan protein powders provide protein to help you refuel and repair muscle after a workout. When choosing between them, it’s mostly about personal preference, including dietary choices and allergies.

And no matter which protein powder you choose, don’t expect it to do more than its share of the work.

Protein shakes won’t be what make or break your results,” says Jones. “At the end of the day, it’s all going to come down to total protein and energy intake, as well as the timing of your protein intake.”

And there’s still more to the equation.

“Eating enough calories, especially from carbohydrates, is important to fuel your exercise and maintain a high intensity during workouts,” she adds.

But you might find vegan protein superior to animal protein if whey or casein tend to upset your stomach , and, of course, if you’re following a vegan diet.

Transparent Labs Mass Gainer

If youre looking to put on size, you need to eat. Unlike some of our other picks on here, Transparent Labs mass gainer has macros geared towards overall mass. With 760 calories per serving, this can be used as a meal replacement shake or a regular protein shake if youre really looking to up your gains. This formula has 53 grams of protein, 109 grams of carbs, and 12 grams of fat per serving, making it a hefty post-workout beverage.

If youre serious about your muscle gains, this formula may help synthesize muscle protein synthesis due to its high macronutrient profile. This mass gainer comes in two flavors Chocolate Glaze Donut and Sweet Vanilla, and costs $5.13 per serving. The price tag seems high, but its important to remember that this is often used as a meal replacement shake and that the macro content is extremely high compared to regular protein powders.

Why You Need Protein And How Much To Consume

Protein is a frequent topic on the blog because this macronutrient is absolutely vital to your health and ability to build and maintain lean mass. Protein plays an essential role in:

  • Building and repairing muscle tissue

  • Maintaining fluid balance

As you can see, inadequate protein intake can adversely affect your health in multiple ways. And you want to ensure that doesnt happen!

Recommended Reading: Best Non Whey Protein Powder

I Discovered Hundreds Of Other Vegan Bodybuilders And Athletes Who Are Living Proof That You Don’t Need Meat To Build Muscle

Whether you have heard or not, TODAY, “Plant-based Diet” has become the fastest growing diet. From celebrities, elite athletes, fitness coaches and even chefs – EVERYONE is eager to try it or adopt it.

And there’s a good reason for that! It’s because no other diet or eating plan provides so many benefits so fast.

Sadly there are still many avid gym-goers, bodybuilders and athletes will still want you to believe that you need animal protein to build muscle, strength and recover faster. These are common misconceptions of a plant-based vegan diet, and They couldn’t be further from the truth…

The Benefits Of Being A Vegan Bodybuilde

Follow The Daily Nutrition Routine. Only These Protein Can Make Your ...

A vegan diet eliminates all animal products. The fact that vegan athletes may struggle to gain muscle may appear to be a disadvantage, but there are numerous advantages to becoming vegan. One of the nutrients required for muscle growth is protein. Athletes can get enough protein from a vegan diet, which is contrary to popular belief. Many vegan bodybuilders, for example, require more protein than the average person. Vegan diets can be difficult to meet requirements for protein, but there are numerous options. Protein is found in a wide range of foods, including pulses, soy products, and vegan meat products. Vegan diets high in carbohydrates are ideal for meeting your caloric requirements while increasing muscle growth. Adult male vegans should consume around 63 grams of protein per day, while adult female vegans should consume around 52 grams. This diet, in addition to meeting these recommendations, is very simple to follow.

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In consideration of the services and/or products offered by Legion Athletics, Inc. including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:

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My Strength Skyrocketed As Well As My Energy Levels And Focus

I am now able to squat up to 180 kgs whereas during my meat eating days, I only managed to squat 100 kgs. I am now stronger in all other lifts too, bench press, deadlifts and pull-ups…

The benefits of eating a whole-food plant based diet dont stop there.

I recover so much faster during and after my workout which means I feel less soreness and now I can put 100% effort into all my workout sessions.

My skin is much clearer. I used to hate having to deal with acne but thanks to a plant-based diet that issue is now solved.

The benefits seem to be endless!

My initial problem was, I wasn’t getting the right amount of nutrients needed to maintain or increase muscle mass.

It made me wonder if there were also other people getting the same awesome results from a plant-based diet

So I decided to do a search online to see if I could find other vegans who may be getting the same or similar results as me. What I came across literally made me speechless

Recommended Reading: 1 Protein In Urine Means

Are Protein Bars Good For You

Protein bars are a popular snack food designed to be a convenient source of nutrition.

Many people enjoy them because theyre a quick way to add protein and other nutrients to a busy and active lifestyle.

Given the wide variety of protein bars on the market, its important to know that not all protein bars are created equal.

This article reviews whether protein bars are healthy, what benefits they may offer, and the best ways to incorporate them into your lifestyle.

Dymatize Super Mass Gainer

How To Gain MASS On A Vegan Diet

This super mass gainer offers 17 vitamins and minerals that support healthy muscle tissue and muscle recovery. Not to mention, it has a blend of fast and slow digesting proteins and 10.7 grams of BCAAS to help activate muscle protein synthesis.

And it will help you pack on some serious mass – the serving size is 2 ½ cups or 336g which has 1,280 calories and 52g of protein.

You can pick up the chocolate or vanilla flavors here.

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Now Sports Organic Pea Protein Powder

Best Pure Pea Protein Best for Baking

Made with literally just one ingredient, NOW Sports Nutrition, Organic Pea Protein Powder is made from organic Yellow pea protein isolate.

This plant-based powder offers 15 grams of a complete protein profile strictly from organic yellow peas, is low in carbs , low in calories , and contains no added sugars.

Catering to those who prefer simplicity, this protein powder is a USDA Certified Organic, Non-GMO, Vegan, Kosher, gluten-free, dairy-free, soy-free, sugar-free, and Informed Choice for Sport Certified.

This option is great for the individual looking for nothing other than nutritional value, making it one of the better plant-based protein powders.

If you choose the unflavored, its also great for protein-packed, low-carb baking.

Imagine In Just 28 Days From Now

  • Finally being able to get that lean, muscular and healthy body that you always wanted….so you can enjoy the glances of strangers on the beach.
  • Wearing T-shirts that hug your arms…so when the suns out you can get your GUNS out.
  • Having people ask you if you work out…so you finally feel like you’re getting noticed, having a super lean body is the ultimate desire for just about everyone, male or female.
  • Having a diet thats feeding your health and not you can stop living in fear that you might one day be taken early, leaving your loved ones behind to pick up the pieces.
  • Feeling more confident in social situations, whether you’re at the gym, at the office or bar…you will command respect so that everyone looks up to you.
  • Having more energy, clear skin, more vitality so that you bounce out of bed each morning and look younger that all of your friends.
  • Finally know how to solve your protein issues and build the ultimate physique – even if you are 70 years old!
  • Having friends and family constantly Giving You compliments on how awesome you look and how the hell your doing It…

Get started and enroll in “The PBB System” right now…

Also Check: Healthy Snack High In Protein

Data Extraction And Quality Assessment

The primary and secondary reviewers independently extracted details from the 18 selected articles onto an electronic form. The fields captured were the primary authors last name publication year country intervention period study population subjects gender, age, weight, height and body mass index intervention specifics description of usual diet dietary assessment method total protein consumed and inclusion of RET. Protein intake, if not reported, was estimated by dividing the mean total protein consumed with the corresponding mean body weight. Some articles only provided intake data which excluded protein supplementation. In such cases, end-of-intervention protein intake was estimated by adding the amount of supplemented protein to the final total protein consumed. The mean and standard deviation of the pre-intervention, post-intervention and change values of the outcome variables were extracted. Percent muscle mass, if not reported, was calculated by dividing muscle mass with the corresponding body weight at pre- and post-intervention, and change value was obtained by subtracting the final mean from the baseline mean. Relevant data provided by authors were added to the form, and where applicable, superseded existing values reported in or derived from the original articles.

Iff: It Give Us A Little Different Message About This Specific Population

Genius Vegan Protein Powder  Plant Based Lean Muscle Building Shake ...

The studys findings were welcomed by Barbara Peters, nutrition scientist, IFF, which supplied the soy protein isolate used in the study .

The great findings from the USP study helps us to better understand in the field of muscle research. Until recently, whey protein was believed to be the optimal choice of protein. This new research from the university proves that soy protein supports the muscle just as well when supplemented with a plant-based diet. With a vegan group showing the same muscle gains as whey protein, it does give us a little different message about this specific population, she said.

With the promising results from this new study, it may encourage greater use in other categories such as dietary supplements and performance nutrition products with better-for-you options, added Peters.

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Who Should Buy Transparent Labs Mass Gainer

  • Anyone who is very serious about putting on weight or size this formula has 53g of protein, 109g of carbs, and 12g of fat per serving, making it a good choice for growth.
  • People who want a meal replacement shake or an extra heavy protein shake that will leave them feeling satisfied.
  • Those who are working towards muscle gain will like the 53g of protein in this.

Is Plant Or Animal Protein Better For Building Muscle

Animal protein has historically been considered superior to plant protein in terms of building muscle mass because it has a higher protein content.

The most effective muscle building strategies are those that are well-known and widely used. How do we compare between plant and animal products? It is well understood that muscle mass has a positive impact on health. If you have more muscles, you will live a longer and more fulfilling life. Weve identified the most effective muscle-building programs available. In addition, we must be aware of which protein foods are best for our bodies. Animal protein has a greater effect on muscle gain than plant protein.

The amino acid leucine is missing from plant proteins, and methionine and lysine are also absent. When it comes to protein, it is especially important to consume high-quality food after training. The total protein intake as well as the timing of protein intake may be important factors. The most important macronutrient in optimizing health and function over time is protein. Animal protein supplements, when combined with training, can help you gain anabolic strength. If youre a plant-based dieter, youll get muscle-building benefits from eating eggs and dairy. Animal proteins can be more easily digested than plant proteins, despite popular belief.

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Other Factors To Consider

Although studies have not shown that pea protein is significantly better than whey protein for muscle building or weight loss, it may have other advantages for certain groups of people.

For example, pea protein powder is a suitable choice for people following a vegan diet, while whey protein powder is not.

Some people also consider pea protein to be more sustainable than whey protein since growing peas tends to have much less of an environmental impact than raising cattle.

However, pea protein powders are not as common as whey protein powders and may be harder to find at some stores.

Plus, some brands of organic pea protein powder may be more expensive than whey powders.

As with all nutritional supplements, pea and whey protein products can vary greatly between brands and types. Always look for high quality products that limit the number of additives.


For vegans, people with allergies, or those focused on choosing a more sustainable product, pea protein powder may be best. For people wanting an affordable and reliable option, whey protein might work better.

How Much Creatine Do Vegans Need For Muscle Growth

How To Build Lean Plant-Based Muscle (inc. 3 meals)

Let’s say Bulk Nutrients customer Laura wants to start on creatine immediately. Laura would need to:

  • Load up on creatine for 7 days, taking 25 grams per day
  • After 7 days, take just 5 grams of creatine per day
  • This will bolster Laura’s energy, and get her on track to potentially gaining more muscle in comparison to not taking it.

You might hear sometimes that loading creatine is critical. This isn’t true: 5 grams a day of creatine is perfectly adequate. Loading just allows you to saturate your muscles with creatine faster.

And we’ve made sure our Bulk Nutrients Creatine Monohydrate contains a healthy 3 grams per serve, to ensure you get enough when you need it! For more information check out the benefits of creatine for vegans.

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Eat Protein Throughout The Day Vs All At Once

While inclusion of high amounts of protein post-workout and at dinner is typical, in order to build muscle, it may be best to spread protein intake throughout the day. To be most accurate, the current recommendation is to consume .25-.3 grams per kg of your body weight 4-5 times per day.

Increase protein at breakfast by whipping up a tofu scramble and pairing with whole grain toast and fruit. For a quick option on a weekday morning, make your oats using soy milk rather than almond milk or water. Then topping with peanut butter and hemp seeds. Boost intake at snacks with nuts, like peanuts and pistachios, seeds, such as pumpkin and sunflower, and roasted beans.

Looking for plant-protein packed recipes? Check out this post complete with FIFTY delicious plant protein recipes to help you recover optimally from workouts and even aid in muscle growth!

The Challenge With Plant Based Protein Whole Foods

While I am always a fan of using a food first approach, it can be a challenge to meet this target if protein is coming solely from whole food sources.


Because most whole plant based protein foods either contain a lot of fats or carbohydrates, so in order to get over 20g of protein a serve, the overall energy content can increase quite quickly because of that.

For example take peanut butter, baked beans and tofu and the amounts required to achieve 20g of protein:

Plant protein in peanut butter

Every time I see someone recommending people eat peanut butter for protein it makes me wince.. because to achieve 20g of protein you need to eat over 500kcal of peanut butter!

This is because peanut butter has twice as much fat than it does protein, and at 9kcal per gram of fat the calories quickly add up.

Plant protein in baked beans

Beans are a great source of protein, but you do need to eat a LOT of them to reach 20g of protein. A whole cans worth when it comes to baked beans!

This is because the carbohydrate content can be 2-3x greater than the protein content, meaning that you rapidly bump up your carb intake in the process.

Plant protein in tofu

From a protein perspective, tofu is one of the best choices to add a good amount of plant protein to your diet without adding lots of extra fats or carbohydrates in the process.

To achieve 20g of protein from tofu you need to eat the whole 250g block per meal!

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