The Power of Vegan Protein – Amrita Health Foods

For decades, the narratives around athletic performance and supporting it through nutrient consumption have been dominated by animal-based protein sources. There has long been a prevailing idea that you need meat, dairy, eggs (or a combination of all three) to build muscle and recover effectively from physical exertion, to the point where this belief is now deeply ingrained in sports culture. But plant-based athletes are challenging the status quo.

A growing collection of scientific evidence is now revealing the very real potential and benefits of plant-based protein for athletes of all levels. Let’s take a look at the science behind plant-based protein, exploring its effectiveness for muscle growth, its impact on recovery, and how it can contribute to superior athletic performance, over its animal-based counterpart.

Equal Muscle Building Power: Debunking the Myth

A played-out concern about plant-based diets for athletes is whether they can provide enough protein for muscle growth. Those who support animal-based sources are quick to say no but the good news is that numerous studies have demonstrated that plant-based protein can be just as effective for building muscle mass and strength if proper research and intake is carried out.

A study published in the Journal of the International Society of Sports Nutrition concluded that vegetable protein sources can support muscle hypertrophy and strength gains when combined with resistance exercise, similar to animal-based sources. The key is to eat a variety of plant-based protein sources throughout the day to ensure all the essential amino acids are consumed. While some individual plant proteins may be lower in certain amino acids, combining different sources like legumes, grains, nuts, and seeds creates a complete protein profile.

Furthermore, research indicates that the timing of protein intake is crucial for muscle protein synthesis. Consuming vegan protein within a few hours after exercise can be just as effective as eating animal-based protein in promoting muscle recovery and growth. Findings revealed that the “anabolic window” is equally accessible to plant-based athletes and their meat-eating peers.

Beyond Muscle: The Holistic Benefits

While muscle growth is obviously important to athletes, vegan protein offers a wealth of other benefits that extend beyond just ‘building bigger’, many of which will make even seasoned sports pros think more carefully about their protein sources. These include:

• Sustained Energy: Many plant-based protein sources, such as complex carbohydrates, provide a slow and sustained release of energy, crucial for endurance athletes and stamina overall.

• Enhanced Nutrient Absorption: Vegan diets, often rich in fiber, can improve gut health, which in turn can enhance the absorption of nutrients essential for performance.

• Improved Hydration: Fruits and vegetables, staples of plant-based diets, have a high water content, contributing to better hydration.

The Inflammation Factor: Animal vs. Plant Protein

While building muscle is essential, recovery is equally critical for athletic performance. This is where plant-based protein truly shines. Animal-based sources, particularly red meat, can contribute to inflammation in the body. Chronic inflammation hinders recovery, leading to muscle soreness, fatigue, and an increased risk of injury. It also leads to extended rest periods.

Conversely, plant-based foods are naturally rich in anti-inflammatory compounds, such as antioxidants and phytonutrients. These can help reduce inflammation, promote faster recovery, and improve overall athletic performance. Studies have shown that athletes who follow plant-based diets often experience less muscle soreness and faster recovery times compared to those who consume a predominantly animal-based diet. This reduction in inflammation can be a game-changer for athletes, allowing them to train harder, more frequently, and ultimately achieve better results. Less downtime means more potential PBs.

Gut Health: The Unsung Hero of Recovery

Your gut microbiome, the complex community of microorganisms living in your digestive system, plays a vital role in overall health. UPFs, with their low fiber content and artificial additives, can disrupt the delicate balance of the microbiome, leading to serious GI problems. Such an imbalance has been particularly linked to chronic inflammation, which is a contributing factor to numerous conditions, including heart disease, cancer, and autoimmune disorders.

UPF Chronic Disease Links

A healthy gut microbiome plays a crucial role in overall health, immunity, and even mental well-being, all of which are important for optimal athletic performance. Plant-based diets, typically higher in fiber, support a diverse and healthy gut microbiome.

Making the switch to a plant-based diet or simply incorporating more plant-based protein can be easier than you think. And just like with animal-based protein, all it takes is a little planning to make sure that your macros are all being hit. Here are a few practical tips:

Simple Tips for Plant-Based Protein Success

• Variety is Key: Combine different plant-based protein sources throughout the day to ensure you’re getting all the essential amino acids. Don’t be afraid to experiment with new recipes and ingredients, even if they sound a little weird at first. Some combinations will prove to be amazing for natural pre-workout energy bursts or post-exertion recovery. Food is fuel and sometimes, that fuel can seem odd. For example, seitan with edamame beans and a drizzle of maple syrup is a meal that one of the Amrita Health Foods team swears by ahead of a long-distance run!

• Legumes and Grains: Lentils, chickpeas, beans, quinoa, and brown rice are excellent sources of plant-based protein. They can be used in everything from salads to soups to stir-fries. Bought as powder supplements, these can also be added to smoothies, oatmeal and more for a quick protein hit.

• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are packed with protein and healthy fats. They make great snacks but do be sure that you don’t have allergies. Tree-nut reactions are becoming increasingly common.

• Tofu and Tempeh: These soy-based products are versatile and can be used in a variety of dishes because they are relatively bland on their own. Tofu can be scrambled like eggs, blitzed into smoothies or made into a high-protein vegan cheesecake (yes, really!), while tempeh has a nutty flavor that works well in sandwiches and stir-fries and has more of a ‘bite’ to it.

Convenient Options: Protein Bars and ‘Proats’

• High-Protein Vegan Bars: Convenient and portable, high-protein vegan bars can be a great way to boost your protein intake, especially after workouts or on busy days. Look for bars with whole-food ingredients, minimal added sugar and no common allergens to be sure you are fuelling efficiently.

• Oatmeal Power: Adding protein powder (vegan, of course!) or nuts and seeds to your morning oatmeal is a delicious way to start your day with a protein boost. It’s a warm, comforting, and nutritious breakfast colloquially known as ‘proats’ (protein-oats). You can also source ready-made vegan protein oats if you’d rather leave the ratios to the experts (us!)

Professionals Leading the Way

Numerous elite athletes have publicly embraced and promoted plant-based diets, citing significant improvements in their performance and recovery as motivating factors. Some notable examples include:

• Novak Djokovic: The tennis superstar has spoken about the benefits of his plant-based diet for his performance and recovery. He does not claim to be vegan but is vocal about how switching from animal-based proteins has given him what he considers to be an extra competitive edge in his field.

•  Scott Jurek: An ultramarathoner who has followed a vegan diet since 1997. His incredible endurance and success in ultra-marathons demonstrate the power of plant-based nutrition, even for the most extreme athletes.

• Morgan Mitchell: An Australian Olympic sprinter who transitioned to a vegan diet over 10 years ago. Her focus on plant-based eating has supported her speed and power on the track.

These athletes, among others (including F1 champion Lewis Hamilton, and Olympic cyclist Dotsie Bausch), prove that plant-based diets not only support peak athletic performance and recovery, they do so as well, if not better than, conventionally accepted animal-based alternatives. 

Combined, the growing body of supportive scientific evidence and the success of plant-based athletes are challenging traditionally held views of protein and athletic performance. Vegan protein offers a compelling alternative to animal-based sources, providing all the necessary building blocks for muscle growth and strength, while also promoting faster recovery and reduced inflammation. As more athletes embrace vegan diets, we can expect to see more impressive feats of athleticism fueled by the power of plants and this fuel being spoken about more openly and via mainstream channels.