Built on plant power
Think you need A DIET OF steak and eggs to become a LEAN, MEAN, muscle machine? Think again
Exclusive | 5 min read
Picture a bodybuilder sitting down for one of his six meals a day. What’s on his plate? Grilled chicken breasts, brown rice, and broccoli? Perhaps a lean steak topped with a fried egg with a side of baked potato and greens.
What if that man with biceps like tree trunks and legs that look powerful enough to run you through a wall was vegan – fuelling his workouts without meat, dairy, or animal products of any kind.
Would you believe a powerful physique such as that can be fuelled by plant power alone? You should.
Though studies have shown plant-based diets are a supremely healthy way of eating - with followers less likely to develop type two diabetes, heart disease, colorectal and prostate cancer - misconceptions about veganism abound.
None more so than the myth that the body’s ability to build muscle relies on animal protein.
The maths is simple. To build muscle mass, 20 to 25 per cent of your daily calories must come from protein, be it plant-based or from animals. But if you eat the protein and fail to give your body any stimulation, muscles won’t grow.
Ending the myths
Former fitness model Adam Stansbury – the Plant Powered PT – a personal trainer for a decade, and vegan for five years says: ‘It’s a myth that animal protein is superior or necessary in building muscle.
‘Protein is made up of the amino acids that we need to build muscle but these are present in plant foods too. They may vary in concentration compared to animal proteins, but you can get the whole spectrum you need from plant proteins.
Vegan personal trainer and former fitness model Adam Stansbury. Photo: Toby Harrison Photography
‘Your body is a fantastically lazy and efficient machine so you have to keep challenging yourself. Gaining and maintaining muscle is “expensive”, in terms of energy, so your body doesn’t really want to do it unless there are the resources available to sustain it. You have to challenge your body to grow, then feed your body what it needs to recover.’
Adam says in recent years many people have come to see how advertising and marketing have played a role in reinforcing this myth that plant-based protein is inferior at muscle building.
He says: ‘The Game Changers docu-film with Arnold Schwarzenegger about plant-based protein and strength illustrated how marketing over the last century was geared towards consuming meat and dairy. This advertising narrative had us believing we’d be big and strong if we ate meat. But once we delved into the science, it became clear that’s simply not true.
‘Some men eat meat to feel manly but there’s nothing macho about hunting down a pack of chicken breasts in aisle 28 and dragging it to the checkout.’
What you can do
If you’re thinking of going vegan to boost your workouts, vegan-friendly protein powder is convenient but you can still achieve increased muscle mass on a diet rich in vegetables, beans, legumes, nuts, seeds, tofu and tempeh.
The only nutrient you can’t get on a plant-based diet is Vitamin B12, but it’s easy to take a supplement, and foods such as nutritional yeast and some nut milks are fortified with it.
Vegan snack board with avocado, banana, blueberries, tomatoes and seeds. Photo: Ella Olsson/Unsplash
Adam explains: ‘We all use nutrients at different rates and not everyone requires supplementation, but some people may experience deficiencies in vitamin D3, Omega 3’s (DHA/EPA), Iodine, zinc (men), iron (women) so it may be beneficial to have a blood test to see if you require additional dietary support.’
‘If you’re thinking of going vegan and building muscle, focus on one goal at a time. Transition to plants, then start pushing towards gaining muscle. You can do everything and more on a plant-based diet.’
*For more tips and workout ideas visit theplantpoweredpt.com
REAL LIFE: ‘Bodybuilding the plant based way is more joyful’
Theo Sackett, 27, runs the Iron Lion Gymnasium in Frome, Somerset.
Arnold Schwarzenegger was my idol when I was working out in my bedroom at 12 years old. For my 16th birthday, I got my first gym membership and, at 24, I met Beth, fittingly, at the gym.
Beth was vegan and in great shape. She never preached but the diet was obviously working for her. I used to go round to her house with my portions of chicken, rice, and broccoli then look on as Beth cooked up the most amazing, colourful, tasty meals.
Theo’s meals
BREAKFAST: Vegan bagel with crunchy peanut butter and a bowl of cereal with soya milk. Protein shake with oats.
LUNCH: Beans, tofu, basmati rice, lettuce, tomatoes, spring onions, beetroot. Vegan protein bar or dark chocolate.
DINNER: Pasta with tinned tomatoes, seasoned with garlic and herbs, with vegan mince, grated vegan cheese, broccoli, and peas.
SNACKS: Two vegan protein shakes between meals and one coffee.
Photo: Roosa Kulju/Unsplash
In October 2016, my training hit a plateau. I was eating the same food I always had, training as hard as ever, but couldn’t get any further building muscle, increasing fitness and lifting heavier weights. Beth suggested I try a plant-based diet and although I was fearful I’d lose my physique I wanted to shake things up.
Within months, my biceps had grown an inch and I made all-over gains, not losses. I felt cleaner and had more vibrancy. The traditional bodybuilder diet of chicken, rice, and broccoli is pretty bland. I was suddenly eating a range of micronutrients I’d never had before.
I only want to achieve success naturally and have no interest in steroids. The plant-based diet seems to be the key for me. When people find out I’m vegan, their eyes widen as they try and figure out how it’s possible to look like I do, on plants. They ask what I eat and I enjoy reeling off a long list.
My lifestyle was pretty depressing before. I’d go to work, eat what I had to eat, go to the gym, go to sleep and repeat. Food was functional. Doing it the plant-based way is more joyful. I actually look forward to my meals now.
Last year, Beth and I came first in the Pure Elite Couples bodybuilding event and I came first in the Classic Physique category at the Ultimate Fitness Event. This year, I’ll be entering the Natural Physique category.
I wish people understood that we don’t have to kill innocent animals to get the nutrients we need - we can get it all from plants. When I went vegan, my life changed for the better, in every possible way.
Follow Theo on instagram @theosackett and @Iron Lion Gym
REAL LIFE: ‘Veganism has been a journey of self-discovery, logic and common sense.’
Uche Osoka, 40, from Manchester, is a doorman and holistic lifestyle coach.
I’ve always been keen on fitness but a year after I went vegan in 2015, some friends joked that it wasn’t possible to grow muscles on a plant-based diet so I decided to prove them wrong. I wanted to show them what’s possible without meat, dairy or steroids. I entered my first bodybuilding competition in 2016 and in 2018 became the Natural Physique Association (NPA) novice class British Champ.
Uche’s meals
BREAKFAST: Blended spinach, pistachios, carrot, beetroot, Arbonne protein powder and water. Also one banana, one kiwi and 100g oats.
MEALS 2/4/6: 150g to 200g sweet potatoes, 150g green beans or broccoli, 65g tofu, 35g black beans
MEAL 3: 50g rice cakes and a scoop of Pulsin pea protein
MEAL 5: 100g oats with scoop of Arbonne protein powder.
Photo: Anna Pelzer/ Unsplash
Veganism has been a journey of self-discovery, logic and common sense and I think I’ve proved you absolutely can build muscle on plants. People often ask what my secret is. When I answer ‘plants’, they think I’m lying.
The way I see it, if the rhino, elephant, and gorilla can survive on plants, we can too. People think you need to eat animals for protein, but these animals eat plants for protein. That’s the biggest misconception about veganism. As soon as people find out I’m vegan, they ask: ‘But where do you get your protein?’ I get it from beans, tofu, greens, legumes, tempeh, and a bit of seitan.
This year I’ll be competing in the NPA and British Natural Bodybuilding Federation (BNBF) competitions. We have a limited time on this planet and I believe life is a journey to becoming the best version of ourselves, showing compassion for animals and being healthy and strong physically, mentally, emotionally and spiritually.’
Follow Uche on Instagram @ptivelyfit
Female vegan power
Proud of your two-minute plank? Canadian Dana Glowacka broke the women’s world record last year, planking for four hours, 19 minutes and 55 seconds.
Photo courtesy of Guinness World Records
Do you have a fitness story to share with our Lacuna Tribe? We’d love to hear from you.
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