In this article, we follow the adventure of Niels, a personal trainer, who was on a mission to eat 250 grams of protein entirely from vegan protein sources. Niels is not a vegan, but vegan protein sources are part of his protein toolbox. Some background information: Niels is 30+, 186 cm tall, has a muscular build, has a standing profession and weighs around 100 kg. We dive into a day where he introduces you to 5 delicious recipes that fit his muscle building diet.
Written by A.L. Oosterling BSc sports dietitian, NSCA-CPT, ISAK
Meal 1 & 2: Pre-workout and Post-workout Breakfast with 45gr of vegan protein each
A key moment of the morning routine is coffee. Niels normally takes black coffee or an espresso, but on Sundays he always makes a soy latte. A soy latte with 100ml unsweetened soy milk gives about 3.7gr of vegan protein, 0.9gr of carbohydrates, 2.1gr of fats and 40 kcal. After coffee, it was time for breakfast. Niels was in the mood for pancakes.
This meal would be his pre- and post-workout, since he planned to train today. For building new muscle mass, the TOTAL amount of protein that comes in DAILY is most important.
But if you want to build muscle mass as efficiently as possible, the next step is to look at the timing and distribution of protein intake. Our muscles are particularly receptive to muscle building and the muscle repairing properties of protein around our (strength/resistance) workouts. That’s why Niels eats 2 balanced meals around his training with 45 grams of protein each.
Niels ate the first meal 1.5-2 hours before his strength training and the other half of his protein pancakes 1.5-2 hours after his workout.
Healthy Vegan Protein Pancakes with Chickpeas
Nutritional value per serving (1/2): 45gr protein | 110gr carbohydrates | 17.5gr fats | 746 kcal
Ingredients for the healthy vegan pancakes (2 servings)
- 200-230gr chickpeas, cooked, canned or bottled
- 170gr oats
- 35gr vegan protein powder, flavor of your choice – This recipe contains SUPPLEAM Premium Plant-Based Protein in the flavor “Chai Latte”
- 7gr cocoa powder (optional, but delicious)
- 50gr dried dates (soaked in hot water, without seeds)
- 500ml of water
The vegan protein topping - 70-75gr unsweetened soy yogurt
- 15gr vegan protein powder, flavor of your choice – This recipe contains SUPPLEAM Premium Plant-Based Protein in the flavor “Chai Latte”
Other Toppings: - 25gr nut butter
- 100gr banana, cut into slices
Want the recipe for these super healthy protein pancakes? You can find it here:
Meal 3: Stir-fry with vegan meatballs with 56gr of vegan protein
Vegan Lomo Saltado, stir-fry with a Peruvian twist
Nutritional value: 1077 Kcal | 56 gr protein | 159 gr carbohydrates | 19 gr fat
The next meal was inspired by the Peruvian dish “lomo saltado,” originally made with beef. Niels made his own vegan version with vegan balls and extra vegetables. The vegan meatballs are made from soy, a high-quality vegan protein source.
Ingredients for the stir-fry with vegan meatballs
- 620gr potatoes, cut into wedges, seasoned
- 10ml oil
- 75gr red onion, cut into thick half rings
- 100gr red bell bell pepper, cut into half rings
- 10gr coriander
- 200gr vegan balls, halved
- 50gr fresh leaf spinach
- stir-fry sauce: 1/2 vegan oyster sauce (50ml) (vegetarian mushroom stir-fry sauce, Lee Kum Kee), 1/4 low-sodium soy sauce (25ml), 1/4 vinegar (25ml), cumin powder, garlic, oregano
DID YOU KNOW? Potatoes contain greater amounts of essential amino acids
Did you know that the protein from potatoes is relatively high in essential amino acids? A 2021 review by Pinckaers P.J.M. et al. shows that proteins from potato, corn, peas, rapeseed, silver rice and soy and potato contain a relatively high dose of essential amino acids (from high to low). This makes them excellent choices for plant-based protein intake. Proteins from potato (37%), corn (32%) and peas (30%) appear to contain the highest amount of essential amino acids, respectively. Thus, protein from potato contains even more essential amino acids than animal casein protein (from cow’s milk – 34%) and protein from egg (32%). (1)
Meal 4: Protein Oatmeal made with vegan Protein Powder with 47gr of vegan protein
Protein Oatmeal: Simple, quick and efficient
Nutritional value: 743 Kcal | 47 gr protein | 120 gr carbohydrates | 14 gr fat
For the fourth meal of the day, Niels prepares protein oatmeal. He takes a bowl and mixes in it oatmeal with high-quality vegan protein powder and boiling water. This special protein powder quickly delivers the right amount of plant-based protein you need, and it also contains additional important building blocks for your body called “essential amino acids.” Protein powder is already partially “digested,” so to speak, which means your body can easily absorb and process it. Protein sources with many essential amino acids and that can be easily used by your body because of good absorption and digestibility are considered “high quality” proteins.
Want to know more about finding the best vegan protein powders? Then click here.
Ingredients for the vegan protein oats
- 120gr oatmeal
- 35gr vegan protein powder, flavor of your choice – This recipe contains SUPPLEAM Premium Plant-Based Protein in the flavor “Chai Latte”
- Hot water
- 1 kiwi
- 100gr banana
- 10gr pumpkin seeds
Meal 5: Vegan Instant Noodles with 62gr of vegan protein
Vegan Instant Noodles with Tofu
Nutritional value: 1007 Kcal | 62 gr protein | 88 gr carbohydrates | 45 gr fat
Niels ends his day with an easy meal: vegan instant noodles with tofu.
Ingredients for the vegan instant noodles
- 1 bag of instant noodles (Nongshim Shin ramyun noodles)
- 375gr firm tofu, diced
- 200gr pak choi
- 50gr spinach
- 1/2 lime
Total Intake
At the end of the day, Niels ate an impressive 255 grams (24%) of vegan protein and reached a total of 4,100 calories. Of these, 533gr were carbohydrates (51%) and 114gr were fats (25%).
It is certainly possible to get enough protein for muscle building completely vegan. With the right daily menu and food choices, you can achieve your fitness goals while enjoying delicious meals.
Do you want to see how all meals are prepared? You’ll find them in this video:
Frequently Asked Questions
1. Why is timing important when consuming protein for muscle building?
Timing is important because muscles are particularly receptive to protein around strength training sessions. Eating protein before and after exercise can promote muscle growth.
2. What vegan sources are rich in essential amino acids?
A 2021 review by Pinckaers P.J.M. et al. shows that proteins from potato, corn, peas, rapeseed, silver rice and soy and potato contain a relatively high dose of essential amino acids (from high to low). This makes them excellent choices for plant-based protein intake. Proteins from potato (37%), corn (32%) and peas (30%) appear to contain the highest amount of essential amino acids, respectively. Thus, protein from potato contains even more essential amino acids than the animal casein protein (from cow’s milk – 34%) and protein from egg (32%). (1)
3. How can I easily add more protein to my diet?
Protein powders and vegan meat substitutes are convenient ways to add more protein to your diet. They can be used in a variety of meals and recipes.
4. Why protein is important for muscle building
To build new muscle tissue, you need enough protein. Proteins are the building blocks of muscle. In other words, muscle is made up of protein.
5. Calculate protein requirements.
The right amount of protein is essential. The amount of protein a person needs is based on several factors, like: body weight (and preferably lean mass weight), age, amount of muscle mass, goal (e.g., gain muscle mass or maintain muscle mass during times of weight loss), kcal intake, origin and quality of protein source (e.g., plant vs. animal protein sources) and presence or absence of disease.
With this formula you can calculate your personal protein requirement and determine how much protein you need for muscle building: On average, most athletes can get by with 1.6gr – 2.2gr of protein per kilogram of body weight. In case you eat entirely or dominantly plant-based, are trying to lose weight, have a lot of muscle mass or are 50+, we recommend being on the higher end of the range. In some cases, a higher protein intake is desired, such as when more factors affect your protein needs.
6. Is it difficult to get enough protein when eating vegan?
It can be challenging, but with the right planning, it is certainly achievable. If you have enough kcal available to you, it’s easier than when you want to lose weight and therefore fewer kcal are available.
7. Which vegan protein sources are best?
Some of the best options are soy products like tofu and tempeh, but seitan and lupin are also food products with relatively high protein per 100gr of product. Next to regular food, a high quality vegan protein powder contains the highest amount of protein and essential amino acids per 100gr of product.
8. Are vegan proteins as effective as animal proteins for muscle building?
Yes, vegan protein can be just as effective, as long as you take in enough and thus larger portions than, say, an animal protein source. 20gr of protein from chicken breast (85gr) is not the same as 20gr of protein from tofu (155gr). There are fewer essential amino acids present and poorer absorption/digestibility. So to compensate for the loss, your portion of vegan protein will have to be larger. Certainly 20-30% larger. So, if you want to get a similar effect for muscle mass building from tofu, it is advisable to eat ±200gr of tofu (155gr x 1.3 supplement=201.5gr of tofu).
Sources
- Pinckaers, Philippe & Trommelen, Jorn & Snijders, Tim & Loon, Luc. (2021). The Anabolic Response to Plant-Based Protein Ingestion. Sports Medicine. 51. 1-16. 10.1007/s40279-021-01540-8.
