”California, how many of you adhere to a vegan diet? Have you found it difficult to maintain muscle mass? This week's article discusses how it is still possible to build muscle while following a vegan diet. Enjoy!
Reading time: 10 Minutes
- Learn about the differences between vegan proteins and proteins that come from animal products
- Discover what type of supplementation a vegan may consider when working out
- The vegan diet is growing in popularity in the U.S.
- Vegan sources of protein contain fewer essential amino acids and vitamin B-12 compared to animal-source of proteins. B-12 can be supplemented.
- The most important parts of gaining muscle mass are training and eating enough calories.
- On Dec. 30, 2018 more than 14,000 people formally promised (by signing up through this website) to not eat animal products in January. Participation in Veganuary has more than doubled every year since the campaign began in 2014.
- Last year, restaurant consulting group Baum + Whitman identified plant-based food as a major trend for 2018. “That’s still true” for 2019, the copywriter(s) note [PDF], adding that this year lab-grown meats “look like profound long-range game changers.” (The brief writer also describes cows as “prolific poopers,” so BRB going to hire them to write for Popular Science.)
- In 2017, Nestle—whose brands range from Hot Pockets to Coffeemate to Haagen-Dazs to Digiorno—also identified plant-based foods a trend the company, in the words of its Executive Vice President of Strategic Business Units, “believe[s] is here to stay and amplify.”
- 6 percent of U.S. consumers now claim to be vegan, up from 1 percent in 2014. That’s a 500 percent increase, or a difference of 1.6 million people.
- Ariana Grande is vegan.
But even without recent or replicated peer-reviews papers, we have proof enough that getting buff with plants is, in fact, possible. There are enough vegan bodybuilders and Olympic athletes to show us it can be done. But how? I asked four experts and compiled their knowledge below.
If you aren’t vegan, Zinchenko says, you can get away with eating 2.1 grams of protein per kilogram of body weight, because the amino acid profiles in animal products are slightly better for making muscle. Pojednic notes that amino acid composition is “one of the key distinctions” between a vegan and an omnivorous diet.
MWi would like to thank Amy Schellenbaum for writing this article and supporting our community with her expert insights. Follow this link to read the original article:
About the author:
Amy Schellenbaum oversees the 146-year-old Popular Science as it exists digitally. She has overhauled editorial strategy–slashing output from 25 stories a day to seven, in favor of more reporting and deeper analysis–as well as relaunched the site, established PopSci’s video program and forged alternative revenue streams. Year over year, she says, traffic from Google is up 100%.