2025-06-09
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Documentaries
Strength, endurance, and a sculpted body are the results of physical training and proper nutrition. To develop muscles, we need to include a sufficient amount of protein in our diet. But is it possible to achieve the desired results on a plant-based diet? The answer is yes. Let’s broaden our perspective on dietary habits and take a deeper look at the question of protein in our nutrition.
Food culture and marketing undoubtedly influence our perception of nutrition. At some point, we were led to believe that protein can only be found in meat and other animal-based products. To make our lives easier, we gladly accepted these "rules of the game." It’s simpler and faster than trying to understand how the body works, what it needs, and the nutritional value of different foods.
However, if you're aiming to raise your awareness and form healthy habits, that’s not enough. It's not sufficient to choose food based on isolated nutritional indicators (such as the amount of protein or calcium). The documentary The Game Changers explores the importance of protein and explains how to meet your protein requirements on a plant-based diet.
Protein is an essential nutrient. It serves as a building block for the cells and tissues of our body. Protein plays a role in recovery processes, supports the immune and hormonal systems, and is necessary for catalyzing metabolism and DNA replication. Its importance in the body can hardly be overstated.
Protein biomolecules are made up of amino acids. Our body needs 20 different types of these organic compounds. It can produce 11 of them on its own. The remaining ones must come from food. These are called essential amino acids (those the body cannot synthesize), and they include:
In fact, the average person does not need to consume large amounts of protein to meet these needs.
For moderate physical activity, the body does not use protein as a source of energy. Carbohydrates serve as the “fuel” for such activity. However, the situation is a bit different for athletes. A body that is regularly trained and exposed to physical stress needs more protein. It supports effective recovery and serves as the building material for muscle growth
Patrik Baboumian, a strongman and world record holder, was once asked, "How did you become as strong as an ox without eating meat?" To which the athlete calmly replied, "Have you ever seen an ox eat meat?".
We are used to thinking that the most nutritious sources of protein are animal products. However, few people realize that animals primarily get these organic compounds from plants. The largest and strongest animals are herbivores. Just think of elephants, rhinos, or horses. By eating plant-based foods, they get enough proteins to stay healthy throughout their lives and maintain and sustain the presence of large muscle mass.
Modern research has repeatedly confirmed that a balanced plant-based diet can fully meet the body's needs for protein components. Vegans often get more protein than they need. At the same time, meat eaters consume about half of these organic
compounds from animal products. The rest comes from the vegetable part of the diet. For example, a peanut butter sandwich contains as much protein as three large eggs.
Another common stereotype is that the quality of vegetable protein is supposedly worse than animal protein. In fact, this is not true. The body breaks down protein into individual amino acids. Subsequently, when necessary, it builds the necessary compounds from them. The source of protein is not important for building muscle mass. The main thing is to consume enough of it.
Patrick Babumian, a strongman and world record holder, was asked: “How could you become strong as an ox without eating meat?”. The athlete calmly replied: “Have you ever seen an ox eat meat?”
For health and effective training, the source of protein is less important than its quantity.
It's worth noting here that compounds of animal origin are even “poorer” than those we consume from plants. The organisms of birds and animals “take” all the most useful components for themselves - antioxidants, fiber. That's why animal products on store shelves can hardly be called nutritious. At the same time, animal meat accumulates hazardous substances such as pesticides and mercury.
Vegetable protein has the opposite effect. It contains a large amount of fiber, antioxidants, and vitamins. These substances reduce inflammation and improve blood circulation.
For example, plants contain up to 64 times more antioxidants than animal products. Such proteins also optimize the gut microbiome and reduce inflammation by 29% (with a balanced diet maintained for at least three weeks).
Thousands of athletes have already experienced the beneficial and effective impact of plant-based foods firsthand. A well-balanced vegan diet supports progress in training and offers additional advantages.
Plant-Based Nutrition:
The Academy of Nutrition and Dietetics confirms that a plant-based diet meets the protein needs of athletes. Sometimes, it even exceeds them.
People who don't play sports can also benefit from a plant-based diet. They have more energy, better pain tolerance, reduced fatty tissue, and increased muscle mass. The Food and Agriculture Organization of the United Nations recommends a plant-based diet to prevent chronic diseases.
The current recommended daily intake of protein is 0.8 grams per kilogram of body weight. For example, a person weighing 77 kilograms should consume approximately 62 grams of protein daily. However, athletes require more of these nutrients than people who do not engage in intense training. Specific figures depend on the sport.
For example, long-distance runners and cyclists are advised to consume 50% more protein than average. This amount is considered optimal for effective recovery and better results. Bodybuilders and strength athletes should consume about 2.0 g/kg. For these athletes, protein intake is perhaps the most important factor, as it affects muscle development and strength quality and speed.
Many athletes, including professionals, follow a plant-based diet. Their experience confirms that getting enough protein from a plant-based diet is not a problem. The key is to have basic knowledge of which foods are the most nutritious sources of these substances.
Building muscle mass on a plant-based diet is a path to strength, endurance, and health. All it takes is consciously constructing your diet: considering your protein needs, combining foods wisely, and understanding your body’s requirements. Eat balanced meals — train with intention — and your body will thank you.
