Which Muscle Gains Are Better, Plant based or Numerous Sources?

The following scenario describes two hypothetical individuals who experience markedly different health and fitness results, due to the type of calories they consume  1:Josh
                                                                                                            2:John
Josh consumes 2,500 calories of whole plant foods with 70 percent of calories coming from carbohydrates and 15 percent each from proteins and fats, which is close to an ideal ratio for energy production, muscle growth, and overall health.
John consumes 2,500 calories from numerous sources, including refined carbohydrates and heavily processed proteins and fats, and has a ratio of 40 percent of calories from carbohydrates, and 30 percent each from proteins and fats.


Even though they consume the same number of calories each day, Josh is poised for health and fitness success, while John is likely to experience low energy, as well as inferior muscle-building results and health outcomes. His insufficient carbohydrate consumption, combined with his excessive intake of protein and fat (both of which require more energy to process and digest), could negatively impact his exercise program and whether or not he has the energy to train. Further, at 30 percent of calories, John’s protein consumption is three to six times what science suggests we need, and much of that protein will just be excreted and unused. Also, his low carb, high protein, and high fat diet mirrors the typical  diet, which has left most people unhealthy and overweight.

The foods we choose are so important when it comes to building muscle. It’s not just about calories.

When you eat whole plant foods, you consume not only fuel (carbohydrates), but also amino acids (protein), fatty acids (fat), fiber, water, vitamins, minerals, antioxidants, phytonutrients, and other components in the right proportions for promoting good health. When you consume processed and refined foods, you sacrifice a huge proportion of these nutrients, and you acquire the toxic baggage that comes with these foods, including excess fat and cholesterol, refined sugars, refined flours, artificial colors, additives, preservatives, and more. The amino acids in fruits and vegetables are sufficient to build muscle, and their vitamins, minerals, and antioxidants also keep us healthy, so we can exercise regularly and turn consistency into results. It is easy to see how a whole-food, plant-based diet will result in optimal health and athletic performance, including building muscle