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 tried all important questions around the topic of vegan muscle building at once to clarify. Not only will you get information about ingesting proteins, but also comprehensive 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.
1 - protein quantity
2 - proteins quality
3 - Vitamins
4 - minerals
5 - fat
6 - Energy
1. Proteins - Quantity
|study group||Protein requirement (g / kg / d)|
|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|
salary vegetable Foods:
|food||Protein content in g / 100 g|
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|
→ 230 g wheat flour protein corresponds to 100 g chicken protein
|Pea powder and wheat flour||bis zu 90|
→ 76 g ultrafood protein corresponds to 100 g chicken protein
- properly combined: equivalent to better bioavailability
- Ingestion of animal proteins is often associated with a high intake of fat (Nutrition Report Germany, 2012)
- 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
Other vitamins that are particularly important for athletes: B1, B2, B3, B12 (energy metabolism) and A, C and E (antioxidants)
Further, in particular for athletes important minerals: Magnesium (Cofakor for Signalübetragung by calcium).
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
|food||Energy [kcal / 100 g]|
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
- Proteins + carbohydrates 30 min after the training besser as 2 h afterwards
- less fat content im Post-workout shake → faster uptake of proteins
- Glucose im Post-workout shake can stimulate anabolic metabolism
→ Recommendation: 2 - 4 Weeks Approximately 5 g Creatine and β-alanine in combination with proteins and carbohydrates