I have a friend that recently turned vegan (for moral considerations) who lifts. If macros needs were met as set in the To Be a Beast article would supplementation of either vegan/vegetarian leucine or BCAAs at each feeding be a equivalent to eating animal protein with 3g leucine every meal?
Depends exactly what the source is, as there are different bioavailabilities amongst vegan protein sources.
Additionally, while leucine is important …the total concentration of all essential amino acids (and the conditionally essential ones) play a role in muscle metabolism so I wouldn’t just manage vegan nutrition through leucine levels. Then again, no one goes vegan for the anabolic properties.
Bouzer, I was wondering the same thing after I read Jordan’s article “To Be A Beast”.
I’m also “more vegan” than most, so I’m really trying to make sure I get in what I need. For what it’s worth, I’m 41, going on my 9th week of LP and feeling strong. My lifts are still going up every session. I did have to do one reset on my squats, but I think that’s more to do with being 6’2 and 5 feet of me is legs. After the reset, all seems good. I’ve gained 17 pounds, going from 158 to 175 and still going up about a pound a week. I’m working on it!
You might want to go on youtube and checkout Jordan’s Q&A from a couple days ago. I think he said it perfectly in that video. I think he was pretty much saying It comes down to goals and what you want to do. BTW Jordan, thanks for all the great Q&A videos!
I DO think consuming animal products would help me build a little more muscle or a lot more maybe. I have no idea why vegans try to argue that plant protein is just as good at growing muscle, it’s not. Even vegan Doctors would tell you it’s not. That’s just nonsense in my opion. All that said, I’m happy with the results I’m getting right now on plants and that’s good for me. I also appreciate how cool you are about the topic Jordan. You always seem to be as helpful as possible…unless someone comes on here trying to be a complete idiot, talking about stuff they probably know very little about.
Anyway Bouzer, not sure if you’re even looking for tips, but if so…
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I take in a protein supplement everyday, sometimes twice a day. I like “22 days nutrition” protein and “Vivo Life Perform” protein powders. I usually mix it in a blender with an additional cup of beans (white, kidney, lentils, black, pinto or whatever I have). I also add 1/2 cup of oats, 1-2 tbsp of ground seeds (flax, hemp, pumpkin, chia), a little frozen berries, sometimes a banana, a little greens sometimes (parsley, kale, collards, broccoli), 1-2 cups of soy or oat milk. Soy has more protein, but I don’t go over 3 servings a day with the soy. Also, if you’re really trying to up the calories, you could add some nut butters. Peanut butter is great. This is my morning and sometimes evening shake. It really doesn’t need to be this complex though. It’s just what I do.
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I eat a ton of beans, legumes and whole grains (rice, oats, millet, quinoa)
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I also think one thing to keep in mind when eating mostly or all plants, is you REALLY need to make sure you’re getting enough calories and protein in. The plant fiber will deceive you into thinking you’re eating more than you really are. By default it’s not a calorically dense diet, but you can make it so IF you eat the right foods. The blender is your friend!
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I think sticking to whole plant foods is key. Oreos and Doritos are Vegan, but they will not help your workouts and will most likely make you feel like crap.
Again, I’m not saying this is what you should do, everyone is different and has different needs and goals. This is just what works for my goals…so far anyway.