Train With Purpose: Building Muscle Without Eating Flesh
August 3, 2018
Train With Purpose is a series brought to you in collaboration with Bodybuilding.com. By: Mike Mahler
Bodybuilding.com contributor Mike Mahler is a certified Russian Kettlebell Challenge instructor, strength coach, athlete and freelance journalist. This article has been modified slightly from its original form.
There is no way that you can get big and strong on a vegetarian diet! I used to hear this all the time from my meat-eating friends. I say “used to,” as I never hear it anymore from people that know me or from people that have seen my photos on my website. Yes, my friends, you can in fact get bigger and stronger on a vegetarian diet. You can even do it on a vegan diet that includes no animal products whatsoever.
When I was fifteen, I read an interview with Harley Flanagan, lead singer of the legendary NYC hardcore band the Cro-Mags. In it he stated that he became a vegetarian to lead a more peaceful life, and that one cannot talk about peace when they have a steak on their plate, because an animal died in agonizing pain to end up there. That really struck a chord with me and got me thinking about the thousands of animals that suffer daily in factory farms. Not long after, I visited Kenya with my parents and experienced a feeling of oneness with the animals over there.
I realized that I did not want to contribute to the unnecessary suffering of other beings, and I knew that I needed to make some changes. Finally, I saw a movie called The Fly II in which a golden retriever is mutilated in an experiment gone bad. That got me thinking about how animals are abused in labs and further solidified my new direction. In addition, to giving up meat, I decided that I would make sure to purchase products like toothpaste, shampoo and soap that were not tested on animals.
I gave up meat gradually. I started off by giving up all meat except fish. Then I gave up fish, but continued to eat eggs and dairy. Once I realized that most eggs and dairy products came from animals that lived miserable lives on factory farms, I gave up all animal products. That was ten years ago.I have never looked back. While I am an ethical vegan, there is no doubt in my mind that a vegan diet is healthy, and that I can get everything that my body needs for my intense lifestyle. As in any other diet, planning is required.
The number one thing that people always ask me is where do I get my protein. Many vegans that I have met make the mistake of thinking that you do not need much protein at all. I even had one guy tell me that only 5% of one's diet should come from protein. Of course this guy looked like Don Knotts and would be blown off like kite if a strong wind came along. I had another guy tell me that I can get protein from a cucumber and that I should not even worry about it.
This guy was not in shape either and was in no position to give me nutrition advice. We have to be much more sensible than that. Especially if we expect anyone to give up meat and adopt a vegetarian diet. Telling people that they can get all of the protein that they need from eating spinach and leafy green vegetables is impractical. Just because it works for the gorillas does not mean that it will work for us. Not getting enough protein and thinking that only 5% of your diet needs to be comprised of protein are surefire ways to be spindly and weak for the rest of your life.
Mike Mahler's protein shake:
I’m not suggesting you need two grams of protein per pound of bodyweight, as many bodybuilding magazines state. That is way too much protein and a case of overkill. For athletes, 0.7 to 1 gram of protein per pound of lean muscle is optimal for increasing strength and size. For example, if you weigh 180 pounds and have ten percent body fat, then you should shoot for 150-160 grams of protein to build more muscle. If you want to maintain your size, then 100-120 will probably be sufficient.
Technically still vegan.
Next, vegans, like anyone else, need to load up on healthy sources of fat. Without enough fat in your diet, your skin will dry up, your energy will plummet, and you will look like death. Getting 20-30% of your calories from fat is a good way to go. Load up on healthy fats such as flaxseed oil, olive oil, almonds, walnuts, almond butter, and avocados. Also, vegan diets are free of all saturated fats, which is great for the most part. However, some saturated fat is required for optimal health, so get some coconut oil or coconut milk in your diet as well.
Finally, make sure that you eat a variety of food to get a full array of muscle-building amino acids. Some examples of good combinations include: black beans and quinoa, lentils and brown rice, almond butter sandwiches, rice protein/soy milk shakes, green peas and almonds. Have some veggie burgers and other fake meat products from time to time, but make sure that the majority of your diet comes from fresh, organic food.
Sample Mike Mahler vegan dinner:
