Paleo diet vs Vegan diet - which builds more muscle?

To eat like a Caveman or the plant-based modern individual? To eat an ancestral diet or modernised diet. The two diets, although with some similarities, can be see as two different ends of the spectrum. Both diets have their health benefits and concerns. We'll take a deep dive into both diets & highlight any benefits and drawbacks both diets have for fitness, building muscle and more.

Paleolithic diet

The Paleo diet is aimed to resemble what our ancestors ate some 3 million years ago in the Paleolithic era before farming began. This would be foods that people hunted for, fished for and gathered, known as the "hunter-gatherers". Generally, this diet kept humans low in body fat due to the low carbohydrate levels, high protein and fibre and the high activity levels of humans in that era (due to having to go out and hunt for their food). Foods in a Paleo diet are wholefoods & grass-fed meats:

• Grass-fed meat such as beef

• Fish

• Fruit

• Vegetables

• Nuts

• Seeds

Other Paleo friendly foods include Avocado, eggs and a few root vegetables. However some foods such as potatoes and dairy are subject to the individual's level of restrictiveness in the diet.

The premise behind a Paleo is that processed foods of today lead to conditions such as obesity, diabetes and other health issues, so all factory produced, GMO foods are to be avoided. These include:

• Refined sugars - breads, pasta

• Salt

• Grains - wheat, rice, barley

• Legumes - beans, lentils

• Potatoes (subjective)

• Dairy (subjective)

• Refined vegetable oils**

• Trans fats found in processed tinned foods, fast food or takeaway meals

• Anything labelled "diet" or "low-fat"

**healthy fats & oils from these fats are fine - Olives, Flaxseed, Walnut and Avocado.

It's easy to see the nutrition benefits of adopting a Paleo diet. Avoidance of trans fats will abundance of whole foods will deliver an influx of antioxidants, vitamins & minerals to boost your immune system, while decreasing your chances of blood pressure, heart disease and bad cholesterol. The reduction of salt and sodium is particularly beneficial to lowering blood pressure.

As mentioned above, a Paleo diet is great for weight loss. It eliminates processed foods, high salt and sugar intake and reduces carbs, promoting a leaner build while still keeping protein and fibre levels high. Combine this with weight lifting or intense cardio and you've got a lean, muscular physique. One thing to be aware of is due to the lack of glycogen and blood glucose from the little carbs you'll be having, your body's energy source will rely on Ketones rather than Glucose. While there's nothing wrong with this, Ketones aren't your body's natural energy source, so you may find that energy levels are much lower particularly if you lead an active lifestyle.

Also you'll be consuming a lot of animal fat from a Paleo diet. An excess of this saturated fat can still lead to heart and blood problems. The lack of dairy and calcium in a Paleo diet means that your bones could be weakened, leading to conditions such as Osteoporosis and bone fractures. If you're looking to build muscle mass you can damage tendons (your tendons connect your bone to your muscle), or if you take part in high impact workouts such as plyometric training, your bones may not absorb the impact as well and lead to long term injuries.

Vegan diet

Now we move onto the more popularised vegan diet. A much more modernised diet compared to that of a Paleo diet, a Vegan diet is popular these days due to its ethical connotations. It's a diet which eliminates all animal products, including meat, eggs and dairy - beyond food, it also tends to eliminate clothing or anything else made from animals.

With the lack of animal produce, vegans rely on a plant-based diet. These are typically high in carbs and moderate in fat, and will contain high levels of fibre and certain vitamins & minerals. These foods include:

• Fruit and Veg

• Legumes

• Nuts

• Seeds

• Simple or complex carbs

• Dairy milk alternatives - Soy milk, Almond milk etc

Along with the Paleo diet, a Vegan diet can be used for weight loss. Vegans tend to have a lower body mass index for a number of reasons - Vegans tend to consume less calories and feel full for longer due to the high fibre intake, as well as consuming no dense meat produce. The lack of meat also reduces the risk of heart disease, obesity and diabetes.

So, we know that you can definitely lose weight by going vegan. However, being on a plant-based diet means that you'll naturally lack protein, vitamin B12, Omega 3 fatty acids and minerals such as Calcium, Zinc and Iron. This means that muscle protein-synthesis, strengthened bone structure, healthier cells, & red blood cell production are less present in your body, So this begs the question:

Can you still build a good quality of muscle while staying vegan?

Well, the answer is yes, but you are limited to your choices (if you're looking to put on high levels of muscle at the same rate of a meat eater) and you'll have to plan your meals accordingly.

The aforementioned nutrients can still be gained from the following vegan-friendly foods:

• Tofu, Tempeh, Seitan, Algae, Quinoa for high protein alternatives

• Soy milk, Almonds, Broccoli, Kale for Calcium

• Chia seeds, Flaxseed, Kemp seed for Omega 3

• Whole grains, Nut butters, Spinach, Fruit & Veg for Iron & Zinc

• Supplementation for vitamin B12 as this will be difficult to maintain from plant-based produce

While there are still protein plant-based sources out there, the quality of protein you'll receive from a lot of these foods may not stack up to their animal counterparts as they won't contain the 3 essential amino acids your body needs to grow. Having said that, 100g of Seitan contains 75g of protein, compared to 100g of chicken of steak which typically contains 25-35g protein. Baring in mind that your muscles can only maximise up to 35g of protein for building and repair and the extra protein will be stored as fat, a diet high in Seitan will definitely give you the necessary protein intake for muscle growth.

Tofu and Tempah also typically contain 15g of protein per 100g . Other than these sources, you'll have to look into vegan protein powders for high-protein intake. It is absolutely possible to still body build on a vegan diet, but meal planning will become a much more vital routine when eating, and your choices will be limited. It's worth mentioning the influx of new vegan "meats" and processed vegan foods, which contain many of the same trans fats in processed meats. High intake of these foods can easily eradicate the health benefits that veganism is meant to give you.

Summary

It's fair to say that both diets are essentially lifestyle choices both led by personal decisions. A Paleo diet will benefit those who are against processed unnatural foods for its health benefits and contribution to weight loss. A Vegan diet will favour those who are ethically aware of animal cruelty and in turn will see their own set of health and weight loss benefits. Both diets can aid muscle gain too, but both diets have their drawbacks. Paleolithic individuals will suffer similar issues to those of a Ketogenic diet with less glucose for immediate energy release, and high levels of saturated fat contributing to heart problems. Vegan individuals, unless supplementing correctly, will suffer form lack of important nutrients and minerals which can lead to issues within your body including Osteoporosis, lower cell production and more. Which diet is better? That's completely up to you to decide based on your morals, dietary requirements and personal preferences!

If you have any questions, send an e-mail to MOB FIT at mobfituk@outlook.com