You’re vegan and want to build muscles? Is that even possible without animal proteins?

Vegan nutrition

There are several health benefits that people who follow a vegan diet and thus do not consume any animal products gain from their decision. A vegan diet can reduce the risk of heart diseases, high blood pressure and the risk of diabetes type 2. The number one risk factor in rich countries, cancer, can also be prevented to a certain degree by a vegan diet. In addition, a purely plant-based diet significantly reduces the ecological footprint, as animal foods are particularly resource-intensive.

If you do sports and want to build muscles, you have an increased need for certain nutrients. If you’re following a vegan diet you have to particularly pay attention that you do not lack any macro nutrients (proteins) and micronutrients (vitamin B12, vitamin D, iron, zinc, calcium and iodine). Since many professional athletes, such as the tennis player Venus Williams, have recently switched to a vegan diet, cutting out animal products has to be possible, right?

Why are proteins important for muscle building?

Basically, proteins are the building blocks of all our cells. Proteins are also the substance that makes up our muscle tissue. If the muscles are stressed beyond their normal performance level by a stimulus such as strength training, muscle growth is consequently triggered. It is therefore important to strain our muscles “to the point of exhaustion”. In order for muscles to build, enough proteins must be available, so that new muscle mass can be developed. These proteins have to be partially consumed as food. That means that athletes need more proteins than non-athletes. But is the rumor true that animal proteins are better for building muscle than vegetable proteins?

Animal and plant-based proteins

In order to get an overview of the different types of proteins, it is necessary to give some more details. Proteins consist of amino acids. Some of these amino acids can be built by the body itself and some cannot. The latter therefore must be taken in through food. These are called essential amino acids and are particularly important for muscle building. Vegetable protein sources often contain fewer of these essential amino acids than animal proteins. However, since all essential amino acids are included in plants, the musculature can be sufficiently supplied by purely vegetable products. It is important though, to take care to consume your protein from different plant sources.

Which vegan protein sources are suitable for muscle growth?

According to a widespread recommendation, it makes sense to combine different vegan protein sources in order to obtain a higher biological value and thus a complete amino acid profile. However, studies have shown that this is not necessary. Vegan foods such as cereals, legumes, nuts and seeds ensure that all essential amino acids are available to support muscle growth and recovery after a strenuous workout. The high availability of antioxidants and vitamin C and E in a vegan diet additionally support training and regeneration.

The 100% vegan and therefore also lactose-free products from our Verival Sport Range offer you the optimal nutrients for muscle building. They are tailored to the needs of active sports people who need a lot of strength and energy – no matter whether you do sports just for fun or participate in competitive sports. Due to their special composition, the sports products offer a long energy supply and a high protein content from ideally coordinated mixtures.

The Sport Porridge Chocolate Banana contains e.g. the following high-quality vegetable protein sources:

  • Gluten free oats
  • Sunflower & pumpkin seed protein powder
  • Flax seeds

In the Grain Free Sport Muesli you will find for example:

  • Sunflower seeds
  • Almonds
  • Cashews
  • Pumpkin seeds
  • Hazelnuts
  • Flax seeds
  • Sesame

All ingredients in our breakfast products exclusively come from selected organic farms. This is important to us, because it is better for the environment and, above all, healthier for us humans.  Moreover, no pesticides or chemical fertilizers are used in the production of organic food, which is regulated by legal guidelines. In addition, organic also means that an emphasis is placed on sustainability and optimal soil conditions, as well as protecting the basis of life and producing food without genetic engineering.

Result of vegan muscle building

Muscle building with a vegan diet is possible because vegetable foods contain all the essential amino acids necessary for muscle growth. They are in no way inferior to animal protein sources. Especially before strength training, when the muscles have a particularly high protein requirement, we recommend a protein breakfast from Verival. This ensures that the muscles are supplied with all important amino acids before the workout.

Picture: Mathilde Becerra