I'm looking for a more scientific explanation on the body's capability to create new muscle cells in absence of a source of complex aminos .Did u look into it deeper ?
No, I wasn't bodybuilding when I was vegan.
According to this though, you can get all the protein you need from eating food like beans and rice, tofu, lentils, grain, and hemp frequently.
It's difficult, but not impossible.
http://www.veganbodybuilding.com/rob/?page=article_proteinMany people are scared to adopt a vegan diet because they think they will lack protein, but protein is easy to find and little is required for maintaining health. A standard is 1 gram of protein per pound of bodyweight for athletes and 1.5 grams of protein per pound of bodyweight for bodybuilders and other athletes interested in bulking up and adding mass. Eating consistently throughout the day makes it easy to consume that amount of protein if a variety of foods are consumed. "How" should not be the issue, but "where," is a valid question. In an animal protein based society, we grow up believing the only sources of protein are from animals. As a vegan athlete I outline meal programs that are protein-rich and plant derived to show exactly "where" and "how" vegans get their protein. I pay special attention to protein and my main protein sources come from hemp, soy, tempeh, nuts, beans, lentils, grains and a variety of powders and bars including complete meal replacements, adding up to 200-300 grams per day. Tofu, a soy product, typically has 10-20 grams of protein per serving. Soy also has a Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1.0, which is the highest protein rating for a food to have, and it scores higher than beef protein. Hemp is one of the best sources of protein, period. It is alkalizing, packed full of nutrients, and is grown from the most sustainable methods, making it arguably the best resource. We often hear about protein combinations to make a complete protein. This is an accumulation of essential amino acids. Combining sources such as hemp, rice and pea provide a powerful amino acid profile for enhanced biomechanical efficiency. Taking in large quantities of protein can be taxing on the liver and kidneys so it is important to drink a lot of water when you're on a high protein diet. Drinking water helps your body's organs process large amounts of protein. In addition to the high protein foods, I also eat a significant amount of fruits, green vegetables, and eat raw and organic foods whenever possible. Raw sources of protein can be found in nuts, seeds, seaweed, broccoli, spinach, kale, and other veggies and are some of the most potent and most beneficial sources of protein available on the planet.
The bulk of my diet consists of fruits in the morning; protein sources such as nuts, protein drinks and bars for snacks; green vegetables, beans, tofu and other protein and calorie-rich foods for lunch, and a variety of fruits, vegetables, beans, legumes, and grains for dinner. A typical meal for dinner may include a lentil soup with chopped of veggies, steamed or raw broccoli, tofu, and brown rice. Potatoes, tempeh, beans, and nuts are also staples of my diet and are often consumed around dinnertime. I typically just drink water before and after meals but for dinner I may include soymilk, almond milk, or natural fruit juice.
I focus on eating every 3 hours to stay in an anabolic state with a positive nitrogen balance for maintaining and building muscle. Taking in nutrients every 2-3 hours ensures that your muscles will always be fueled and nourished, providing the best opportunity for growth and achieving desired results. Eating every 3 hours may sound challenging but if you prepare your foods for the day in advance, it is really quite simple. You don't have to eat an entire meal, just take in protein, carbohydrates and fats every 3 hours and it will add up to a sum of calories that will not only maintain muscle but build muscle, combined with a weight-training or exercise program. Drinking water every two to three hours will also keep you well hydrated, assist with processing of protein foods, and will help you accumulate a gallon a day which is a minimum goal for most bodybuilders.
