Vegan diet

This lesson will be dedicated to the vegan diet. We will try to answer all the common doubts about it and highlight what you need to learn about it if you are considering following it.

In popular culture it is often understood that vegans are unable to develop muscle mass and suffer from multiple vitamin and protein deficiencies. There are as many myths about this eating style as there are phobias towards those who practice it. However, in this lesson we intend to cover veganism from a health, fitness and nutrition perspective.

What is the vegan diet?

There is a difference between being vegan and being vegetarian. The latter do not eat meat or fish, while vegans have more dietary restrictions, such as:

• Meat (red meat, chicken, ham, cold cuts, etc.).

• Fish and seafood.

• Milk, cheese and other dairy products.

• Eggs.

• Honey.

• Other ingredients of animal origin such as gelatin or additives derived from insects.

Is it possible to develop muscle mass following a vegan diet?

As we saw in past lessons, not all diets prepare the body for physical training. Following a low-carbohydrate diet, for example, you should not train because carbohydrates are the body's energy producers.

Now, is it possible to follow a vegan diet? Yes, of course, it is just more difficult because of the protein. A diet rich in this macronutrient favors the development of muscle mass. The body uses amino acids derived from protein in the repair and growth of muscle tissue. The biggest difference between a traditional and a vegan diet is precisely the absence of animal protein in the latter. Vegans, like other people, eat fruits, vegetables, oils, and replace animal protein with foods such as grains, nuts and beans. These contain protein but at a much lower level compared to meats.

The problem arises when the body's only source of protein is vegetable. These do not contain enough of the 9 essential amino acids, which are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Therefore, they are not complete proteins.

Let us recall the function of amino acids. These are the basic components of proteins and are vital for the correct functioning of the organism. Of a total of 20 amino acids, 9 cannot be synthesized in our body and we need to ingest them through our diet. These compounds regulate essential functions in the human body by being converted into enzymes or hormones such as thyroid, adrenaline or insulin. They are also an alternative energy supply.

If plant protein source foods cannot supply this demand for amino acids, what can be done? Simple, make combinations of foods that achieve a balance of essential amino acids. Some suggestions are: Rice and beans, Rice noodles with sautéed tofu and bell bell pepper or Vegan roasted chickpea and kale kale salad.

Knowing these facts, we return to the initial question: is it possible to build muscle by following a vegan diet?

We had said yes, even if it is more difficult. In addition to what we already know, the other disadvantage of vegetable proteins is that not all of them are well absorbed, which makes them much less likely to build muscle mass than animal proteins. The solution to this problem is to select proteins that are well absorbed and rich in amino acids. As you can see it is not impossible, but certainly more laborious than following a diet where it is permissible to eat meat.

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