"Saliva shrinks the biceps" - Healthy muscle building with a vegan diet

From our webinar series "Healthy Muscle Building"

With 8 scientific backgrounds and clever tips, we started our first live event last week: "Healthy Muscle Building with Vegan Nutrition". This last webinar was about the optimal supply for vegan muscle building. With diploma food chemist Oliver Klemm and psychologist Tim Feige we have tried to clarify all important questions around the topic of vegan muscle building all at once. Not only will you get information about ingesting proteins, but you'll also get all-encompassing insights into the need for more important micro and macronutrients!

Healthy muscle building is everybody's business

After all, the topic of muscle building is something everyone is interested in: ambitious bodybuilders as well as office workers. We show you which substances your body really needs for optimal muscle building and how you can get them without animal sources. This webinar is just as suitable for vegans and vegetarians as it is for flexitarians and confident meat eaters. A vegan and healthy diet is not an obstacle to muscle growth, but can even improve your exercise performance.

8 Backgrounds on Building Muscle with Vegan Diet

From the texture of the muscles to the intake of high-quality plant nutrients: we show you how important it is with increased protein intake to take vitamins, minerals, fats and much more in large quantities to you. Oliver Klemm scientifically outlines the key factors for proper protein intake and discusses the differences between animal and plant protein. And since protein alone is not enough, we also go back to the necessary nutrients and fats, as well as supplements. But the amount alone is far from decisive. With this record we show you that the quality of your protein and all other micronutrients and macronutrients is crucial and what your energy input and timing are all about.

Content

1 - protein quantity

2 - proteins quality

3 - Vitamins

4 - minerals

5 - fat

6 - Energy

7 timing

8 - Supplements

Summary

1. Proteins - Quantity

study group Protein requirement (g / kg / d)
non-athletes 0,8-1,0
recreational athletes 4-5x / week per 30 min 0,8-1,0
Kraftsportler steady-state 1,0-1,2
endurance athletes 4-5x / week per 60 min 1,2
Strength athletes early training phase (Beginner) 1,5-1,7

→ Recommendation: 1,7 g protein / kg body weight

  • probably exceeds actual protein requirements, but this is not harmful
  • but: pay attention to sufficient hydration and also vitamins and minerals

salary animal Foods:

food Protein content in g / 100 g
chicken breast 22
beef 21
Mozzarella cheese 20
chicken egg 13

salary vegetable Foods:

food Protein content in g / 100 g
Lamb's lettuce 2
pistachio 18
Peas 23
linseed 24
Avocado 24
Ultrafood 42

Conclusion: Intake of the necessary amount of protein from plant foods is more conscious Food selection is not a problem.

2. Proteins - quality

Biological value: Specifies the proportion of dietary protein that is in the body's own protein is converted.

Chemical Score: Comparison of amino acid contents. Proportion of limiting amino acid prevail.

PDCAAS (Protein Digestibility Corrected Amino Acid Score): Extension of the chemical score by the factor digestibility.

food protein Chemical Score digestibility PDCAAS
chicken egg 100 97% 97
wheat grain 44 86% 38
wheat flour 44 96% 42

230 g wheat flour protein corresponds to 100 g chicken protein

food protein PDCAAS
pea powder 48
wheat flour 42
Pea powder and wheat flour bis zu 90
Ultrafood 127

76 g ultrafood protein corresponds to 100 g chicken protein

  1. properly combined: equivalent to better bioavailability
  2. Ingestion of animal proteins is often associated with a high intake of fat (Nutrition Report Germany, 2012)
  3. daily consumption of processed meat from 50 g increases risk:

    • of cardiovascular disease by 42%
    • for diabetes by 19% (Meta study Havard, 2010)

Conclusion: Herbal protein sources provide as well as available protein in proper combination animal sources. In addition one avoids with (predominantly) plant supply the Inclusion of large / harmful quantities of saturated fatty acids and others

3. vitamins

Other vitamins that are particularly important for athletes: B1, B2, B3, B12 (energy metabolism) and A, C and E (antioxidants)

4. minerals

Further, in particular for athletes important minerals: Magnesium (Cofakor for Signalübetragung by calcium).

5. fat

Conclusion: Good fatty acid ratio depends on the nutritional style (vegan, mixed food) of correct food selection. Critically to be evaluated are meat from factory farming and vegetable oils with a high omega 6 content (eg thistle and grapeseed oil). Positive: Linseed oil

6. energy

food Energy [kcal / 100 g]
beef 121
Rice 344
Ultrafood gainer 406
walnut 663
olive oil 828

Conclusion: Energy supply also for vegans with proper food selection possible. In addition, especially ectomorphic types (high intakes necessary) in (mainly) herbal supply avoid the intake of large / harmful amounts of saturated fatty acids, among others

7. Timing

  1. Proteins + carbohydrates 30 min after the training besser as 2 h afterwards
  2. less fat content im Post-workout shake → faster uptake of proteins
  3. Glucose im Post-workout shake can stimulate anabolic metabolism

8. Supplements

→ Recommendation: 2 - 4 Weeks Approximately 5 g Creatine and β-alanine in combination with proteins and carbohydrates