3 Ways to Build Muscle with Plant Protein

With loud voices on social media trying to make carnivore diets trendy, high protein diets trending and faux meat popularity waning, some may be veering away from plant-based eating. For athletes, high performers, and women entering perimenopause, I’m getting more questions about building and maintaining muscle with plants. After some acceptance of plant protein -with maybe a bit too much help from protein fortified products- we’re heading back to an era where people think you can’t get enough quality protein from plants. So… can you build muscle on a plant based diet?

Protein in plant based meat alternatives

Some plant alternatives may have the texture of meat or look like an adequate replacement, but are very low in protein. Most non-dairy milk alternatives like almond milk or coconut yogurt, plus Jackfruit and veggie burgers are ones to look out for.

Jackfruit can replace pulled meats, such as pulled pork, but has virtually no protein, so you’ll want to include it in another way at that meal. Often veggie burgers contain some veggies and are rich in mono-unsaturated fat, but may have less than 5 grams of protein per serving. Bean burgers and lentil burgers offer protein at home and when dining out. While you may choose to make bean burgers at home, but some options in grocery stores fortify veggie burgers with pea protein, which has some potential when it comes to muscle repair.

One option to include more of – even daily – is soy protein. Whether edamame, tofu, tempeh or soy milk, soy is not only high in protein, but also high in essential amino acids and leucine needed for muscle repair and growth. More on that below.

Are faux meats healthy?

If you’re dabbling in the faux meat space, consider nutrient density. It’s fine to indulge every once in awhile, but if you have these options as a regular part of your diet, consider saturated fat content (limit this) and content of nutrients like iron (athletes and females need more of this). As a sports dietitian, I recommend Beyond Meat products over Impossible Foods due to the ingredients and nutrient profile. While not attempting to mimic the taste and texture of meat, Abbott’s brand also offers more protein than veggie based meat alternatives and has a hearty texture.

Remember that foods usually don’t contain a single macronutrient. A whole grain Dave’s Killer Bread bagel boasts 13 grams of protein while a Food for Life Ezekiel English muffin offers 10 grams. A single tablespoon of peanut butter adds 4 grams while a tablespoon of hemp hearts offers over 3.

A  falafel burger meal as seen below can have between 20-30 grams of protein!

What is the best non-dairy milk?

When it comes to non-dairy milks, the popular choice of almond milk only contains  ~1 g of protein/cup. Oat milk has also been popularized for coffee beverages while coconut milk yogurt is trendy, too.

The best milk replacement is soy milk, with 7-8 grams per 8 ounce serving. If you have a soy allergy, pea-protein fortified milk alternatives provide a good bit of protein, too. Without an allergy, soy will be of highest quality, meaning it contains the highest and most appropriate amounts of essential amino acids for use by the body, optimizing it’s ability to build and repair muscle. Soy isoflavones, including phytoestrogens, are shown to have positive impacts on heart health, cancer risk (yes, even breast cancer) and even skin health as we age.

Due to adequate fortification of nutrients like calcium, B12 and vitamin D, I buy Whole Foods 365 or Silk unsweetened most often. If you already include plenty of soy in your diet and are looking for more variety, try Califia Protein Oat Milk which is fortified with pea protein.

If you’re cutting back on animal products, but still include dairy, it doesn’t have to be one or the other. Feel free to use your dairy milk and cheese when you want and incorporate the non-dairy options for variety and a lower carbon foot print other times.

Should you pair plant proteins at meals?

While all plant proteins DO contain all of the essential amino acids, other than soy protein, most are limited in 1 or more of them. But the way we build meals already helps us out. For example, grains lack amino acids that are found in pulses and nuts and vice versa, so something as simple as a peanut butter sandwich can offer a good foundation for a meal or even a snack for athletes. The same goes for pasta, which has 8 grams of protein per cup, when paired with white beans, a vegetable, and maybe some nutritional yeast if you’re dairy free.

If you’re thinking that you’ve heard of other “complete proteins” that are plants, it’s true. You’ll get a good balance of all the essential amino acids in quinoa, chia seeds, pistachios and algae too. But, let’s be honest: you’re not getting adequate amounts of protein for a meal or recovery snack by eating a serving amount of those foods. A 1/4 cup dry quinoa may bulk up to 2/3 of a cup when cooked and provide 6 grams of protein. But you may want to pair that with lentils and top with pumpkin seeds or use a tahini based dressing to get more protein in the meal.

Plant based sources of leucine

The average person following a plant-based diet can obtain enough of all essential amino acids over the course of the day without much extra effort, but we don’t have evidence looking at this for athletes and highly active individuals. We do know that enough of the amino acid leucine is needed to optimize muscle recovery and growth, so if your diet is very plant-forward, seek out leucine rich foods. If you want to optimize recovery from intense exercise or build muscle, you may benefit from awareness plant foods with more leucine and pairing plant protein sources after workouts and at main meals.

Proteins are often rated based on “quality”, which is really based on digestibility and absorption into the body. The PDCAAS (protein digestibility corrected amino acid score) of single foods ranges from 0-1 with 1 being the highest. For plant protein, soy protein matches up to eggs and cow’s milk, while whole soy matches up to the score of beef. Foods like potatoes may have a PDCAAS of .99, but how much protein are you getting from a serving of potatoes? 3 grams. It certainly contributes to your intake, but you clearly will need more total protein in that meal. 

Should you spread out protein intake?

While inclusion of high amounts of protein post-workout and at dinner is typical, in order to reach protein goals on a plant-forward diet and optimize muscle repair, it may be best to spread protein intake throughout the day. Despite a single study providing a 100 gram dose of whey to young moderately active males, most evidence still supports the current recommendation to consume .25-.3 grams per kg of your body weight 4-5 times per day.

Increase protein at breakfast by whipping up a tofu scramble and pairing with whole grain toast and fruit. For a quick option on a weekday morning, make your oats using soy milk rather than almond milk or water. Then topping with peanut butter and hemp seeds. Boost intake at snacks with nuts, like peanuts and pistachios, seeds, such as pumpkin and sunflower, and roasted beans. 

Grab these FIFTY delicious plant protein recipes for more ideas to help you recover optimally from workouts and even aid in muscle growth.