Can Bodybuilders Thrive on a Vegan Diet? New Study Says Yes

A common misconception surrounding plant-based diets is that athletes, particularly bodybuilders, can only achieve their muscle-building goals if they consume animal products. However, a new study in the International Journal of Environmental Research and Public Health debunks this myth by comparing the nutritional intakes of vegan and omnivorous bodybuilders during different preparation phases.

The study found that while plant-based diets can be appropriate for athletes, especially in bodybuilding, certain factors must be considered when establishing a balanced plant-based diet. For instance, vegan athletes must monitor their appetite, early satiation, protein quality, and quantity. Plant-based proteins often lack essential amino acids, while animal proteins have higher digestibility. Simple domestic preparation methods, such as soaking, fermentation, germination, and cooking, can improve protein bioavailability.

Athletes in bodybuilding undergo resistance training and dietary manipulations to reduce fat mass and increase muscle mass. The study found that a vegan diet can meet protein requirements through only whole foods, but it may not be suitable for maximizing muscle growth. Therefore, vegans should consider foods rich in plant-based proteins and vegan protein powders to provide concentrated protein sources during workouts and throughout the day.

Source: PLANTBASEDNEWS/Youtube

The study included 18 bodybuilders affiliated with the Italian World Natural Bodybuilding Federation. The bodybuilders were divided into a control group of omnivores and a group of vegans. The participants had to record their food intake on an online diary for five days at both the bulking and cutting phases, and the data collection took place two months apart.

The study found that omnivores reached the recommended protein levels during the bulking and cutting phases, while vegans only reached the recommended levels during the bulking phase. Neither omnivores nor vegans reached the recommended dietary allowance (RDA) for calcium during both stages; while vegans reached RDA for vitamin D during both phases, omnivores only got it during the bulking phase. Furthermore, neither group reached RDA for vitamin B12, while the intake was higher among vegans compared to omnivores during both phases. Finally, both vegan and omnivore males reached RDA for iron, while vegan and omnivore females did not.

The study demonstrates that vegan bodybuilders might struggle to meet their protein needs while consuming a calorie-deficit diet. Nutritional professionals can assist vegan athletes in understanding the amount of protein required to maintain muscle mass. Further research is needed to highlight whether nutritional interventions can help athletes on a vegan diet reach protein recommendations while undergoing calorie deficit.

In conclusion, this study shows that plant-based diets can be appropriate for bodybuilders, but athletes need to consider the quality and quantity of ingested proteins, especially for muscle growth. Vegans must ensure they reach their RDA for nutrients and protein and consider using vegan protein powders to provide concentrated protein sources. As more athletes embrace plant-based diets, they can inspire others to adopt environmentally conscious and sustainable eating habits.

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