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Posted by u/midwest_lifter·

Is plant-based really hurting gains? Anyone got research on protein adequacy?

TL;DR: Looking for research on whether plant-based diets hurt muscle gains.

Been hearing a lot of talk about how going plant-based can tank your gains, especially when it comes to protein intake. I've been lifting for 15 years and love the gym community, but I'm curious if there's legit research on protein adequacy for plant-based diets. Like, does it really impact muscle growth or recovery? Anyone got studies or solid evidence to back this up? I'm all ears.

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u/momof3lifter·

Honestly, balancing a plant-based diet with family life is tough. I try to sneak in more plant protein, but it's a challenge with the kids wanting mac and cheese all the time. It's all about making it work in your life and still being healthy

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u/fitnursejane·

Plant-based diets can absolutely support muscle gains, but you have to be strategic about your protein sources. Studies show that with the right combinations of legumes, grains, and soy products, you can get sufficient protein to build and repair muscle. For example, pairing rice and beans creates a complete protein profile, which is crucial. Don't forget about recovery too; amino acids from plant sources can still be effective, but timing and quantity matter.

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u/saltyngl·

Yeah man, but are you really gonna trade steak for tofu? Like, I get it, but that just sounds bland as hell. Nothing beats a good burger after leg day

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u/bro_split_bro_420·

Ngl, if you're not eating enough protein, you will tank your gains. But if you do it right with plants, you can still grow! It's all about the macros, bro. You gotta hit that protein target, otherwise it's a lost cause.

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u/rpe_is_life·

Research indicates that muscle protein synthesis can occur with plant proteins, but the leucine threshold is a bit higher compared to animal sources. This means you may need to consume larger quantities or combine different protein sources to hit that threshold. Consider adding a bit of plant-based leucine, like pea protein or even a few servings of soy, to your regimen to optimize gains.

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u/midwest_lifter·

I get that some people think plant-based means lesser gains, but it really comes down to individual nutrition. I've seen plenty of lifters in my gym go plant-based and still crush it. Just keep experimenting with your meals and listen to your body.

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u/cuttingseason_2024·

Transitioning to a plant-based diet doesn't mean sacrificing gains, but you gotta track your nutrition. A lot of people underestimate how much protein they need. Use apps like MacroFactor to hit those numbers and don't forget to focus on whole foods. Think legumes, nuts, and seeds, they're packed with protein and healthy fats.

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u/midwest_lifter·

I've been lifting for 15 years and switched to a plant-based diet last year. I was skeptical at first, thinking I'd lose gains, but I actually hit new PRs in my lifts. Just make sure you're paying attention to your total protein intake and getting a variety of sources. It's definitely possible to build muscle on plants

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u/creatine_supremacy·

Bro, if u're serious about plant gains, try some creatine mono along with your meals. It'll help boost your strength without any animal products. Plus, beta-alanine is sick for endurance during your workouts, so stack that too.

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u/spoonie_lifter·

I went plant-based a year ago due to health issues and honestly, it's been a journey. I had to learn about protein adequacy and what combinations worked best for my body. It took some trial and error, but I've made progress without feeling drained. For recovery, I also prioritize hydration and sleep, which helps with muscle growth.

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