Nutrition plays a key role in building muscle and enhancing athletic performance, as athletes will utilize different diets that they see as the most optimal [1]. However, the health benefits of meat and plant diets have not been fully elucidated to weightlifting athletes. This review analysis focuses on the ideal and healthiest diet for strength-based athletes to perform, specifically it addresses the common notion that bodybuilders must eat meat to succeed.
The goal of any diet for strength-based athletes is to attain a low body fat percentage and lean muscle mass [2, 3]. In the early to mid 19th century, most strength-based athletes saw meat as the best way to gain muscle, maintain a low body fat, and support recovery. Previous literature further reinforced the notion that a meat-based diet (MBD) is a good way to build muscle, however the health benefits were not thoroughly discussed [3, 4]. In addition, there is a common stereotype that vegetarians are weak, such that if one were to ask a lay person to guess the diet of a muscular athlete, many would instantly think that of heavy MBD [5]. However, 1975 Mr. Olympia, Arnold Schwarzenegger, is now acknowledging that there is no reason why eating a PBD should pose any barriers to attaining a muscular physique [1]. There are many benefits to MBD and plant-based diets (PBD) however, which diet is more beneficial is yet to be determined. It is theorized that a PBD compared to a MBD is the best for these athletes because of the increased protein density, reduced caloric density, and reduced hormonal exposure.
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Methods
An online literature search was explored to assess the biological implications associated with MBD and PBD. Google Scholar and PubMed were utilized to identify articles in English that investigated various diets on human physiology up until July 2020. Key terms queried include various combinations of the following key terms: “Optimal athletic diet”, “Plant-based diet”, “Meat-based diet”. The following terms were queried for both MBD and PBD. “Biological Implication” , “Short- term health effects”, “Long-term health effects”, “Negative aspects”, “Positive”, “Effect of… on triglyceride levels, diabetes, cancer”.
Short- and Long-Term Effects of a Meat Based Diet (MBD)
A MBD is a diet that consists of protein sources from dead animals. There are short term effects from eating meat that result in many reduced unhealthy lifestyles. Common sources of MBD such as pork, beef, lamb, and bacon contain high saturated fats which cause sudden and drastic increases in postprandial blood triglycerides levels which can have deleterious effects [6, 7]. Eating meat increases the risk of having high triglyceride levels due to the high-fat content of these foods. Eating meat results in high levels of saturated fats to enter the bloodstream, which could lead to some life-threatening diseases. High triglycerides levels contribute to hardening of the arteries and thickening of the artery walls resulting in arteriosclerosis, in which there is plaque formation on the vessel walls which may constrict blood flow [7, 8]. Arteriosclerosis increases the risk of stroke, heart attack and heart disease [9]. Furthermore, extremely high triglycerides can also cause pancreatitis , an acute and painful inflammation of the pancreas [10]. Additionally, consuming MBD promotes increases in glucose levels and is detrimental when wanting to lower glucose levels [9- 11]. This increases the risk for type 2 diabetes which also adds further risk to developing arteriosclerosis, heart failure, and strokes.
Processed meat consumption consistently increases the risk of getting certain types of cancer as well as increasing the risk for cardiovascular disease. MBD are often processed with a lot of sodium, which raises the blood pressure resulting in hypertension, which increases the risk of mortality [12, 13,14]. A recent study revealed that patients who increased their red meat intake by just half a serving a day boosted their risk of dying over the next eight years by 10% [14]. And the type of meat made a difference, as eating processed meats such as hot dogs was linked to a 13% higher risk of dying early, while more unprocessed meat increased the risk 9% [14, 15]. Eating a MBD cannot only increase the risk of getting certain cancers and diseases, it could also increase the risk in death.
Biological Mechanism of MBD
All MBDs include heme, an iron compound responsible for carrying oxygen. This ingested substance results in the formation of a cytotoxic compound in the intestinal lumen [16] . This results in a cellular damage and a compensatory hyperproliferation of colonic epithelial cells which significantly increases the risk for cancer. In a recent study, the World Health Organization declared MBD a carcinogen as it increases the risk of colon or rectum cancer by 18 percent [16]. Processed meats are not the only meats that contain carcinogen. Beef, poultry and other animal sources also carry other cancer promoting substances [7]. Just one serving a day of red meat during adolescence was correlated with a 22% increased risk of premenopausal breast cancer [7].
Beyond the cytotoxic effects of heme, there are many reasons as to why MBD is linked to cancer. First, MBD contains minimal fiber and specific nutrients that may prevent carcinogenesis, such as antioxidants. MBD contains increased amounts of saturated fats and various types of growth hormones, which have also been associated with carcinogenesis [8].
The USDA has shown that 70 percent of food poisoning is caused by contaminated animal flesh. The microorganisms in meats, which are due to filthy contamination during slaughter, are the leading factor to many diseases today, such as E.coli and salmonella [8].
Lastly, eating a MBD diet can make the body resistant to antibiotics. As the antibiotics initially developed to treat human illnesses are now used to promote growth in animals, leading to increased exposure of antibiotics and new strains of antibiotic-resistant bacteria [8].Overall, a MBD comes with many health disadvantages, which could ultimately lead to sickness or death, and clearly not beneficial for any athlete .
Short and Long-Term Effects of a Plant Based Diet (PBD)
Many athletes try to avoid a PBD due to the preconceived notion that they lack nutritional benefit for gaining muscle mass. Contrary to common belief, PBD is more beneficial when it pertains to protein, a key nutrient in muscle building. Most PBDs have a higher protein per calorie density than MBD. For example broccoli has more protein per calorie than steak, (11 grams vs 9 grams) and spinach is about equal to chicken and fish when counting per calorie [13]. When assessing density as protein per gram, there are many superior plant options for example a soy-based protein powder contains 55.6g of protein per 100g while 100g of skirt steak contains 28.7 grams of protein [14]. When lifting weights, running marathons, or simply just walking, our hard-working muscles run mainly on glycogen. From just eating a plant based meal before a workout, it potentially optimizes strength and performance as plants are giving the body the energy it needs. There are also many other short-term benefits a plant-based diet comes with. For example, one plant based meal could increase the blood flow in a human body! In an experiment conducted on three NFL players in The Game Changers revealed, a single animal-based meal can quickly thicken our blood [12], which slows down the flow of oxygen and the nutrients blood transports to the areas that need it most, including the muscles we use during exercise [13]. People who avoid meat experience the opposite effect, since plant-based meals allow blood to remain fluid and flow quickly to its destination [1]. Having a smooth, efficient blood flow helps lifters and athletes’ nutrients get to their muscles and brain, which ultimately makes it faster to gain muscle. Also, the nitrates found in plants allow our muscles to function better while using the same or if not, lower amounts of energy. In other words, this opens the door to optimize performance in all aspects (running, lifting, working, etc.). Eating a PBD long-term can save many people from getting serious, life-threatening cancers and diseases, while promoting muscle gain..
Unlike a MBD, PBD’s have no proven association with increasing the risk of cancer. In fact, it may even protect athletes from them, due to their antioxidant effect. With the increase in blood flow over time. Overall, the long-term benefits of eating a PBD diet is that one can look healthy from the outside, on the inside, and most importantly, feel healthy.
Biological Mechanism of a PBD
Consuming a PBD regularly is proven to have many significant effects on overall health. Unlike a MBD, when eating plant-based food items, one’s salt intake, fat intake, cholesterol levels, and sugar levels will decrease significantly [9]. This is because most plant-based foods are not processed, meaning there are no artificial sugars/sodium added, as well as most carbohydrates in plants are not as readily digestible resulting in a slow rise in blood glucose levels [9]. A significant reduction in fat, sugar, and salt reduces the likelihood of diabetes, obesity, hypertension and heart disease- some of the leading causes of mortality for americans. The underlying principle behind these benefits are the antioxidant and anti-inflammatory nature of a PBD. A PBD prevents vascular endothelial cell (VEC) injury. VEC are specialized cells that line the blood vessels and are critical in maintaining adequate vascular function and architecture, and dysfunction or damage of VEC can lead to a heart-attack or stroke [10].
Many plants are rich in polyphenols, an antioxidant that sequesters harmful radicals that induce inflammation and cellular damage [9]. Antioxidants are commonly found in plant based foods. Polyphenols also decrease the oxidation of low-density lipoprotein (LDL), an important structure for transferring and carrying cholesterol and triglycerides. [9]. This effect on LDL will reduce the risks promoting athesclerotic plaque build up [11]. When plaque builds the arteries, blood flow to vital organs will become disrupted and eventually compromised, leading to end organ damage and failure [11]. More importantly, eating a PBD decreases the blood levels of Trimethylamine N-oxide (TMAO) (citation). TMAO is a chemical compound produced from bacteria coming from the gut and it comes mainly from MBD (citation). Having high TMAO levels promotes inappropriate white blood cell activation resulting in chronic inflammation and damage. Eating a PBD provides a serious benefit as it reduces chronic inflammation and the risk for many deadly diseases.
Meal Plan
For athletes that aim to start a PBD and gain muscle mass, there are many different diet plans to choose from which may seem intimidating and confusing. Figure #1: PBD Meal Plan for an average 150 pound Athlete is a sample PBD meal plan for athletes seeking to stay healthy and build lean muscle mass. This PBD utilizes a variety of healthy fruits and vegetables to please the palate as well as a high protein content to increase muscle mass. Protein requirements were estimated to be 0.7–1 grams per pound (1.6–2.2 grams per kg) of body weight based on the current literature [12]. For this diet plan the protein outcome is 150 grams a day.
Conclusion
Nutrition plays a key role in muscle building and becoming a professional athlete. Although there is endless research related to the optimal nutrition for bodybuilding, there is a paucity on the difference between MBD and PBDs. Though a MBD can lead to increased muscle mass, it is associated with many negative consequences. The most favorable and healthiest nutrition plan to gain muscle is to go on a PBD. A PBD comes with many health benefits, including increased protein dense food and antioxidants that will help keep the body in prime shape to excel and grow muscle mass. A PBD both comes with many benefits and is the best for building muscle.
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