To many, it may come as a surprise that you don’t have to eat meat to build muscle (vegans rejoice!). Which means that there is no reason for you to worry whether or not you are getting enough protein on a vegan diet.

In fact, studies have found that it does not make a difference whether or not your protein comes from animals or plants. The key to building lean muscle is how much you workout, how you workout, the amount of protein you consume and the times when you consume it.

In this article, we are going to show you how easy it is to gain lean muscle on a vegan diet in 4 simple steps…

Plant protein to build muscle: Does it work as well as meat protein?

Let’s get into the facts…

A recent study found that the short answer to this question is…yes!

The researchers in the study found that plant protein is just as effective to aid in muscle growth and strength as meat and animal protein.

Why does your body need protein?

Protein helps your body to repair and build muscle. Which is why it is so important to consume it after a hard workout.

Protein is a vital element of every single cell in your body. Your hair and nails mostly consist of protein. Your body will use protein to produce enzymes, hormones and other important chemicals. Simply put – protein is an essential building block of your muscles, bones, blood and skin.

Protein is a macronutrient. This means that your body needs large amounts of it. Minerals and vitamins are known as micronutrients, which means that your body only needs small amounts of these.

Did you know that your body stores carbs and fats but it cannot store protein? Which means we need to ensure we are getting enough protein in our daily diets.

But the thing is, you may need less protein than you think.

1. Make sure you are getting the right amount of protein

The RDA (Recommended Dietary Allowance) for protein is 0.8 grams of protein per each kilogram of your body weight.

The easiest way to work this out is to calculate what your minimum protein requirement is in grams and multiply this by your body weight.

So, a person who weighs 70kgs will need 56 grams of protein a day.

If you are someone who regularly works out, then you will need to include a bit more protein in your diet. Experts suggest this amount to be 1.2 to 2.0 grams per kg of bodyweight. Although, 1.5 grams per kilogram is a good amount to work with.

That’s roughly 84 to 140 grams a day for someone who weighs 70 kgs.

Expert tip – Apps like MyFitnessPal are great ways to track your protein consumption and get a good idea of how much protein you are consuming at each meal.

2. Make sure you pair your proteins correctly

Amino acids are known as the building blocks of protein. Your body is able to create some of its own amino acids, but it heavily relies on food to supply the bulk of them.

The amino acids your body cannot create on its own are referred to as essential amino acids. Here’s why you need to know this…

There are 2 different varieties of protein. The first of which is known as complete protein – this type of protein contains the 9 essential amino acids that your body cannot make.

The other type of protein is known as incomplete protein and this does not contain all of the 9 essential aminos.

The majority of plant proteins are incomplete, the only exceptions are chia, hemp, soy and quinoa. All meat proteins are complete proteins.

This is why it’s important to ensure you pair your foods correctly to get the complete protein you need.

Pairing sources of plant protein together to provide all the essential amino acids is known as complementary proteins.

Here are some pairing examples:

• Barley and lentils
• Whole wheat pita and hummus
• Almonds and oats
• Whole grain bread and nut butter
• Brown rice and beans
• Tempeh or tofu with quinoa and brown rice

3. Amazing plant protein sources

For optimal strength and muscle growth, you need to eat around 25 grams of protein at each main meal.

Here are some great examples of plant-based foods that are high in protein:

Beans, legumes and lentils

Kidney beans, black beans, chickpeas, lentils and peas are all great sources of protein. The protein content of each will vary slightly. For example, one cup of canned kidney beans will contain roughly 13 grams of protein. The same amount of lentils will contain 18 grams.

Tofu and soy products

Soy is something you can never get tired of. Soy products such as tofu are a great way to ensure you get protein in your diet and they make for a great meat alternative.

Soy cheese, yoghurt and tempeh are all delicious and healthy!

Tempeh is made from slightly fermented, cooked soybeans that are formed into patties. Roughly 100 grams of tempeh contains 18 grams of protein.

Quinoa and whole grains

Quinoa is known as the powerhouse of wholegrain protein. One cup of cooked quinoa contains 18 grams of protein and 9 grams of fibre.

Wholegrain bread, brown rice, barley and bulgar wheat are all rich in protein and relatively inexpensive.

Nuts and seeds

Cashews, walnuts, peanuts and almonds all contain protein. The same goes for sunflower and sesame seeds.

However, most nuts are high in fats, which is why you do not want to make them your primary source of protein. Nut butter is a great post-workout snack. 2 tablespoons of peanut butter contains about 8 grams of protein.

Protein powder

If you are looking for an easy way to include more protein in your diet, then protein powder is a great way to do it.

Make sure you read the labels of any protein powders you buy and make sure they contain natural ingredients and not any cheap fillers.

4. Time your protein intake correctly

Your muscle growth will heavily rely on the protein you eat, particularly before a workout.

Before hitting the gym, have some soy milk or a handful of nuts. A great snack is also some nut butter on a brown unsalted rice cracker.

You then need to make sure you eat within 30 minutes after your workout. This can be a meal or a snack (depending on the time of day).

A protein smoothie is a great and convenient option after a workout too!

If you want to know more about protein intake and want an eating and training plan designed just for you, then why not get in touch with the WellBe team and we can get you going on your fitness journey?

There’s a common misconception that a hardworking employee is someone who skips lunch and works nights to get the job done.

Although this approach to work-life is somewhat admiral, the nonstop meetings, deadlines, late nights, early mornings and even weekends of work, all spell one thing – burnout.

When you live a life revolved around work, your health takes a back seat and stress takes over.

Companies who understand that an employee’s mental and physical wellbeing is a top priority and implement wellness programs to help achieve this are rewarded with happy, hardworking and healthy staff.

The truth is, corporate wellness programs will soon no longer be a benefit, but rather a necessity in the years to come.

What is a corporate wellness program?

Also known as an employee wellness program, it will include strategies aimed to improve the health and wellness of employees.

The program is designed to reduce stress, give advice and information on health and nutrition and also provide health assessments to help uncover staff-specific health issues.

Simply put – a wellness program helps your company to implement specific practices and techniques that aid in creating a happy and healthy workplace.

The benefits of a corporate wellness program

Before we get into the simple and effective ways you can incorporate wellness in the workplace, let’s first take a look at the benefits of a wellness program

Just a little head’s up – If you would like a more detailed description, have a look at our article to get clued up!

But for now, here are the basics:

• Improved productivity
• Higher engagement
• Fewer sick days
• Happier and dedicated staff
• Better company culture
• Easier recruiting
• Higher retention

Now that you have a good idea on what a wellness program is and how it can benefit your company, let’s get to the good part…

5 simple ways to bring wellness into the workplace

The first step you need to take is to work with a Wellness Coach or Wellness Company who specialises in implementing wellness in the workplace.

This way you can ensure you are making the right choices and taking the right steps toward a healthier, happier and wellthier workplace.

1. Create a flexible work culture

Implementing flexible working hours will enable your employees to avoid traffic and encourage a better balance between their home and work life.

Perhaps you can even allow employees to work remotely once a week?

Still not convinced on flexible work arrangements?

Have a look at this study – researchers from Standford discovered that staff who worked in a flexible work environment produced better results, worked longer hours, took fewer sick days and were much happier at work. They felt trusted and supported as they were allowed to create their own work schedules without the nag factor of micromanagement.

2. Encourage nutrition through healthy meals and recipes

Nutrition and diet have major roles to play in our overall wellbeing.

If your diet consists of high contents of sugar, take outs and greasy foods, your body is going to respond adversely.

Poor nutrition leads to sleep issues, daytime fatigue and low productivity and energy levels at work.

What you put into your body is what you get out.

So, if you’re loading up on the take out and unhealthy canteen food from work (even the freshly baked muffins in the morning meetings), your body is going to take a toll.

Through encouraging healthy eating and allowing your employees to access healthy, filling and delicious foods, this will not only benefit their health but your company’s too.

3. Give employees access to health and wellness information

A great way to do this is to send out a monthly newsletter with healthy recipes, fitness and health tips and tricks and some motivating articles to read and videos to watch. Which is something a wellness company can put together for you.

Instead of bombarding your staff with meeting requests and status updates, throw something healthy in the mix in the form of a wellness mail or newsletter.

Another great way to do this is host weekly wellness workshops where professional wellness coaches can chat with your staff on what it means to live a healthy life and how to go about doing so.

4. Reward healthy behaviours

Provide gym discounts and fitness allowances. For example, you could reward employees who work out a certain amount of times a week with a free coffee booster. You could also reward those who reach their fitness goal (run a 5km or take up a healthy eating plan and stick to it.)

There are all sorts of fun and rewarding ways you can encourage healthy behaviours both at work and at home.

5. Get your staff to move more

Ever heard of a walking meeting? It’s where you and your staff take a stroll to discuss things instead of sitting in a boardroom.

If this isn’t your style, then why not create lunchtime yoga sessions or mindfulness mornings?

The more exercise your employees can fit into their daily lives, the better they wellbeing will be.

Are you ready to bring wellness into the workplace?

If after reading this, you are ready to motivate employees, improve their health and happiness and in turn, improve productivity and the success of your company, then it’s time you get in touch with us.

What WellBe can do for your company:

• Health-related digital content and newsletters
• Workplace workouts
• Menu additions, meal suggestions & recipes
• Weekly workshops and seminars
• Customised exercise and nutrition plans
• Ongoing health and wellness consulting
• Counselling and psychological support
• Physiotherapy and chiropractic assistance
• Performance and personal development coaching

So, are you ready for wellness?