Can Plants Build Muscle?

There's a huge debate out there, one I constantly read about and observe in order to hopefully be better educated about the subject.  We as humans are quite happy with choosing certain diet plans, sticking to one or another based on our needs, desires, and beliefs.  Probably the biggest, broadest categories of different eating styles are as follows:  Vegetarian, vegan, and a more common, omnivorous diet.  Everybody who chooses to live and eat a certain way has usually thought pretty hard about it, and if "done right" any of the above schemes of consumption can be extremely healthy and beneficial to the human body.

...But enough of all the silly "everybody wins" attitude.  For as long as I can remember every meathead I see at the gym has always wondered one thing:  Can you build muscle on a vegetarian/vegan diet, or should those pesky vegetables be avoided as muscle building tools?

Well, in all honesty, this question is probably one of the hardest to answer in the entire muscle-building world.  Let me first say this:  There have been successful bodybuilders, strength athletes, and all sorts of other world champion athletes that have followed any one of those three diets, so theoretically, you can have world class strength, endurance, and agility by eating just about anything.  If you do it right, that is.

We all know how to get protein from cows, pigs, birds and fish, so let's discuss plant protein for a minute.  That's right, plants have protein!  Some have a whole bunch!  Beans tend to be very rich in protein, like Garbanzo beans, red beans, black beans, etc.  However rarely will you see a vegetarian/vegan with too much muscle on their frame. Why is this?  Plants have potential to be pretty substantial protein sources, if you eat enough of them, so why is the vegan bodybuilder such a rare occurrence?

Because MOST PLANT PROTEINS ARE INCOMPLETE!!!  And what does that mean, exactly?  Well, it's a funny thing really.  An incomplete protein is one that's missing certain essential amino-acids required by the body to be fully metabolized.  All that protein you just consumed from those veggies won't be used for muscle repair until their incomplete components are completed via combination with OTHER incomplete proteins.  Depending on the plant that's consumed, you may get a certain mixture of proteins that when combined with the consumption of a different plant will finally match themselves together and become a complete, USABLE protein.  Here are a few examples of different plant combinations that will yield complete protein when combined sometime throughout the day (combining one food from every list will yield a complete protein):

List One (foods low in sulfur) Green beans Asparagus Broccoli Potatoes Lentils Soybeans

List Two (foods low in tryptophan) Barley Mushrooms Chard Green peas Garbanzo beans Brown rice

List Three (foods low in lysine) Almonds Pumpkin seeds Pecans Yams Brown rice Corn

On a side note, until recently it was thought that to complete the incompletes, one must consume the required parts within the same meal.  This has been disproved, and as long as the two parts are consumed within relative rapidity of each other the body can still complete and use the protein.


Some plant proteins are even complete right out of the box!  For example: soy protein.  It contains all essential amino acids, and has anti-carcinogenic effects on the body (a double win.)  Don't expect to bulk up on this stuff though, because while the jury's still out on the overall effect of large amounts of soy on the male gender, it's been rumored countless times that soy will increase the hormone estrogen, which is a female hormone and will hamper muscle building attempts.  Small amounts are completely healthy though, and I still have a little tofu in my salad every day.


So it's very possible to get a decent amount of protein from plant based sources, you just need to know your stuff, do some research, and be ready to restructure your meals.  And there have been many extremely successful people who have already done this.  I mean come on, just head over to veganbodybuilding.com and read a few of the success stories, clearly there are some smart cookies over there (egg free cookies too.)

But now on to the fun part.  MY OPINION!!!  And what do I say?  I believe that if you're like me, a guy who works out frequently and has decent knowledge regarding food, who ALSO has big muscle/strength goals in mind, skip out on trying to get a lot of protein from plant based sources.  In the end it's going to cause you a lot of trouble for not much gain.  Think about it:  Would you rather balance an entire day packed full of various incomplete proteins in a desperate attempt to consume more than 100 grams of protein, or eat a chicken breast, a can of tuna, and a protein shake, and be done with it?  All three of those are complete proteins, and will build muscle MUCH FASTER than any plant combo ever could.

Vegan Bodybuilders

NATURAL omnivorous Bodybuilders

Notice the difference in mass between natural omnivorous bodybuilders (Chad Shaw and Jim Wilet) and a couple of famous Vegan bodybuilders (Ed Bauer and Alexander Dargatz)

In fact, that's the case with most animal/dairy proteins.  THEY'RE COMPLETE.  No mixing and matching is necessary.  They can be readily consumed and absorbed in mass quantities.  And if you look around on the web, sure you'll find the occassional no-neck vegan posing in a ripped "most-muscular," but for every one of those guys I'd be willing to bet that there are thousands of meat eaters who are just as big, strong, and shredded.  That's the problem with vegetarian muscle building for the masses:  Unless you completely devote yourself to the craziest, most fanatical plant diet in existence, you're going to have a very hard time putting even fractions of the mass on that the the average omnivorous person can.

Am I saying to forget the plants?  HELL NO!  I eat so many veggies I might turn into a brocolli spear.  But I don't eat them for protein, I eat them for their complex carbs, fiber, and LOADS OF NUTRIENTS!  I let the meat and whey take over my needs for protein.  I'll aim for around 150-200 grams of protein per day, and I can't even imagine doing that with all plant based sources.  If I was vegetarian, I might be able to pull it off with a whole bunch of protein shakes.  If I was vegan, I'm not sure what I'd do.  I mean I've got a few ideas, but wow would it be an adventure.  Don't get me wrong, the vegans have got some great ideas and I love incorporating certain vegan recipes into my diet every now and then.  But for muscle building, it's not in the realm of what I need.  Again though, I'm sure I'll get shot for saying that, or called lazy, uneducated, or similar things.  But hey, it's still an opinion that I believe in, and a lot of people would agree with me.

So, here's the bottom line:  Is it possible to gain muscle off of vegetarian/vegan diets?  Yes, definitely.  Is it a feasible muscle gaining diet for the masses, one ready and waiting in the wings to replace our carnivorous and omnivorous habits?  NO.  I've said it before and I'll say it again.  If you want muscle, eat meat.  Don't rely on veggies, nuts, soy burgers and salad to do it for you.  Eat some chicken.  Eat some beef.  Chomp that turkey, and pack it on.

GOOD LUCK!!

References:  


http://www.nutribodyprotein.com/protein-types.php
http://www.sheknows.com/food-and-recipes/articles/802982/get-your-protein-with-meatless-combinations
http://www.savvyvegetarian.com/articles/get-enough-protein-veg-diet.php

Protein Bioavailability List

I mentioned the bioavailability of protein in my last article entitled "Cook Those Eggs."  It occurred to me, why not post a list regarding the bioavailibilty of common proteins you regularly encounter in everyday life?  It's interesting and useful diet information, that's for sure.

Protein Source BV Whey Protein Isolate Blends Whey Concentrate (Lactalbumin) Whole Egg Cow's Milk Egg White (Albumin) Fish Beef Chicken Casein (a protein from milk) Rice Soy Wheat Beans Peanuts 100-159 104 100 91 88 83 80 79 77 74 59 54 49 43

Just to explain the list slightly, those numbers represent the percentage of protein in each food that can be absorbed by the body.  The top two proteins (whey concentrate and whey isolate) are greater than 100% because they are hydrolized, or "pre-digested" to be absorbed by the body more efficiently than almost any other protein type.  There's a reason protein powder costs so much!

If you're looking for this information, I got it from an article whose Google source I will provide:

webpages.charter.net/edsouza/WLS/Proteinseminarpaper.doc

All Sorts of Milk

Let's talk about milk.  I know it was my favorite drink as a kid, and it's an extremely important liquid in anyone's diet.  Milk is rich with nutrients, protein, and all sorts of other goodies that will keep you healthy and happy for years to come.  But when you usually buy milk, you may notice how many different choices there are.  Some doesn't even come from the good ol' moo-cows either, which to some people doesn't make much sense.  Are these "alternative" milks better for you?  Or are they lacking certain ingredients that may cause them to leave your body starved of milk's otherwise great health benefits?  Let's figure it out.

1%, 2%, and Whole Milk:  These varieties of cow's milk have been around FOREVER.  And there's good reason, because they're some of the most beneficial meal accompaniments you could ever have.  Whole milk basically means the natural fats remain in the liquid, so it tastes much thicker and creamier.  There are 150 calories in whole milk, 120 in 2% milk, and 100 calories in 1%.  All three varieties have 8 grams of protein and quite a few nutrients.  As we all know, cow's milk is filled with calcium, Vitamin A, and Vitamin D.  It's also rich with Riboflavin and Phosphorus, and while not quite as significant as the amount of these vitamins, milk provides a good dose of almost every other vitamin across the board.  Milk really is a kid's best friend, and that's why so many doctors suggest feeding milk to growing children.  It will support muscle growth, bone strength, and load them up with the nutrients they need to develop.

But what about the fat?  There's a little bit of a debate about this one.  A lot of the fat in Whole milk is healthy fat, but there's plenty of saturated fat as well.  Now, saturated fat isn't inherently bad, but you want to limit your intake of it, therefore I don't suggest drinking a LOT of whole milk every day (I'd limit it to one 8oz glass.)  The good thing about this fat though is that your body can more readily absorb the nutrients in milk with all that fat present, because a lot of the vitamins and other nutrients are FAT SOLUBLE.  You'll absorb a lot more Vitamin A and D from whole milk than its fat diluted counterparts.  

Skim Milk:  This milk is my personal favorite, and it's what I drank every lunch and dinner growing up.  It's basically cow's milk with all the fat skimmed off.  It comes in around 80 calories a cup, and still has 8 grams of protein.  While you may be sacrificing the good fats, you're also eliminating the saturated fats, which in my personal opinion is a good trade off.  I personally drink milk for the protein, but those looking to pack on a little muscle with a few more calories should probably look into a higher fat variety like those discussed previously.

Fat free milk actually may contain slightly more nutrients than whole milk, just because the fat takes up so much space in the liquid itself.  When it's gone, there's more room for the good stuff.  Like I said before, the absorption may not be quite as prevalent as with whole milk, but because skim milk still has lactose in it, Calcium is still readily absorbed.  And it's been suggested that a good amount of calcium in your diet may actually cause your fat burning metabolism to increase.  That's a great incentive to get a little more milk in your diet today!

Soy Milk:  This was the first alternative milk I'd ever learned about.  It was always an interesting concept to me, milk that doesn't come from a cow?  Who would've thought.  But this milk has always been a great alternative to those who are lactose intolerant (they can't digest the sugars in dairy milk.)  How is Soy Milk made?  Well basically, Soy beans are pureed very thoroughly, then the solids (called Okara) are strained out.  The "milk" is then boiled for about ten minutes, and voila!  Soy milk.  

Soy milk has around 8 grams of protein, and a LOT of fiber compared to dairy milk.  It's also rich in Isoflavones, which are thought to help prevent cancer.  This sounds all fine and dandy, but as healthy as these Isoflavones are, they're one reason why I personally don't drink soy milk.  Isoflavones are very close in chemical composition to the hormone estrogen, which basically fights the male body's natural testosterone levels.  While this is by no means serious if soy milk is consumed in average quantities, it's still a factor that may cause a decrease in muscle growth, or actual muscle depletion.  As a lifter, this is NOT something I need, and if any of you are looking to build some muscle I don't suggest soy milk as a dairy alternative.  

Soy milk does have fat, a little more than 2% dairy milk actually, however without the bad cholesterol.  The fat in Soy milk is unsaturated, and therefore heart healthy.  All in all soy milk is a good alternative milk for those with lactose intolerance, though I do believe there are better choices.  

Rice Milk: I hadn't ever heard of rice milk until one of my workout partners from high school was talked into going on a week long "cleanse."  He wasn't allowed to consume gluten, and the cleanse said that rice milk was a great alternative to gluten rich dairy milk.  I went over to his house that weekend, and he let me try a little.  It wasn't bad, it had a real unique taste that I enjoyed.  Rice milk is made from boiled brown rice that's pureed, then strained of the remaining solids.  It tends to be pretty translucent, but also naturally sweet from the rice flavor.  It has much less protein than dairy milk and soy milk, at around only 1g per cup, but it also has more carbohydrates than dairy, making it a great energy source.

Rice Milk is often fortified with Vitamins found in dairy milk, such as vitamins A and D.  It's also naturally VERY low fat at only around 2g of unsaturated fat per serving.  Calories in a cup?  Around 120, so it's about the same as drinking 2% dairy milk.  It is vegan safe, and lactose intolerant safe, and therefore makes a great alternative milk to those who cannot drink dairy.  What's great about rice milk is that it also can be an alternative milk to those who are allergic to nuts.  Soy and Almond Milk are both not safe in this regard, which puts rice milk a step ahead.  If you're looking for a new taste, or a different alternative milk, I suggest giving rice milk a try.

Almond Milk:  This happens to be my favorite alternative milk out there.  It's got a naturally "nutty" flavor and is extremely low calorie if you get the unsweetened kind.  Unsweetened almond milk is about 40 calories a cup, sweetened is 60 calories per cup, and vanilla sweetened is around 90 calories a cup.  Almond milk is extremely rich in healthy, unsaturated fats and is probably one of the most heart healthy liquids you could drink.  It still doesn't have too much protein, at only a gram per serving, so I don't usually drink it as a muscle building tool.  I will however mix it with protein powder if I'm looking for a nice slow muscle feed, because the natural fats in almond milk will help to slow the absorbtion of otherwise fast absorbing whey protein.  It also adds a nice creamy flavor.  

Almond milk is loaded with the same vitamins as dairy milk including:

• Vitamin A
• Vitamin E
• Vitamin D
• B Vitamins
• Calcium
• Phosphorus
• Magnesium
• Manganese
• Potassium

The unsaturated fats in almond milk will also help these vitamins to readily absorb into your body for easy usage.  If you're looking to cut back on carbs, almond milk is a great choice, containing only 8 grams of carbohydrates per serving as opposed to 25 grams in rice milk.  It also has a little less sugar than rice milk, if the unsweetened kind is purchased.  All in all Almond milk is another great alternative to dairy milk, particularly because of all the nutrients it offers at such a low calorie density.  

So there you go....MILK, both traditional and non-traditional.  My opinion?  Try a few alternative milks, and switch it up every now and then.  Don't be afraid to try each and every one, they all taste fine, and each has their own unique set of nutritional benefits.  Fellow gym rats?  I suggest sticking with dairy.  Looking to drop a few pounds?  Try almond milk.  Want something sweet and unique?  Try rice or soy.  Every one has their place, see if you can give each one a try.

Keep chugging, wipe off that mustache, and as always, good luck!