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. 2024 Apr 10;16(8):1122.
doi: 10.3390/nu16081122.

Completely Plant-Based Diets That Meet Energy Requirements for Resistance Training Can Supply Enough Protein and Leucine to Maximize Hypertrophy and Strength in Male Bodybuilders: A Modeling Study

David M Goldman  1   2 , Cassandra B Warbeck  3 , Micaela C Karlsen  4   5
Affiliations

Completely Plant-Based Diets That Meet Energy Requirements for Resistance Training Can Supply Enough Protein and Leucine to Maximize Hypertrophy and Strength in Male Bodybuilders: A Modeling Study

David M Goldman et al. Nutrients. .

Abstract

Despite increasing awareness of plant-based diets for health and athletic performance, athletes are cautioned that careful dietary monitoring is necessary. Whether commonly consumed plant-based diets are nutritionally adequate for maximal muscular hypertrophy remains unknown. This modeling study assessed the nutrient composition of completely plant-based diets scaled to the caloric demands of maximal muscle mass and strength development in adult male bodybuilders. To model calorie requirements, anthropometric data from bodybuilders were input into the Tinsley resting metabolic rate prediction equation, and an appropriate physical activity factor and calorie surplus were applied. Dietary data from a large cohort following completely plant-based diets were then scaled to meet these needs. Modeled intakes for nutrients of interest were calculated as 1.8 g/kg/day of protein and 2.75 g/meal of leucine, which surpass mean requirements for maximal increases in muscle mass and strength and muscle protein synthesis, respectively. Daily levels for all micronutrients, except vitamin D, also exceeded requirements. Saturated fat levels were aligned with dietary guidelines, although sodium levels exceeded recommended limits. Consumption of larger portions of commonplace plant-based diets, scaled to meet the energy demands of maximal accrual of muscle mass and strength, satisfied protein and leucine requirements without the need for additional planning.

Keywords: bodybuilding; leucine; muscle mass; plant-based; protein; sports nutrition; strength.

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Conflict of interest statement

David M. Goldman consults for Metabite, Inc. C.B.W. and M.C.K. declare no competing interests.

Figures

Figure 1
Figure 1
Protein and leucine levels scaled to meet the energy requirements of adult male bodybuilders following completely plant-based diets during the bulking phase, in relation to thresholds proposed to maximize gains in muscle mass and strength in response to resistance exercise training. g: grams; kg: kilograms. Footnotes: a Total protein requirements to maximize RET-induced increases in muscle mass and strength were determined as the product of 1.6 g/kg/day and mean athlete body mass in the population used for modeling [47,60]. b 1.6 g/kg/day was used as the target relative protein intake, based on a consensus statement from the International Olympic Committee [60], which recommends daily protein intakes for high-performance athletes pursuing maximal muscular hypertrophy and strength of 1.6 g/kg/day [47]. c Modeled total leucine target was set at 8 g/day because a solution to meet protein and amino acid requirements has been made to consume four protein-rich meals per day [67], one every three to four hours, to optimize MPS [68]. d Modeled leucine target was set at 2 g/meal because this quantity maximally stimulates MPS in young adults [61,62] and levels that reach or exceed this target exert similar anabolic effects regardless of whether they are sourced from animal- or plant-based proteins [63,64,65].
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