Evidence Based
Many people think building muscle as a vegan is an uphill battle, if not an unwinnable one.
Once you understand how much protein you need to build muscle, and how much is in animal foods and how little in plant foods, it’s natural to wonder if you can build any muscle to speak of following a vegan diet.
Well, you can, though it’s more difficult than it is for omnivores.
The truth is you absolutely can build muscle eating nothing but vegan protein sources—you just have to be more careful about what foods you eat.
Let’s kick off this discussion by looking at why it’s usually more difficult for vegans to build muscle than omnivores (and what to do about it!).
Oh and if you like this episode and want to get notified when a new one goes live, head on over to Spotify, iTunes, Stitcher, YouTube, Soundcloud, or Google Podcasts and subscribe.
Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!
Timestamps:
3:54 – Why should I care about my protein intake while I’m cutting?
7:58 – How much protein should I be eating when I’m cutting?
9:07 – How does protein powder fit in?
22:29 – How much protein powder is too much?
24:11 – What is the best protein powder for weight loss?
Mentioned on The Show:
What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ Scientific References
- Karkos, P. D., Leong, S. C., Karkos, C. D., Sivaji, N., & Assimakopoulos, D. A. (2011). Spirulina in clinical practice: Evidence-based human applications. In Evidence-based Complementary and Alternative Medicine (Vol. 2011). Hindawi Limited. https://doi.org/10.1093/ecam/nen058
- Bohn, L., Meyer, A. S., & Rasmussen, S. K. (2008). Phytate: Impact on environment and human nutrition. A challenge for molecular breeding. In Journal of Zhejiang University: Science B (Vol. 9, Issue 3, pp. 165–191). Zhejiang University Press. https://doi.org/10.1631/jzus.B0710640
- Musa-Veloso, K., Paulionis, L., Poon, T., & Lee, H. Y. (2016). The effects of almond consumption on fasting blood lipid levels: A systematic review and meta-analysis of randomised controlled trials. Journal of Nutritional Science, 5, 1–15. https://doi.org/10.1017/jns.2016.19
- Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M., Kalman, D. S., Dudeck, J. E., & Jäger, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12(1). https://doi.org/10.1186/1475-2891-12-86
- Babault, N., Christos Païzis, Deley, G., Laetitia Guérin-Deremaux, Marie-Hélène Saniez, Lefranc-Millot, C., & Allaert, F. A. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training: A double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition, 12(1), 3. https://doi.org/10.1186/s12970-014-0064-5
- H. Hoogenkamp, & J.P.D. Wanasundara. (n.d.). Rice Protein – an overview | ScienceDirect Topics. Retrieved January 20, 2021, from https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/rice-protein
- Mariotti, F., Pueyo, M. E., Tomé, D., Bérot, S., Benamouzig, R., & Mahé, S. (2001). The influence of the albumin fraction on the bioavailability and postprandial utilization of pea protein given selectively to humans. Journal of Nutrition, 131(6), 1706–1713. https://doi.org/10.1093/jn/131.6.1706
- Whitehead, A., Beck, E. J., Tosh, S., & Wolever, T. M. S. (2014). Cholesterol-lowering effects of oat β-glucan: A meta-analysis of randomized controlled trials1. American Journal of Clinical Nutrition, 100(6), 1413–1421. https://doi.org/10.3945/ajcn.114.086108
- Kimball, S. R., & Jefferson, L. S. (2006). Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. Journal of Nutrition, 136(1). https://doi.org/10.1093/jn/136.1.227s
- van Vliet, S., Burd, N. A., & van Loon, L. J. C. (2015). The skeletal muscle anabolic response to plant- versus animal-based protein consumption. In Journal of Nutrition (Vol. 145, Issue 9, pp. 1981–1991). American Society for Nutrition. https://doi.org/10.3945/jn.114.204305
- Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). The role of the anabolic properties of plant-versus animal-based protein sources in supporting muscle mass maintenance: a critical review. In Nutrients (Vol. 11, Issue 8). MDPI AG. https://doi.org/10.3390/nu11081825
- Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. In Journal of the International Society of Sports Nutrition (Vol. 11, Issue 1, pp. 1–20). BioMed Central Ltd. https://doi.org/10.1186/1550-2783-11-20
- Phillips, S. M., & van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(SUPPL. 1). https://doi.org/10.1080/02640414.2011.619204
- Mettler, S., Mitchell, N., & Tipton, K. D. (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. Medicine and Science in Sports and Exercise, 42(2), 326–337. https://doi.org/10.1249/MSS.0b013e3181b2ef8e
If you enjoyed this podcast, get weekly updates. It’s free.
Sending…
Great! You’re subscribed.
100% Privacy. We don’t rent or share our email lists.
You May Also Like
Our Most Popular Evidence-Based Articles
Our 100% “It’s-On-Us” Money-Back Guarantee
No matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:
If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!
Okay, we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters.
So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money.
That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.
And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:
If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.
That means you can say “yes” now and decide later. You really have nothing to lose.
Clinically Effective Doses
Great ingredients aren’t enough to make a great product—you also need correct doses.
That’s why we use the exact doses of every ingredient that have safely produced the desired benefits in peer-reviewed studies.
Made in USA
Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.
And if you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.
Lab Tested
Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?
Not ours.
Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Science-Backed Ingredients & Doses
Unlike some supplement companies, we don’t sell dubious white labeled or off-the-shelf formulations.
Instead, our custom and unique formulations are the result of extensive reviews of the scientific literature to discover the most effective ingredients for each.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.
Your order will be shipped out right away* and your payments will be split up
over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
Waiver and Release of Liability
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
OUT OF STOCK
Security Check
Please click the checkbox below. We apologize for the inconvenience.
Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
