Best Protein To Build Muscle - 10 Plant Based Superstars!

In the fitness industry there are always many questions about protein, like which is the best protein to build muscle? And what are the cleanest proteins? Gaining an understanding of the amino acid profiles of different protein sources is crucial if you want to make the most out of your training.

In this post I’m going to break it down for you a bit more and speak about my personal experiences of ONLY eating plant proteins and consuming a plant based diet for the last 18 months

 

What I do for fitness

woman doing shoulder press

In my fitness regime I do a regular mix of running, power walking, weights, and swimming, and turning to a plant based diet my normal diet was already what I considered healthy – well at the time anyway. Lots of fruits, vegetables, lean meats, and dairy, plus a shed load of supplements, which were all working OK for me, but literally just OK, nothing more.

Sometimes just OK isn’t enough; I wanted not to catch the bugs and colds I caught every year without fail; and most of all I wanted my insomnia to improve. But as much as I was working out and trying harder and harder with both diet and exercise, things just weren’t moving to that extra level that I wanted. Bear in mind this is just my body I’m talking about of course, yours may be different and you may experience things differently.

I think I was getting to a stalemate with my routine, and so I decided I needed to shake things up a bit. I have studied in depth plant based nutrition, and some of these studies were from athletes themselves who had found that they were experiencing their best ever endurance and faster times with the plant based diet. 

 

Meet the iron man champion:-

swimming pool

One of the athletes I studied that stands out the most to me was Brendan Brazier, a Canadian Iron Man champion who is basically a raw vegan AND one of the fittest men on the planet. Seriously, just click on the link and take a look at this guy for yourself if you don’t believe me. He’s super strong and toned, and he built THAT body on just plants!

Reading this incredible guys autobiography blew my mind as the facts about what the plant based diet can really do for you were coming straight from this champion horses mouth, and who the can argue with that? Definitely not people who think you can only get enough protein by eating meat! The proof was in the pudding with this one, and this information, along with my own feeling that I needed to take things a step further for my health, was the catalyst for me to start my own plant based journey.

I’m not going to pull any punches, it was hard at first and I fell off the wagon 3 times before something just ‘clicked’ into place, but after that I just knew it was forever and I haven’t ever looked back since. I didn’t go completely raw like Brendan as I am just not ready for that extreme way of eating yet; however I did make the vow to go fully plant based to see how my body reacted.

 

Learning as you go:

The first few months were a bit turbulent as I learnt what my body needed, how to obtain enough protein, plus an understanding what the best sources were in terms of amino acids and bio availability. But now I have it down to a fine art and the results have been astounding.

dark chocolate squares

I also need to point out that I am on a healthy plant based diet that contains barely any processed or junk foods, and minimal refined carbohydrates. (OK, so of course I do still treat myself to a piece of cake or some dark chocolate now and then, but it’s all about balance).

I make the point of saying I only eat healthy plant based foods because it is still easily possible to be plant based or vegan, and still be very unhealthy due to eating too much junk food. There’s a bit of a misconception that vegans just eat fruit and vegetables, but there are in fact lots of high sugar and bad fats in many vegan convenience foods; therefore if you want the results you are looking for on a plant based diet then it needs to be done properly.

 

THE THINGS I HAVE NOTICED SINCE GOING PLANT BASED:-

1. MORE ENERGY

This had to be first on the list simply because it’s such a major feature in my life now. I seem to have relentless energy and don’t really ever feel tired (even after a hard workout), which I know is down to my highly alkaline anti inflammatory diet.

 

The thing about inflammation:

chronic inflammation

Chronic inflammation is now thought to be the root cause of many modern day diseases. It wreaks havoc in the body and most of us are suffering from it due to highly acidic diets (i.e. diets filled with junk foods, refined sugars, and animal products – especially dairy), some of these animal products are worse than others, but most are highly inflammatory.

Some people may rebuke this claim, but all I can say is I unequivocally know that ALL the benefits I had on this list are due to less inflammation in my body. And I never ate junk foods before, so it must have been the animal products that were keeping me feeling under par. There really is no other explanation and I’ve spent over a year of my life testing this for myself.

 

2. LESS MUSCLE SORENESS AFTER EXERCISE

knee injury

I really don’t ache so much after a hard workout like I used to. And if I do it is nowhere near as much as before and my recovery is much quicker. Again I believe this must be down to less inflammation in my body (I can find no other explanation), and consuming adequate amounts of plant protein to rebuild muscles.

 

3. BETTER DETOXIFICATION

Eating less inflammation causing foods has allowed my body to detoxify itself more efficiently – that and my amazing green super food powder that I take every day. Together with an anti inflammatory plant based diet they have worked in harmony together to boost my skin, hair, nails, and EVEN my vision to new levels. Yes, I can honestly ‘see’ better!

 

4. BETTER SLEEP

woman sleeping

I think this is due to my body being able to detoxify itself more efficiently due again to having less inflammation to deal with, along with a low GI diet (most important) which is keeping my blood sugar stable. I now sleep more deeply than I ever did before, which is obviously good in terms of muscle repair after exercise, not to mention super high energy levels and the many other good effects having adequate sleep brings.

 

5. BRAIN POWER

Yep you guessed it, better brain power is another side effect that is yet again down to lower inflammation and better detoxification of pollution and heavy metals from our environment – all of which affect the brain. I have seen all these benefits in myself since going plant based, plus better memory capacity because my body is just ‘cleaner’ which allows me to think much more clearly.

 

6. HORMONAL BALANCE

No more PMS for me either, which I can clearly see now was because before I went plant based I was loading my body up with animal hormones. I’m no medical genius, but it makes sense that we shouldn’t have another animals hormones in our body throwing our own hormonal system out of whack. Just saying!

 

7. ANTI AGING

blood sugar measuring equipment

A low GI plant based diet will slow down the aging process on many different levels, the most prominent being blood sugar control. When we have stable blood sugar we aren’t having constant insulin spikes and troughs – all of which accelerate the aging process and boost your chances of getting diseases such as type 2 diabetes, heart disease, metabolic syndrome, alzheimer’s, and many cancers.

Another reason is because the plant based diet by its very essence means you will in fact be eating a lot more PLANTS! As in fruits, vegetables, and legumes – all of which are bursting with nutrients and antioxidants (which are free radical scavengers). Too many free radicals in the body from junk food, smoking, alcohol, trans fats, and environmental pollutants, accelerate the aging process.

You can see by my wonderful list of plant based diet side effects as to why I’m now a lifelong convert. Why would I ever want to go back to feeling rubbish when every day feels better and better now that my body is regenerating instead of degenerating?

 

Next up: Let’s talk protein

Best Protein To Build Muscle -10 Plant Based Superstars

plate of healthy foodsThere are more plant based and vegan friendly proteins than you can probably imagine, but you may need to mix them up a bit for a ‘complete’ amino acid profile. New research suggests that you don’t actually need to have the complete profile in one hit. You can actually spread it out across the day, which is much easier and allows for a more natural way of eating; plus it means you don’t have to worry too much that you are packing everything into one meal.

Having said that, it is actually a good idea to get a complete protein profile with as many meals as possible for the simple fact that this will make them lower GI meals. This way of eating will keep you fuller for longer AND will serve to help the fat burning process (due to the fact you will be eating less food overall because you won’t feel the need to snack so much).

 

What is a complete protein profile?

To have a ‘complete’ protein profile means a food or meal has to contain all 9 essential amino acids. On a plant based diet it means you will need to mix legumes such as lentils, beans, soy beans, and peas, with grains such as wheat, rice, corn, amaranth, millet, and pearl barley.

 

The Wonders of Quinoa – A Perfect Food!

raw white quinoa

QUINOA is the only known truly ‘complete‘ plant protein, and should become your best friend on a plant based diet. It also contains omega 3’s, and impressive amounts of calcium and iron as an added bonus, so be sure to add this super seed into your diet as much as you can. You can use it very easily in place of rice, potatoes, or any other carb you would normally have with a meal. 

 

There are lots of plant foods high in protein:-

There are some plants that are much more impressive in amino acids (the building blocks of protein) than others (see below), and should be added to your diet every day. The rest will just come to you naturally in your food, especially when you are eating a whole food, low GI diet.

There are two lists: one for the best whole food proteins, and one for the best plant based protein powders. If you are in a training program and eating a plant based diet then you will more than likely need to incorporate some of these protein powders to be doubly sure you’re getting all that you need.

tomato and pesto pasta bows

Not everything on this list are necessarily the highest protein plant products per 100 grams, but they will work out to be the highest considering they are going to be the main components that will add bulk to your meals. Plus you will be eating a lot more of them by weight.

For instance, almonds and pistachio nuts are higher in protein than chickpeas per 100 grams, but you wouldn’t really eat that amount of nuts in one sitting because of too much fat and calories etc. However, you could easily eat 100 grams or more of chickpeas as the main component to a meal and get in MORE protein than the nuts. Make sense?

 

THE TOP 10 PLANT BASED PROTEIN’S

Here are some of the best plant proteins that you should add as the bulk ingredient to your meal and their amounts of protein per 100 Grams

1. SOY BEANS 36.0g

2. LENTILS 24.6g

3. KIDNEY BEANS 24.4g

4. PEANUTS 24.4g (and peanut butter)

5. GREEN PEAS 23.8g

6. BLACK BEANS 21.6g

7. CHICKPEAS (hummus) 20.0g

8. TEMPEH 20.3

9. QUINOA 14.1g

10. WHOLE WHEAT (bread, pasta)

 

BEST PLANT BASED AND VEGAN PROTEIN POWDERS:

  • PEA
  • BROWN RICE
  • PUMPKIN
  • HEMP
  • CHIA
  • POTATO
  • SUNFLOWER

 

How To Use Plant Based Protein Powders:-

green protein powder

Mix them up! Don’t stick to one; use a couple at a time – OR you can buy already made up blends that taste much nicer and often have lots of added nutrients to make them more nutritious. Some even have added greens and probiotic’s – making them a complete meal in themselves.

Be careful of added fillers and other chemicals and to be safe always go for organic! You will find a comprehensive list of all the most highly rated available protein powders, plus how to use them, their amino acid profiles, and everything else you need to know in this post ‘The Best Protein Powders of 2018‘. Be sure to pick one that suits you specifically as they are all different: you can find the best protein powder for weight gain; weight loss; muscle building; and some are even full meal replacements.

 

CONCLUSION:

Points to Remember on Your Plant Based Diet:-

  • Always be sure to get an array of amino acids by food combining throughout the day.
  • Make sure you eat foods every day from the plant based calcium list.
  • Eat at least 10 PORTIONS of fruits and vegetables a day for antioxidants and fiber.
  • Have a protein shake after training.
  • Cut out all refined sugars – if you need help with this then check out ‘Quitting Sugar in 10 Easy Steps’.
  • Eat in moderation – healthy fats; especially avocado, coconut oil, and extra virgin olive oil.
  • Buy a good quality green super food powder and have a shot every day; these can boost your health and give you energy and clarity like nothing else I’ve ever known. There are so many to choose from, and they all have their own unique qualities so it may be worthwhile looking for one that’s more specific to your needs.

I hope you can see from this post that it totally IS possible to build muscle from plants; and once you start doing all of the above you you’ll be well on your way to superior health and a much leaner more defined body.

 

IMPORTANT SIDE NOTE – Make sure you get your calcium!

Before you go any further with your plant based diet I need to make it clear that getting enough calcium as well as protein is also CRUCIAL, and you will need to go out of your way to make sure you are eating high calcium foods to keep your bones strong. Luckily there are many sources and I urge you to check them out before you change your eating habits. I have already devised a list of the ‘Highest Plant Sources of Calcium so you don’t need to look any further!

 

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Stefanie Taylor

I have studied nutrition for many years, and have since discovered that a plant based diet has been the most beneficial to my health and body. I have more energy and zest for life than I have ever had and this website is dedicated to helping others who wish to know more, and start out on this lifestyle.

16 Comments

Ronnie · 07/03/2018 at 11:38 pm

Interesting read. I just don’t think I could get myself to only eat fruits and vegetables. I need my meats. But I hear all that you said it improves and that is amazing. My wife needs to go vegan for the PMS. Lol. I better not let her see this. No seriously I still exercise also and I do get quite sore and that was enough to make me say hum. I need to see some kind of meal plan on eating this way.

    Stefanie Taylor · 08/03/2018 at 10:52 am

    Ha ha I really think you should show this to your wife Ronnie, you’ll only be helping yourself in the long run! But on a serious note, yes, recovery time after exercise is just SO much quicker on a plant based diet due to having less inflammation from all those alkaline foods – it’s great!

    But I do understand how hard it is for most people to give up meat. However I think it’s the dairy products that are the worse culprits as they are less natural to us than meat, but that’s just my opinion from once trying the Paleo diet where I wasn’t able to have dairy.

sarah · 07/03/2018 at 11:50 pm

This is such great and informative read and I am gonna share it right away after finishing my comment. I am so impressed with the topics you choose to write and also by the way you explain everything, I should learn writing skills from you. I am not a vegetarian and also not a meat lover and I am really glad to know all about plant based protein in your article. Such a superb information, looking forward for more amazing articles from you, thank you.

    Stefanie Taylor · 08/03/2018 at 10:45 am

    Thanks for the praise Sarah, I just love helping people with health and nutrition and I’m glad to have the feedback that it’s also actually very interesting to read as that’s half the battle. I think if you want to start going plant based just do it slowly and make gradual changes, that way you don’t feel like you are missing out on anything. Also, it’s so easy to find recipe’s online these days as this becomes a bigger and bigger thing.

Melissa · 08/03/2018 at 12:01 am

Hi Stefanie, thanks for your comprehensive post. I learnt a lot from it as I’m in the infancy of learning about all of this. I’m quite pleased with myself as quinoa is now a regular fixture in my weekly menu planning.

I don’t understand the part about inflammatory foods. Perhaps because I don’t have a good understanding of what happens to the body in inflammation (?). Would you mind going into more detail about what happens here, and what it is about dairy that makes it considered inflammatory?

Thanks Stefanie, your article has been great and has given me lots to think about.

    Stefanie Taylor · 08/03/2018 at 10:37 am

    Hi Melissa, I,m really happy you have decided to start your healthy eating journey, and quinoa is a good place to start as it such a perfect food. Yes it does get a bit confusing the whole inflammation thing I know. Basically, short term ‘acute’ inflammation is a good thing because it is an immune response and alerts us to an injury, an illness or a foreign invader in the body. Like if you bang your knee then the area will become inflamed to protect it from further damage. That’s when it’s needed.

    But these days many of us have what’s called chronic inflammation, sometimes caused by our environment, such as eating junk foods and other certain foods, smoking, alcohol and environmental toxins all of which trigger inflammation in the body’s bid to protects itself. This kind of inflammation is usually long term and is what can eventually lead to disease and illness. Eating anti inflammatory foods help to keep this inflammation under control, and fortunately the plant based diet is mostly alkaline (an alkaline diet soothes inflammation, and an acidic diet inflames it).

    However, that’s not to say that ALL animal products cause inflammation, as Oily fish is anti inflammatory. But most of them do, which I discovered for myself when I suddenly stopped eating them and gained so many benefits, but also, this was my own personal experience. Please read this attachment as it explains it better than I can, and I really hope this has helped you https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Colleen · 08/03/2018 at 12:26 am

Hi Stefanie! What a great and complete article! I have lost a lot of weight in the last 7 years and can not seem to gain it back. I use to run but haven’t in quite some time. I have lost a lot of muscles in my legs and was so happy to see this post. I have a digestive disorder, so I can not eat a lot at one time. I am very intrigued by the Pea Protein Powder. I have used Hemp in that past, but it was rather expensive. Do you have a suggestion on a green powder as well? Thank you

    Stefanie Taylor · 08/03/2018 at 10:10 am

    Hi Colleen, I’m sorry to hear about your digestive problem. I understand it may be hard for you to get the nutrients and protein you need when you have this issue which is where protein and green powders can come in really handy as they are easy to drink and digest. I think the best thing you can do if it’s possible for you, is to do some weight bearing exercise on your legs to build up the muscle. This could be something as simple as power walking, or even better, hill walking. This along with an extra protein shake could start to build up your muscles more.

    Hemp is actually more expensive than pea, so you could just try the pea (it often doesn’t taste great unfortunately, unless you buy it blended with other things to make it tastier and ready to drink, however this does make them more expensive). OR, you could just buy the plain pea and mix it yourself with your favorite milk, some cocoa powder and maybe some healthy sweetener alternative.

    As for green powders, my absolute favorite is the Dr. Schulze’s Super Food Plus powder like mentioned in the article, this is expensive I’m afraid but you really do get what you pay for. If you want a cheaper powder then usually the wheatgrass and barley grass are pretty inexpensive and still quite rounded in terms of nutrients. You may also find this post helpful

Travis · 08/03/2018 at 2:11 am

Thank you stefanie I have been wondering about building muscle with plant based protein. I also workout and want to get more protein through food

    Stefanie Taylor · 08/03/2018 at 9:58 am

    Hi Travis, I’m really glad this post has helped you out. Good luck with it all and please feel free to let me know if you have any questions or problems along your way.

Penelope · 12/03/2018 at 10:51 pm

Straight from the champion horse’s mouth…hahahaha. That’s very funny, but also incredible that there’s an Iron Man champion who’s also a raw vegan. I had no idea that plant proteins could, in the right combination, help people get that “muscle-y” physique that I guess I always associated with steak steak and more steak.

Thanks for the fascinating read!

    Stefanie Taylor · 13/03/2018 at 12:18 pm

    I like to inject a little humor ha ha. I know, that blew my mind too, the Iron Man champion. I actually have one of his books and in it he explains his whole career and journey with food. He says it was only when he became raw vegan that he was getting faster times than he ever had, and being an athlete he had experimented with food his whole life until he found what works best for his body.

    It’s certainly true too, as I once went completely raw for about 10 days and I could feel and see things changing in my body almost immediately, I cannot even explain it but I felt so alive, almost like I could feel my own life force running through me. It was bizarre, and obviously how humans are supposed to feel naturally if we didn’t numb ourselves out with dead foods.

    You might ask why I didn’t stick with this if it was so great, but the truth is I wasn’t quite ready for such a massive change in my lifestyle and in how I felt. Which is why I always say that the road to healing and complete health is a journey. I know that one day I will be ready to do it, but for now I stick with my plant based diet which I make sure is at least 50% raw, and I will do it gradually from here. I already feel good doing this but I do also know there is more.

William · 20/03/2018 at 8:12 am

Been thinking of going vegan for years. I have reduced my meat intake to just chicken and fish. I do notice that the days I eat salad only, I feel great. This article has inspired me to do further research.

    Stefanie Taylor · 20/03/2018 at 11:12 am

    Hi William, i’m realy glad my article has inspired you to a more plant based lifestyle. Sounds like you have already taken the first steps anyway, and doing it slowly is definitely the way to go. If you would like some further reading you may like this post. And good luck!

sarah · 24/05/2018 at 9:20 am

Wow, this is such an amazing post. Normally people have a lot of misconceptions about protein based muscle building so they need expert advice on it. You have provided some really useful information and I am thankful for that. I am going to share it on my social media because I want everyone to know the right things to do when it comes to health and fitness.

Great work Stefanie and looking forward for more useful advice from you.

    Stefanie Taylor · 24/05/2018 at 2:45 pm

    Yes, many people have misconceptions about protein, especially in the fitness industry. A lot of people actually take way too much believing that it will help them build muscle more quickly, but the reality is we can only use and synthesize so much at a time.(most people about 30 grams). Any more than that in one hit will probably be a waste.

    It is best to space it out over the day and make sure you get about 1-2 grams per kilo of body weight depending on how hard you are training. This works out between 80 – 120 grams for the average person.

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