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Building muscle requires more than just discipline and heavy weights; it also requires the right nutrition. For vegan strength athletes who completely avoid animal products, meeting their protein needs can be a particular challenge. High-quality proteins are a crucial factor for muscle growth.
In this article, we explore key strategies that can help you, as a vegan, effectively build muscle through proper nutrition.
Plant proteins differ significantly from animal proteins in terms of their digestibility and availability in the body. These differences can have important implications for strength athletes following a plant-based diet.
One of the main reasons plant proteins are more difficult to digest lies in their structure. Plant proteins are often embedded in cell walls composed of fibers. These fiber-rich structures make it harder for digestive enzymes to efficiently break down the protein molecules. Animal proteins, on the other hand, are found in a matrix that is more accessible to these enzymes, allowing for faster and more complete breakdown. There is therefore a difference in the speed at which plant and animal proteins are broken down by the body.
The amino acid profile of plant proteins also plays a role. Many plant protein sources do not contain all the essential amino acids in the optimal amounts needed by the body. Animal proteins, however, are generally complete, meaning they contain all essential amino acids in proportions that align well with human needs. The lack of certain essential amino acids in many plant proteins, such as lysine or methionine, can limit protein synthesis, negatively affecting muscle growth and repair.
Fortunately, there are three ways to address this problem and ensure that you, as a vegan, get enough amino acids to achieve muscle growth:
In communities where access to animal proteins has traditionally been limited, it has long been known that plant sources alone do not form a complete source of amino acids and therefore need to be combined.
The indigenous peoples of the Americas used an agricultural technique known as the "Three Sisters." Three main crops – corn, beans, and squash – are grown together. Not only do these plants grow well together, but together they also provide a complete spectrum of essential amino acids. Individually, these plant sources do not. Corn lacks sufficient lysine and tryptophan, essential amino acids necessary for a complete protein profile. Beans fill these gaps by offering a high level of lysine and tryptophan. Together, these three crops contain all the essential amino acids.
This principle of strategically combining different plant protein sources to achieve a complete amino acid profile is particularly relevant today, especially for vegetarians and vegans.
A study by Gorissen et al. in Amino Acids has shown that mixing different plant proteins can improve overall protein quality. The study found that combining wheat protein with pea protein resulted in a higher Protein Digestibility-Corrected Amino Acid Score (PDCAAS), indicating better digestibility and amino acid composition.
Research published in The American Journal of Clinical Nutrition shows that combining legumes (which are rich in lysine but low in methionine) with grains (which are rich in methionine but low in lysine) results in a complete amino acid profile. For example, combining beans with rice ensures that the combined meal contains sufficient amounts of all essential amino acids.
Other examples of good combinations of foods include rice (rich in methionine but low in lysine) and beans (rich in lysine but low in methionine), whole grain bread (contains sufficient methionine and cysteine but lacks lysine) and peanut butter (rich in lysine), and chia seeds (contain all essential amino acids, but are particularly high in lysine) and oats (a good source of methionine and cysteine).
If you use plant protein powders to promote muscle growth, our advice is to combine protein powders from different plant sources to create a more complete amino acid profile.
A study published in The American Journal of Clinical Nutrition investigated the combination of rice and pea proteins as a supplement. The study showed that this combination produces an amino acid profile comparable to whey protein, traditionally considered one of the highest quality animal proteins in terms of amino acid profile.
Another effective strategy to improve the digestion of plant proteins is to increase enzyme activity in the digestive tract. This can be achieved by using enzyme complexes or by eating fermented foods.
Supplements with enzyme complexes specifically designed to break down proteins, called digestive enzymes, can significantly improve protein digestion. Enzyme complexes help break down protein molecules into smaller peptides and amino acids, facilitating the absorption of essential amino acids in the intestines.
Which enzymes are most useful for this?
1. Proteases: These enzymes break down proteins into smaller peptides and amino acids, making them easier for the body to absorb.
2. Bromelain and papain: These enzymes, derived from pineapple and papaya, specifically aid in protein digestion.
3. Amylases: Although amylases primarily digest carbohydrates, they can also help with the digestion of plant proteins by breaking down the carbohydrate matrix in which these proteins are embedded.
Another method that can increase enzyme activity is the fermentation of plant-based food sources. Fermentation acts as a natural pre-digestion. For example, fermented soy products such as miso and tempeh already contain partially broken down proteins, making them easier for the body to absorb. Including these foods in your diet supports your digestion and makes the proteins more readily available for your muscles.
A third way to ensure sufficient high-quality proteins as a vegan is to consume hydrolyzed and/or plasma-treated proteins.
The bioavailability of these pre-treated plant proteins is significantly higher than that of untreated proteins. Pre-treated plant proteins can even have a bioavailability comparable to whey protein, traditionally considered the protein with the best amino acid profile.
Here you can read more about what protein hydrolysate and plasma proteins can do for you.
Vegans aiming for significant muscle growth face a considerable challenge. Plant protein sources have a lower bioavailability than animal protein sources. However, science provides solutions. By combining different plant protein sources with complementary amino acid profiles, using digestive enzymes, eating fermented foods, or consuming hydrolyzed and/or plasma-treated proteins, vegan strength athletes can get enough high-quality amino acids to allow their muscles to grow.
