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Food is the fuel for muscle growth

For years, protein powders have been a common dietary supplement used by bodybuilders and other athletes in training. The prevailing theory among these groups has been that the additional muscle-building properties of protein powder would provide them with a competitive advantage.

Knowing that protein is the key raw material involved in the repair, preservation and growth of muscle tissue, bodybuilders, in particular, believe that the protein supplied in powder is an economical way to get large amounts of protein, more easily absorbed — and that more is better to achieve their lean muscle mass goals.

These fallacies have made their way into the mainstream of late, and now protein powder is being packaged “to-go” and marketed to the non-athlete as a meal replacement, a quick pick-me-up, or even as a health food.

Let’s examine the role protein plays in muscle-growth and the relative effectiveness and safety of protein powder:

Exercise is the primary factor that determines muscle mass, and the right foods are the fuel.

The first important thing to note is that it is exercise – not food – that stimulates muscle growth! Dietary protein does, however, provide the raw materials that muscles need in order to grow. Many whole plant foods, such as green vegetables, beans and seeds, are protein-rich and provide adequate protein for muscle growth.

But what’s wrong with protein powders?

When we consume animal protein, the body increases its production of a hormone called IGF-1, (insulin-like growth factor 1). IGF-1 is one of the body’s important growth promoters early in life, but later in life IGF-1 promotes the aging process. Igf-1 has been shown to promote the growth, proliferation and spread of cancer cells, and elevated IGF-1 levels are linked to increased risk of several cancers, including breast, colon and prostate cancer.1-5

Unnaturally concentrated, “isolated” soy protein, such as that found in protein powders and meat substitutes, are particularly problematic. The essential amino acid profile of soy is the most “complete,” plant protein, meaning the closest to animal protein, as it is the amino acid profile of animal protein that sparks IGF-1 production.6 It is when soy is processed and concentrated as “isolated” soy protein, that it can have similar negative hormonal effects to animal proteins, which does not occur with more natural forms of soy such as tofu, tempeh and soybeans. Obviously, whey and casein based protein powders are strongly IGF-1 promoting.

Learn more in Dr. Fuhrman's Healthy Times Newsletter #43: Insulin-like Growth Factor 1 and Cancer

Can you build muscle while keeping IGF-1 levels in a safe range?

Muscle growth is not dependent on only the amount of IGF-1 circulating in the blood – muscle tissue produces its own IGF-1 in response to strength training to fuel muscle growth.7 A combination of strength training and a Nutritarian diet will result in lower, cancer-preventive levels of IGF-1 levels circulating in the blood, while still allowing for local production of IGF-1 needed for muscle-building.

What are the best muscle-building foods?

Whole food sources of protein are the best choice. High-protein plant foods such as sunflower seeds, hemp seeds and Mediterranean pine nuts, blended into shakes and smoothies, is a high-nutrient substitute for nutrient-poor protein powders. Intact whole grains (such as oats, quinoa and wild rice) are rich in micronutrients, as well as protein.

For those that insist on using isolated protein powders, hemp, rice and pea proteins are better choices than soy protein, since their amino acid profiles are not as close to that of animal protein.

Learn more in Dr. Fuhrman's Healthy Times Newsletter #42: Fueling the Vegan Athlete

thank you. i am trying to see an endocrinologist.

what are good ways to boost your good HDL? what are compound movements?

thank you

does anyone have any advice; exercises, herbs, supplements, vitamins, tricks of the trade, for battling male gyneo?

One thing I did find which annoyed me is an advert for vegan bodybuilding powder that said "Vegan diets are typically low in protein".. Says who?

 

To be fair most vegans I know have shockingly low levels of protein in their diets. Not helped by the fact that some pro-vegan literature you'll see seeks to make a virtue of this fact.

 

Regarding Bulkpowders, their customer service is terrible. Last few times I ordered it took ages to arrive & it's very difficult to get hold of them (they don't publish their phone number anywhere so I had to get hold of it on the grapevine). If you want decent cheap supplements & good service your best bet is http://www.ironscience.co.uk/.

multiple MDs and PhDs I have met and seen in conference advocate for lower protein, around 10-15% of your daily caloric intake. However, that is all types of protein, meat included. They say they do not see ill effects of higher plant protein, when eaten as whole foods. of couse to gain you will need more protein.

I would also like a recommendation for a fat burner that does not come with a list of side effects.....

 

Gallons of cold water, ginger, lemon juice(no sweeteners, no sugar, pure lemon juice), exercises, hypocaloric diet... =)

mix cold water with both ginger and lemon juice?

Hahaha Vega is the best tasting protein powder by far and its a quality mix of several proteins

i take vega sport pre-workout and like it, but the protein made me throw up :/

in my humble opinion, you sound like you're doing these ridiculous fad diets flying around 80-10-10- is that high protein or carb? if it's protein it sounds like the atkins diet, in which case it could be not the tofu and protein powders upsetting your stomach, but only eating protein is making you shit bricks

seriously, these fad diets arent good for you, stop eating, your body will say "shit, i aint getting any food, i'll keep this fat i got stored up for later" and maybe burn some muscle instead?- coupled with the high protein diet(if thats what it is) your body prefers carbs as a food source, if it doesnt have that, it will burn other things you like.

 

but seriously, you shouldnt starve yourself, if you feel like shit while you're on a diet, you need to find something else, you need more than 1400 calories a day,

 

someone please correct me if i'm spilling bullshit though, i'm no expert.

80-10-10 is a high (healthy) carb, low fat, diet. 80% of your calories come from healthy carbs (whole food, plant-based carbs, nothing that is refined), and 10% or your calories from fat and 10 from protein. I did it for 1 month and lost 25lbs, eating between 8 and 11 pounds of food a day. I wasn't starving myself and was eating a ton and still lost weight. right now I am eating about 2lbs of greens/vegetables a day, and then some rice/beans, very little grains. as i get into the gym I am lookng for a good protein supp to take, so if you have any recommendations..

was taking it for constipation. flax seed is a phytoestrogen, and in it's oil form it is the most potent.

I tried 80-10-10 and gained 10lbs of fat and started to have Hypoglycemia.

What were you eating when you did 811 and gained 10lbs of fat! I did it for 1 month and lost 25lbs, eating mostly bananas (15-25 a day), then I added vitamix-juiced 1-2lbs of spinach with strawberries a day for vitamins and minerals.

Since I started adding cooked oils (the hot bar at the local health food store) that are in the different vegan curries and such, I have plateued and haven't lost anymore weight, and maybe even gained some back. i plan on going back to 811 lfrv in a week, and will try to do it for a month.

Hi. I am looking for a good vitamin to take. I am currently 90% low fat raw vegan (811 diet) but do eat cooked long grain rice, organic brown rice and black beans.

The Health Food store recommended both garden of life and new chapter, and I have a friend with crohns who takes Garden of Life. any ideas which is best for a 25~year old male? I follow Dr Greger's talks and read dr graham's books about getting all the vitamins and minerals from the foods you eat, which I agree is the best way, but not practical for everyone's busy lifestyle.

are you still following 80-10-10 lfrv?

i am getting started on it and am looking for others!

That is exactly what happened. Was an active male with zero fat in the chest. Took approx 4000ui? of flax seed oil a day for 30 days.

Coconut milk/meat is one of the only plant based foods that has saturated fat, so watch your intake of it.

Cooking oil/oils is 100% fat, and while it will pack on fat, there is much healthier fat, like fatty fruits and veggies, and nuts. nut butters will do the trick.

Chia seeds have more omega 3s than salmon (oz for oz), hemp seeds are great for cooking with or blending. I blend with chia seeds and hemp, but stay away from

flax seeds and especially flax oil as they are phytoestrogens.

According to Dr Campbell (the china study; MIT/Oxford/Cornell), Dr Furhman (eat to live), and dr graham (80-10-10) you should only be eating around 10% of your daily calories from fat.

Walnuts are awesome for your brain, as are chia seeds. Get your 10% of fat from the most potent and awesome fatty nuts, seeds and vegetables.

Read the book "EAT TO LIVE" by Dr. Joel Furham. it is a vegan diet, where you eat as much as you want, and lose weight. I also did a raw vegan diet, where I lost 25lbs in a month eating as much fruit and leafy greens as I wanted. I ate about 20-25 bananas a day for the first week, after the first week I added 2lbs of dark leafy greens per day for the vitamins and minerals I wasn't getting from the bananas. Drink tons of water, and make sure you're going clear pee at minimum 7 times a day. Keep your fat intake to less than 10% a day of calories, getting that less than 10% from walnuts or avocado. Read 80-10-10 by dr graham if you want more info on a Low-fat Raw Vegan diet for athletes.

i havent used fluoride in toothpaste for months and my teeth look better than the previous Crest extra whitening I used to use

anyone know about flax seed oil and estrogen like symptoms in the male body? or more specifically, ways to combat it

IS THERE A 2013 DATE???

ChIA seeds have more protein than any other seed. a decent amount of protein, more omega 3's (oz for oz) than Salmon! more calcium than milk, and THREE times more iron than Spinach. I usually vitamix-juice 1lb of spinach with 10oz of frozen raspberries or strawberries and banana, and add chia seeds or hemp seeds. Read about chia seeds, they are amazing, and are what aztec warriors are made of!

Every Tuesday there is a vegan group meetup in Honolulu, message for details.

Every 2nd Tuesday of the month is the Hawaiian Vegetarian Society's conference/meeting at a country club.

I've been 99% vegan (1% vegetarian) for about 2 months now.

About a year ago I was still experiencing bowel issues so I took flax seed oil, 3 times a day, after each meal.

moobs developed in a month, at an alarming rate. I quit the flax seed oil, and am very weary about ground flax seed. but

does anyone know a way to combat this?