Goldman David M, Warbeck Cassandra B, Karlsen Micaela C
Department of Public Health, University of Helsinki, 00014 Helsinki, Finland.
Department of Research and Development, Metabite Inc., New York, NY 10036, USA.
Nutrients. 2024 Apr 10;16(8):1122. doi: 10.3390/nu16081122.
Despite increasing awareness of plant-based diets for health and athletic performance, athletes are cautioned that careful dietary monitoring is necessary. Whether commonly consumed plant-based diets are nutritionally adequate for maximal muscular hypertrophy remains unknown. This modeling study assessed the nutrient composition of completely plant-based diets scaled to the caloric demands of maximal muscle mass and strength development in adult male bodybuilders. To model calorie requirements, anthropometric data from bodybuilders were input into the Tinsley resting metabolic rate prediction equation, and an appropriate physical activity factor and calorie surplus were applied. Dietary data from a large cohort following completely plant-based diets were then scaled to meet these needs. Modeled intakes for nutrients of interest were calculated as 1.8 g/kg/day of protein and 2.75 g/meal of leucine, which surpass mean requirements for maximal increases in muscle mass and strength and muscle protein synthesis, respectively. Daily levels for all micronutrients, except vitamin D, also exceeded requirements. Saturated fat levels were aligned with dietary guidelines, although sodium levels exceeded recommended limits. Consumption of larger portions of commonplace plant-based diets, scaled to meet the energy demands of maximal accrual of muscle mass and strength, satisfied protein and leucine requirements without the need for additional planning.
尽管人们越来越意识到植物性饮食对健康和运动表现的益处,但仍有人提醒运动员,必须进行仔细的饮食监测。常见的植物性饮食在营养上是否足以实现最大程度的肌肉肥大尚不清楚。这项建模研究评估了完全基于植物的饮食的营养成分,这些饮食是根据成年男性健美运动员最大肌肉量和力量发展的热量需求来调整的。为了模拟热量需求,将健美运动员的人体测量数据输入廷斯利静息代谢率预测方程,并应用适当的身体活动系数和热量盈余。然后,对大量遵循完全植物性饮食的人群的饮食数据进行调整,以满足这些需求。计算出的目标营养素模拟摄入量为蛋白质1.8克/千克/天,亮氨酸2.75克/餐,分别超过了最大肌肉量和力量增加以及肌肉蛋白质合成的平均需求。除维生素D外,所有微量营养素的每日摄入量也都超过了需求。饱和脂肪水平符合饮食指南,尽管钠含量超过了推荐限值。按比例增加常见植物性饮食的摄入量,以满足最大程度增加肌肉量和力量所需的能量需求,无需额外规划就能满足蛋白质和亮氨酸的需求。