Written by Regin Smith

Plant based eating has become increasingly popular throughout the years, and as it gains popularity, it also poses a lot of questions. A lot of athletes may be asking themselves “Can I still gain muscle while eating plant based?” The answer is yes! Although it may take a little extra effort to reach your protein goals while eating plant based, it is still possible! 

What’s the difference between animal and plant based protein?

Protein can be found in both animal and plant foods. In animal foods, protein is found in chicken, beef, fish, and many other foods. On the other hand, in plants, protein is found in soy, peas, nuts, beans, etc. 

However, the main difference when it comes to animal and plant proteins is the quality. Proteins are made of amino acids that are used by your body to build and repair muscle tissue. The quality of proteins is determined by the amino acids it possesses. A complete protein has all 9 essential amino acids, and an incomplete protein does not. Essential amino acids are the amino acids you must obtain through your diet since your body does not have the ability to make them. A high quality protein typically contains higher amounts of these essential amino acids and help to stimulate muscle protein synthesis.1

Plant Proteins

Since plant proteins are generally not absorbed as efficiently as animal-based proteins and their essential amino acid content is lower, they are typically considered a low quality protein source.1 They are also often deficient in leucine, an essential amino acid that possesses the strongest anabolic properties, helping the body to synthesize protein for muscle growth. However, there are plant proteins that meet the leucine requirements of 5.9%, allowing them to provide sufficient essential amino acids for muscle protein synthesis. These include soy, brown rice, canola, pea, corn, and potato protein.1 

Although there is protein in plant based whole foods, there is typically not as much as there would be in animal based foods. When eating a plant based diet, you may need to be eating more of these foods in order to reach your protein goals. For example, in order to get 20g of protein, you would have to eat 70g of a steak or 240g of peas. However, athletes already get about 40% of their protein from plant sources.1

A common issue seen when transitioning from animal to plant protein sources is insufficient energy intake. Commonly, athletes transitioning to plant-based eating will consume less calories unintentionally due to the fact that the foods they are eating are more nutrient dense and less energy dense. Meaning they would have to eat more in order to sustain the amount of energy they were consuming before. This means that they are also reducing their daily protein intake.1 

Animal Protein

Animal proteins come from poultry, fish, dairy products, and beef.  They are typically considered to be high quality proteins due to the fact that they typically contain all the essential amino acids and are easily digestible.2 While some animal proteins are considered healthier than others, there is a wider selection to give your body the ratios of amino acids it needs. 

Some animal proteins, such as red meat, are linked to an increase in cardiovascular disease and diabetes.3 Poultry on the other hand has been linked to a reduced risk in diabetes and cardiovascular disease.4 However, this doesn’t mean that you should avoid red meat completely and only eat poultry. There are ways to incorporate both in a healthy way. You can work with a dietitian to learn about your needs and how you can still incorporate these things into your diet in a healthy way.

Combining Protein Sources

If you are looking to eat more plant based but don’t feel like you want to completely cut out meat, you can combine protein sources. Combining protein sources can help to achieve a higher protein content while also providing a more balanced amino acid profile for muscle protein synthesis.1 Consuming both animal and plant protein sources has been found to increase median value of lean muscle and strength outcomes.2 Therefore, eating a healthy diet consisting of both plant and animal proteins can help to ensure you are getting all of the nutrients and amino acids you need for muscle protein synthesis. 

Adding plant based protein to your diet

Substitute regular pasta for chickpea pasta to increase protein and fiber in your meal.

Having edamame as a snack during the day is a great source of protein. 

Adding nuts and seed or nut butter to yogurt or oatmeal is a great way to add some protein and dietary fats to your diet. 

Tofu is a great plant based protein that is also higher in carbohydrates. 

Chia seeds are a great addition to oatmeal or yogurt for healthy dietary fats and protein. 

References

1. J.C. van Loon L. PLANT VERSUS ANIMAL-BASED PROTEINS TO SUPPORT MUSCLE CONDITIONING. Published November 2021. Accessed June 17, 2024. https://www.gssiweb.org/en/sports-science-exchange/Article/plant-versus-animal-based-proteins-to-support-muscle-conditioning#articleTopic_3 
2. Lim MT, Pan BJ, Toh DWK, Sutanto CN, Kim JE. Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2021;13(2):661. Published 2021 Feb 18. doi:10.3390/nu13020661 
3. Shi W, Huang X, Schooling CM, Zhao JV. Red meat consumption, cardiovascular diseases, and diabetes: a systematic review and meta-analysis. Eur Heart J. 2023;44(28):2626-2635. doi:10.1093/eurheartj/ehad336 
4. Marangoni F, Corsello G, Cricelli C, et al. Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: an Italian consensus document. Food Nutr Res. 2015;59:27606. Published 2015 Jun 9. doi:10.3402/fnr.v59.27606