Vegetable proteins and hypertrophy

Currently, diets without meat are fashionable for various reasons.Some go further eliminating all zoonotic products from the diet (including milk and milk products, eggs, etc.)

There are

Is a bodybuilder using diet without meat doomed to failure?Well, many say yes, but … Bill Pearl (rather does not require a presentation) has passed in his time on a meatless diet.Bill and his wife are lacto-ovo-vegetarians (they also eat eggs and dairy products) since 1969. They do not eat fish, poultry or red meat.Bill reached the top of the mold in 1971 (110 kg of weight).He also believes that this diet has helped him fight high blood pressure, cholesterol problems and high levels of uric acid.These ailments accompanied him when his diet was full of red meat.Currently, Dorian Yates also went through a similar type of diet (another matter that weighs several dozen kg less than at the top of the form, in the years when he was in the forefront of Mr. Olympia).

Lacto-vegetarians can reach for egg white, milk proteins, whey proteins (isolates, concentrates, whey protein hydrolysates).Extreme people who prefer vegan diets remain … well, proteins of rice, peas, pumpkin seeds, etc. An example is the Veggie Protein Complex from Olimp.

Veggie Protein Complex

Is pea protein useful for a bodybuilder?

It turns out that yes.

One hundred and sixty-one men aged between 18 and 35 participated in the study.They trained for 12 weeks.

They were randomly assigned to groups

They all took 25 g of protein or placebo twice a day during a 12-week training period.The training included the top of the body.Biceps were measured at the beginning, after 42 and after 84 days.Muscle gain was assessed by ultrasound and force on an isokinetic dynamometer.


Here you can find some soy and wheat proteins – CLICK



The comment is difficult to expect a significant effect of feeding only 50 g of additional products, be it pea or whey proteins.It is simply not enough, given that men have not changed their previous diet.Nevertheless, in terms of muscle density, the changes were noticeable in the supplementation group.In addition, we know from other studies that vegetable proteins must be administered in higher doses, because they contain fewer essential amino acids (eg leucine).We know from scientific research that even a poorly trained (internship about a year), a fairly light man (72-82 kg, with an increase of 168-190 cm) can take 36 g of whey protein (isolate) after resistance training, but already almost 50 g of protein rice (RPI).

The conclusion of pea protein like whey is a useful part of the bodybuilder’s diet.However, people who excluded meat from the diet and eg eggs must provide much more protein eg in the form of a protein supplement based on pea protein, rice or pumpkin seeds.Bodybuilders who did not completely abandon animal products can reach successfully for whey proteins or eggs.

You can read also: Soy protein – a convenient alternative