Building muscle and strength are important for overall health. In fact, muscle mass has been shown to be a predictor of longevity, as shown in a study of older adults1. Building muscle improves quality of life and is the secret sauce for making life worth living.
Strength training can allow us to participate in activities we choose by making us stronger and more agile, helps strengthen bones, reduces inflammation, helps prevent falls, and even helps with growing brain cells2,3. Resistance training has been shown to lower chronic inflammation, which is the root cause of many chronic illnesses, such as heart disease, diabetes, autoimmune disease, and dementia, to name just a few examples.3 Resistance training can also improve cognitive function, as it has been shown to increase brain-derived neurotrophic factor (BDNF), which is a key molecule related to brain plasticity and changes in learning and memory. 4
Although muscle mass decreases as we age, we can successfully build muscle through a healthy diet and regular exercise.
Here are some tips for putting on muscle mass on a plant-based diet:
- Consume adequate protein: Amino acids are the building blocks for building muscle, so it is important that you are consuming enough protein. Good sources of plant-based protein include beans, lentils, tofu, tempeh, seitan (for those who aren’t gluten-sensitive), nuts, seeds, and whole grains. Even vegetables have protein, so be sure you are eating them! If you’re curious, you can enter your meals in apps such as Cronometer or MyFitnessPal and get a sense of how much you are truly consuming.
- Eat enough calories: If you are eating enough diverse calories on a clean whole food, plant-based diet and are not malnourished, you should be getting enough protein. Building muscle mass requires an increase in calories, so it is important to ensure that you are consuming enough calories to support your workouts and muscle growth.
- Eat a diet high in antioxidants, polyphenols, fiber, and micronutrients. Keep in mind, that the body is being stressed during exercise, which can cause inflammation and increased lactic acid buildup. The anti-inflammatory properties of plants help to decrease muscle damage, soreness, and enhance recovery. Eating a plant-rich diet is also high in nitric oxide-rich foods, such as beets, arugula, and even watermelon, which helps dilate blood vessels and improve blood flow. This increase in blood flow can help reduce the soreness (Delayed Onset Muscle Soreness – DOMS) that follows intense exercise and allows a faster recovery.
- Strength training is key! Regular strength training is crucial for building muscle mass. Aim for doing strength training exercises at least 2-3 times per week. If this is new to you, consider starting with a trainer or in a class to get instructions and be sure you are doing it safely. You can even use body core work, where you do activities such as pushups, tricep dips, lunges, squats, and plank work. Exercise bands or home weights are other useful tools to consider. The key is to challenge yourself and gradually (and safely) increase resistance, weight, or number of reps.
- Allow for adequate recovery. Take time to rest and recover to allow for muscle growth. Muscle tissue is actually broken down with exercise, and it is in the rest period that you build new muscle tissue. Getting quality restorative sleep and allowing for enough rest days between workouts will enhance the building of muscle tissue.
Building muscle mass takes time and consistency. Create the habit and make it a part of your regular life. With a healthful plant-rich diet and regular strength training, you can achieve your muscle-building goals at any age!
Resources:
- Muscle Mass Index as a Predictor of Longevity in Older Adults. Am J of Med, 2015.
- Intense resistance exercise increases peripheral brain-derived neurotrophic factor, J Sci Med Sport, 2017.
- Effects of Resistance Training on the Inflammatory Response, Nutr Res Pract, 2010.
- Plant Powered Protein by Brenda Davis, 2023.