Plant-based diets have become a huge trend, especially for those people who prioritize their health and wellness. But despite growing popularity, many myths still surround plant-based protein—especially related to building strength.
That is why we are here to uncover the truth about plant-based diets today. Keep reading to find out some most common myths about plant-based diets.
We will uncover them and also debunk them with real facts. Let’s explore how all the plant-based diets are considered as effective for muscle growth and fitness as any other diet.
Myth 1: Plant Proteins are Incomplete
One of the biggest myths in nutrition is that plant-based proteins are incomplete. This means that they lack the basic amino acids that our body needs. While it is true that each plant protein source might not contain every essential amino acid. But this is not the full truth. We can mix different plants throughout the day to get a complete amino acid profile.
This is the reason why plant-based doctors and diet physicians recommend eating a range of foods. For example, they focus on the intake of foods like beans, quinoa, and tofu. All of them together work as superfood supplements that offer all the essential amino acids.
Myth 2: You Can’t Build Muscle on a Plant-Based Diet
The idea that you can’t build muscle without animal protein is outdated. Do you want to know the reason? Because, plant-based protein sources like soy, lentils, and chickpeas contain all the necessary building blocks for muscle growth.
In fact, it is not wrong to mention here that many plant-based diet physicians say it’s not only possible but effective to gain strength on a plant-based diet too. So, why to doubt the effectiveness of a vegan diet?
A recent study shows that plant and animal proteins support muscle growth similarly. The key here is also to get enough protein overall. It doesn’t matter where it comes from, all you have to just focus on its consumption.
It is worth mentioning for all those who still believe in carnivore diet myths that this is not true at all. The real truth is that muscle-building on a plant-based diet is not just possible, it’s powerful too. So, why not go for it?
Myth 3: You Have to Eat All Your Protein in One Meal
A common misconception is that you need to consume your entire protein intake in one sitting for muscle growth. But this is not a complete fact. It is a general truth that no one can take all the portions at one time, right?
So, the thing here to know for you is that plant-based diets and protein timing both should be spread out so your protein intake throughout the day is just as effective. Thus, instead of loading up on protein in one meal, it’s way better to eat consistent amounts at each meal. What do you say?
Plant-based doctors also recommend to aim for around 20-30 grams of protein per meal. This gradual intake keeps your body fueled. It also emphasizes the importance of protein spreading in all of your meals for your muscle recovery too.
Myth 4: Plant-Based Protein Is Bland and Less Nutritious
Plant-based protein sources often get a bad rap. Do you know why? Just because some think they might lack flavor or essential nutrients. But, it is really important to mention here that plant proteins like black beans, nuts, and tofu offer much more than just protein.
All of them are full of essential nutrients like fiber, antioxidants, and essential vitamins. Interestingly, all of these nutrients are not present in animal proteins. Sounds amazing for vegans, right?
Carnivore diet myths also suggest plant-based proteins can’t measure up. But in truth, plant-based diets deliver extra benefits that promote overall health. Plus, with the right seasonings and recipes, plant proteins can be more suitable for everyone. All just because they are delicious and versatile.
Myth 5: You Need More Protein Than You Think
Some people believe that with plant-based diets, you need to eat huge amounts of protein to build muscle. But actually, more protein doesn’t necessarily mean better results. The body has a limit on how much protein it can use at once. As a result, anything extra is either stored as fat or flushed out.
Most plant-based diet physicians recommend around 1 to 1.6 grams of protein per kilogram of body weight. It is especially suggested for those who do regular strength training. That is why it is not wrong to say that a balanced mix of proteins is enough without going overboard.
Bottom Line
In the end, the biggest takeaway we want to add here is to diversify your diet. Enjoy a variety of whole foods that contain all the essential nutrients. All you need to do is trust the guidance from plant-based doctors and let go of outdated myths about plant proteins. Rest assured that all plant-based diets offer all the nutrients you need to be strong, healthy, and fit.
