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How Do Vegans Build Muscle? Best Foods and Supplements for Vegan Protein

READ MY FULL ARTICLE HERE: https://barbend.com/vegan-diet-athlet... Check out more from Marissa Meshulam, MS, RD here: https://mpmnutrition.com When it comes to nutrition, building muscle and performing as an athlete comes down to calories, macronutrients — that’s protein, fat, and carbs — and vitamins and minerals. There aren’t any that you can’t get on a vegan diet, but that doesn’t mean it won’t take work. There are three main concerns when you’re going plant-based: protein, iron, and Omega-3 fatty acids. (Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles in this video are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.) PROTEIN Dairy and eggs are great sources of quality protein, but a lot of vegan sources include: Firm tofu (~9 grams per 3oz serving) Tempeh (~16 grams per 3oz serving) Seitan (~24 grams per 1oz serving) Legumes (~18 grams per 1 cup serving) Quinoa (8 grams per 1 cup serving) Nut and seed butters (~8 grams per 2tbsp serving) Spelt and teff (10 grams per cooked cup) Hempseeds (10 grams per 1oz serving) Oats (6 grams per half cup serving) A common complaint is that vegan proteins are of lower quality than animal sources. Technically, this is true. A complete protein contains all nine essential amino acids in roughly equal amounts, and all animal proteins (including dairy and eggs) are “complete.” Many plant-based sources are as well (with soy and quinoa being popular examples) but most vegan proteins are incomplete. But there are a few things to remember here. • It’s not hard to make a complete protein by combining incomplete ones — rice and beans is a popular example, so is peanut butter and bread. • Most popular sources of plant protein, like legumes and oats, are still high in the branched chain amino acids that are most closely associated with muscle gain. • Research suggests it’s not that big a deal if you don’t get all the amino acids with every bite of food you consume. So long as you get them all throughout the day, it won’t make a huge difference. Supplement with branched chain amino acids if you’re really worried about muscle protein synthesis, but make sure they’re fermented — most BCAAs are made from animal hair and feathers, so they’re not vegan friendly. IRON Most of the sources of protein listed above are also good sources of iron, but vegan iron doesn’t absorb as well as iron from animal sources. What a lot of people don’t realize, though, is that if you consume Vitamin C with the iron, it significantly boosts the absorption. Eat fruits or veggies with all of your meals. SEE OUR FAVORITE MULTIVITAMIN PICKS HERE:    • The 7 Best Reviewed Men’s Multivitami...   OMEGA-3 FATTY ACIDS Omega-3s are linked to lower levels of inflammation and better immunity, but the best sources are fatty fish. Those are off the menu if you’re plant-based, and practically all the plant-based sources of Omega-3s — nuts and seeds, usually — are the Omega-3 called ALA. ALA doesn’t absorb as well as the kinds of Omega-3s you get from animals. Some research suggests that you lose up to 90% of ALA in digestion, so your options are to either take ten times as much ALA as you would fish oil, or you can take algae supplements — those are made from the types of Omega-3s that are found in fish. SEE OUR LIST OF THE BEST OMEGA-3 SUPPLEMENTS:    • 7 Best Omega-3 Supplements: Most Sust...   THE TAKEAWAY In conclusion, you can perform just as well without meat as you can with it, you just need to put in the work. But not every diet works for everybody, so chat with your doctor before making any drastic changes to your diet and exercise regimen.