Can Plant-Based Diets Support Muscle Growth? Here's What the Research Reveals

When you think of muscle-building foods, you might picture steak, chicken, or eggs. But what if I told you that lentils and chickpeas could be just as effective for muscle growth? This idea is not as far-fetched as it may seem.

Historically, animal products have been regarded as the gold standard for protein quality because they provide a complete range of essential amino acids. Plant foods, while still containing essential amino acids, often fall short in some areas, particularly lysine, methionine, threonine, and tryptophan. This difference has led many to consider animal proteins superior for muscle development.

However, recent research challenges this notion, suggesting that plant-based proteins can also support significant muscle growth. A notable study from the University of Helsinki, University of Alberta, American College of Lifestyle Medicine, and the University of New England adds weight to this argument.

What the Study Found

The study aimed to determine if a fully plant-based diet could provide the necessary nutrients for bodybuilders to build muscle effectively. To do this, researchers estimated the caloric, protein, and leucine needs of bodybuilders—specifically, over 4200 calories daily, divided into four meals, with 135 grams of protein and 8 grams of leucine.

Using dietary data from the Adventist Health Study-2, which tracked the eating habits of over 71,000 individuals, including 5,694 following a fully plant-based diet, researchers assessed whether these plant-based eaters could meet the protein and leucine needs of bodybuilders.

The results showed that, theoretically, a plant-based diet could provide sufficient protein and leucine for muscle growth if it met the required caloric intake:

• Protein: Bodybuilders need 1.6 grams per kilogram of body weight. Scaled to bodybuilder requirements, the plant-based diet provided 1.8 grams per kilogram and 151 grams per day.

• Leucine: Required at 2 grams per meal and 8 grams per day, the plant-based diet offered 2.75 grams per meal and 11 grams per day.

Plant-Based Diets: Key Insights and Practical Considerations

1. Theoretical Findings: The study’s conclusions are based on theoretical calculations rather than real-world application. The calorie and protein benchmarks used were higher than what most bodybuilders typically consume, making the findings somewhat speculative. Nonetheless, there is evidence from real-world plant-based bodybuilders and other studies that supports the potential for plant-based diets to meet muscle-building needs. To achieve these goals in practice, plant-based individuals often need to supplement with protein powders and carefully plan their diets to ensure they’re meeting their nutritional needs without excessive calorie intake.

   
   

2. Fibre Content: The scaled-up plant-based diet included a staggering 99 grams of fibre daily. While fibre is beneficial for digestion, such a high amount may be challenging for many to handle comfortably.

   
   

3. Seventh-Day Adventists’ Diet: The Seventh-Day Adventists, a group known for their plant-based diets and emphasis on health, demonstrate that it’s possible to consume sufficient protein and leucine for muscle growth. Their diet typically includes a variety of whole foods like fruits, vegetables, grains, and legumes, in contrast to the more processed vegan options available.

For those aiming to build muscle on a plant-based diet, recent research indicates that it’s entirely feasible with the right approach. By focusing on whole, nutrient-dense foods and incorporating strategic supplementation, you can effectively meet your protein and leucine needs. Planning and commitment are key to achieving your muscle-building goals while adhering to a plant-based lifestyle.

Want to achieve your muscle-building goals while sticking to a plant-based diet? Get expert guidance on nutrition and supplementation. Schedule a free consultation with a health coach to get started!

References:

Can plants build (lots of) muscle?. Precision Nutrition.

Nichele S, Phillips SM, Boaventura BCB. Plant-based food patterns to stimulate muscle protein synthesis and support muscle mass in humans: a narrative review. Appl Physiol Nutr Metab. 2022 Jul 1;47(7):700–10.

Goldman DM, Warbeck CB, Karlsen MC. Completely Plant-Based Diets That Meet Energy Requirements for Resistance Training Can Supply Enough Protein and Leucine to Maximize Hypertrophy and Strength in Male Bodybuilders: A Modeling Study. Nutrients [Internet]. 2024 Apr 10;16(8).

Messina M, Lynch H, Dickinson JM, Reed KE. No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise. Int J Sport Nutr Exerc Metab. 2018 Nov 1;28(6):674–85.

Hamilton-Reeves JM, Vazquez G, Duval SJ, Phipps WR, Kurzer MS, Messina MJ. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. Fertil Steril. 2010 Aug;94(3):997–1007.