Can Plant-Based Protein Increase Muscle Mass?

Key Takeaways

• Plant-based proteins can effectively support muscle growth when consumed in adequate amounts.

• Combining different plant proteins can provide a complete amino acid profile, essential for muscle repair.

• Resistance training is important for muscle growth, regardless of dietary protein sources.

• Our Complete Plant-Based Protein is an affordable and quality choice that contains all essential amino acids.

Can Plant-Based Protein Increase Muscle Mass

Yes! Plant-based protein can pack a punch for muscle growth - just like animal-based protein - when paired with the right diet and resistance training. 

Here are the key findings:

Muscle Protein Synthesis (MPS)

Plant proteins can trigger MPS - the key process behind muscle repair and growth. While they might have slightly lower bioavailability or fewer amino acids than animal proteins, this doesn’t hold you back. 

By eating enough and mixing the right plant-based sources, you can fuel your muscles effectively!

Dietary Variety

Combining different plant-based protein sources - think lentils, quinoa, almonds, chia seeds, and oats - covers all your amino acid essentials. 

This variety gives your body everything it needs to build and repair muscles.

Protein Quantity

To match the muscle-building magic of animal protein, you might need a bit more plant-based protein. 

So, aim for about 1.6 grams of protein per kilogram of body weight daily.

Resistance Training

Protein alone isn’t enough - consistent resistance training is a must! 

Eating protein along with lifting weights, doing bodyweight exercises, or using resistance bands unlocks optimal muscle growth.

Research Support

Science backs it up! Studies reveal that those on high-protein vegan diets can build muscle and gain strength just as effectively as their animal-protein-consuming peers - provided they stick to a solid resistance training plan. 

Fun Fact: Mycoprotein (from fungi) is emerging as a muscle-building powerhouse, proving that nature’s got your back.

Challenges And Myths About Plant-Based Protein For Muscle Gain

Both - animal and plant-based protein - are helpful in increasing muscle mass.

Challenges of Plant-Based Protein for Muscle Gain

1. Protein Quality: Many plant proteins are incomplete, meaning they might lack one or more essential amino acids your muscles crave for repair and growth. Leucine - the MVP amino acid for MPS - is often lower in plant-based sources compared to animal proteins.

2. Bioavailability: Plant proteins have a slightly lower absorption rate due to antinutritional compounds like phytates and lectins. Thus, you might need a bit more plant protein to match the muscle-building power of animal protein.

3. Digestive Differences: Your body might absorb less protein from plants, meaning you’ll need to up your intake a little to hit those muscle goals. The key? Prioritize variety and eat enough to fuel your gains.

Myths About Plant-Based Protein

1. Plant Proteins Can’t Build Muscle: False! Research proves that high-protein plant diets can grow muscle just as effectively as animal protein diets - if paired with resistance training. Soy and mycoprotein are standout examples.

2. You Can’t Get Enough Protein on a Plant-Based Diet: Wrong again! With some planning and variety, it’s easy to meet or exceed your protein needs. Fill your plate with legumes, nuts, seeds, whole grains, and high-protein plants. Boom! Your muscles are covered.

3. All Plant Proteins Are the Same: Nope! Not all plant proteins are created equal. Some, like quinoa and soy, are complete proteins (packed with all essential amino acids). Others, like rice or beans, might need help from other sources to round out their amino acid profile.

Read More: Is Plant Protein as Good as Whey for Building Muscle?

Why Use LiveGood’s Complete Plant-Based Protein

Our product is gluten-free, dairy-free, keto-friendly, and non-GMO.

Looking to fuel your muscle gain with a top-quality protein supplement? 

Then our Complete Plant-Based Protein is the perfect choice for you! Here's why it’s a must for building muscle and supporting your fitness goals:

1. Packed with All the Right Aminos

Our protein is a unique combo of good and complete! It delivers all nine essential amino acids your body can’t make on its own. That means your muscles get everything they need for repair, recovery, and serious growth.

2. High Protein, Big Results

Each serving comes loaded with 20 grams of protein, giving your body the boost it needs to kickstart muscle protein synthesis after every workout.

3. Low Sugar, Low Calorie, High Impact

Trying to keep your macros in check? Our protein powder is low in sugar and calories, making it perfect for those aiming to build muscle while managing their weight. It fits seamlessly into any diet plan!

4. Versatile and Delicious

Be it blending up a post-workout smoothie or sneaking protein into your favorite recipes, our powder mixes easily. No weird textures, no overpowering flavors - just smooth, clean protein that works anywhere.

5. Non-GMO and 100% Vegan-Friendly

Made with non-GMO ingredients and free of animal products, it’s perfect for anyone prioritizing a plant-based, ethical, and health-conscious lifestyle.

Try Our Complete Plant-Based Protein Today

Frequently Asked Questions (FAQs)

What are the best sources of plant-based protein for muscle gain?

If you’re chasing muscle gains on a plant-based diet, these are the all-stars you need on your plate:

• Pea Protein: Packed with BCAAs, it’s a powerhouse for muscle synthesis.

• Quinoa: A complete protein that ticks all the essential amino acid boxes. Bonus: it’s delicious in salads or as a side!

• Lentils and Chickpeas: Contain a lot of protein and fiber. Perfect for muscle recovery and keeping you full.

• Tofu and Tempeh: These soy-based superfoods are versatile, tasty, and packed with protein. Grill them, stir-fry them, or toss them in a salad.

How much plant protein do I need?

For optimal muscle growth, aim for 1.6 grams of protein per kilogram of body weight daily. 

Pro Tip: Spread it out! Shoot for 20-30 grams per meal to keep those amino acid levels steady and your muscles happy.

How does digestion differ between plant and animal proteins?

Plant proteins digest more slowly than animal proteins, giving you a steady release of amino acids. This is great for endurance athletes or anyone needing sustained energy during long workouts.

Can I rely solely on whole food sources of plant protein?

Whole foods are a fantastic source of protein and nutrients. But let’s be real - hitting your daily protein goals and squeezing in post-workout nutrition can be tricky. 

That’s where high-quality plant-based protein powders like ours come in handy. They’re quick, convenient, and perfect for fueling muscle recovery after a tough workout.

What other nutrients are included in your protein than amino acids?

Our Complete Plant-Based Protein is fortified with 26 essential vitamins and minerals, including:

1. Vitamin B for energy production

2. Iron for muscle-building

3. Iodine for metabolism