This post will be updated consistently to include answers to commonly asked questions about vegan bodybuilding/ vegan fitness.
How much protein do you need? Do I need 1 g protein per pound of body weight?
Short answer: About 0.73 g protein per pound of body weight is near the max amount of protein that will benefit you as a natural lifter.
Long answer: According to a recent meta-analysis on the topic, benefits were seen in fat-free mass gains up until a protein intake of about 1.6 g per kilogram of body weight. Factors like total weight, muscle mass, body fat percentage, and activity level play a role, which is why we have higher protein intake requirements at very low body fat percentages if we’re trying to maintain muscle mass. Other recent meta-analyses give similar recommendations to the one above.
More detail: https://youtu.be/ZFpC5CTaTJ4
Do I need a meal/ a protein shake right after my workout for maximum gains?
Short answer: If you had a meal shortly before your workout, no. If you had a fasted workout or if your last meal wasn’t for a few hours, it might benefit you more.
Long answer: This answer is based on the following meta-analyses on the topic of protein and nutrient timing for strength and muscle mass gains: (1) and (2).
There doesn’t seem to be any benefit in waiting if you don’t have to, but there are some cases where it may benefit you more than other cases (e.g. not having had protein for a few hours before your workout). More recent research with similar findings also highlights the potential benefit of consuming carbohydrates and protein during an extended workout.
More detail: https://youtu.be/u5hFALQCm8w
What matters more when cutting: what you eat, or how much you eat?
Short answer: Staying on a caloric deficit will make you lose weight, even if you eat mostly twinkies, processed food, and junk food.
Long answer: We constantly see in studies, staying on a caloric deficit will make you lose weight. We can see this in studies (or even anecdotally) on a variety of diets: whether you follow a WFPB diet, a different vegan diet, a ketogenic diet, or a paleo diet, there are people who have lost weight following any of these eating styles. Professor Mark Haub has even lost 27 pounds eating mostly twinkies and junk food by staying on a caloric deficit! Generally, a larger caloric deficit means you will lose more weight.
More detail: https://youtu.be/qidBJAxij_E
How many days per week should I train each muscle group?
Long answer: When training volume is not equated, meta-analyses and systematic reviews suggests that higher training frequency generally results in higher strength and hypertrophy gains. When training volume is equated, these differences become less significant or nonexistent. Higher frequency had a greater effect on strength gains for younger than older participants, upper body compound exercises than lower body strength gains, and more so in women than in men.
More detail: https://youtu.be/_Fpn4tVYRdY