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Is it possible to effectively build muscle mass on a vegan diet?
Table of Contents
1. Whether vegans are able to provide adequate protein needed in the process of building muscle mass
R.W. For example a man weighing 80 kg should consume 128 g of protein, which can be achieved very easily on a vegan diet. It is prudent to determine the amount of macronutrients when planning a diet. Of course it is true that the appropriate amount of protein is necessary, but many trainers recommend consuming up to 3 g of this macromatter per kilogram of body weight, which is an excess. Morton and Ilo showed that protein consumption above 1.6 g per kilogram body weight does not increase muscle mass growth in comparison to a group of fish eaters of 1.6 kg of protein.2. Can a vegan diet provide a full bowl of amino acids?
If a person follows a properly balanced vegan diet consisting of a variety of plant foods, he is able to provide all the amino acids needed to build muscle mass. Similar dependencies apply to different types of legumes, nuts, seeds or cereals, so the right combination of products is essential to provide a full bowl of amino acid.3. A vegan diet and building muscle in the light of scientific research
The study involved young people who were physically active but did not exercise. The problem may be with the simple diet, especially if they were primarily using unprocessed foods, so that the muscles received a constant stimulus to increase muscle mass. Hevia-Larraín et al. 2021). For those who exercised more frequently, the need for protein may be greater. However, the problem may involve the diet of those who mainly used raw food.4. Popular myths about the vegan diet
Many plant products, such as tofu, fortified soybeans, maple syrup, Brazil nuts, beans or maple seeds, contain high amounts of calcium.5. A vegan diet leads to iron deficiency
It is worth noting that in plant products, iron is found in non-chemical form, which means that it is more difficult to digest than heme iron. It is therefore worth making sure that the product selection is adequate and that a variety of seeds, sprouts, large quantities of green vegetables or soybeans are included in the diet. Breast-Cirock et al. 2015). Because they exclude fish and meat from the diet, there is a risk of deficiency of this element. There are many publications indicating that the plant diet allows an adequate amount of iron to be supplied. To improve the bioavailability of iron, it is worth taking into account that the food in the stomach also contains the least nutrient-poor products (C.J. is one of the most common sources of nutrient deficiency).6. A vegan diet will not provide adequate full-fledged protein
Therefore, contrary to popular belief, vegan athletes are able to effectively build strength and muscle mass. A properly balanced plant-based diet that includes a variety of products provides the body with adequate protein and a pool of amino acids. This is perhaps the most popular vegan diet myth.
