For optimal muscle growth, you should eat 1.6 grams of protein per kilogram of body weight daily. This recommendation applies to a regular, non-vegan diet. But what about if you are vegan and therefore only eat plant-based proteins?

THE DISADVANTAGES OF PLANT-BASED PROTEINS

Plant-based proteins have less favorable properties for muscle growth compared to animal proteins.

For example, plant-based proteins are difficult for the body to digest compared to meat. In addition, they often lack certain (essential) amino acids, because their amino acid profile is very different from that of our body. Amino acids are the building blocks of proteins. In particular, the amino acid leucine is less represented in a plant-based diet. That while leucine is the most important amino acid for muscle building.

OBTAIN COMPLETE AMINO ACID PROFILE

To get a complete amino acid profile, as a vegan you should use as many different protein sources as possible throughout the day, such as grains, seeds, nuts, chickpeas, lentils and black beans. And don’t forget seitan, a protein-rich vegan product with a meat-like fiber structure. Vegan protein powders, such as pea protein, are also a good option: they usually have a higher protein quality than an average vegan diet.

It is not necessary to use multiple protein sources during one meal (the old myth of protein complementing).

NEW RESEARCH

A new study (2023) indicates that the recommended daily allowance (RDA) of protein does not support protein balance in strict vegans. This finding suggests that vegans should consume additional protein to compensate for the lower protein quality of their diet.

According to coach Menno Henselmans, this finding is in line with those of other studies. The less good digestibility of plant-based proteins is to blame for this.

ADVICE

If you are vegan, eat a little more protein than the omnivore. Most coaches recommend eating 30% more protein than the RDA, for strength athletes 30% more than the standard recommendation of 1.6 g/kg/d. In addition, consume as many different protein sources as possible throughout the day.

If you are vegetarian, then also eat more proteins: +20%.

If you are vegan, a protein supplement can come in handy as an addition to your regular protein sources.