Many people wrongly assume that building muscle is impossible on a vegan diet. But with the right knowledge, you can achieve a strong, lean body without compromising your values.
Debunking the Vegan Muscle-Building Myth
The belief that you need to consume animal products to build muscle is a pervasive myth. “There is absolutely no scientific basis for saying that plant-based protein is inferior to animal protein,” says Dr. Shawn Baker, a former vegan who now advocates for a carnivore diet. “There’s just no evidence for it.”
In fact, plant-based diets have been shown to support muscle growth as effectively as animal-based diets. A study published in the European Journal of Clinical Nutrition found that both plant-based and animal-based protein sources were equally effective in promoting muscle growth in older adults. And a review in the Journal of the International Society of Sports Nutrition concluded that plant-based protein sources were just as effective as animal-based ones for muscle development.
The truth is that muscle growth depends on a combination of factors, such as resistance training, calorie intake, and protein consumption. The source of your protein — whether it comes from plants or animals — is less important than making sure you’re getting enough of it.
So how do you build muscle on a vegan diet? Here are some practical tips.
Optimizing Your Vegan Muscle-Building Diet
To build muscle on a vegan diet, pay close attention to the macronutrients and micronutrients you’re consuming. Macronutrients are the large molecules that our bodies need in large amounts, such as protein, carbohydrates, and healthy fats. Micronutrients are the vitamins and minerals that our bodies need in smaller amounts.
Macronutrients for Muscle Growth
While all macronutrients play a role in muscle growth, protein is the one that gets the most attention. And for good reason: It is the primary building block of muscle tissue.
If you’re going to build muscle on a vegan diet, you’ll need to consume a variety of protein sources to ensure that you’re getting all the essential amino acids your body needs. Fortunately, there are plenty of plant-based foods that are high in protein.
- Beans and lentils: A cup of cooked beans or lentils can provide anywhere from 15 to 20 grams of protein.
- Tofu and tempeh: A half cup of cooked tofu or tempeh can provide around 10 grams of protein.
- Quinoa: This ancient grain is a complete protein, meaning it contains all nine essential amino acids.
- Nuts and seeds: A quarter cup of nuts or seeds can provide around 5 grams of protein.
In addition to protein, you’ll also need to consume carbohydrates and healthy fats to provide energy for your workouts and support muscle recovery.
Micronutrients for Muscle Development
While protein is the most well-known nutrient for muscle growth, there are other micronutrients that are important for muscle development as well.
- Calcium: This mineral is essential for muscle contractions and nerve function. Good plant-based sources of calcium include leafy green vegetables, fortified plant milks, and nuts.
- Vitamin D: This vitamin is important for muscle strength and bone health. Good plant-based sources of vitamin D include fortified plant milks, mushrooms, and some green vegetables like kale.
- Iron: This mineral is important for delivering oxygen to your muscles. Good plant-based sources of iron include spinach, lentils, beans, and fortified cereals.
- Magnesium: This mineral is important for muscle contraction and nerve function. Good plant-based sources of magnesium include nuts, seeds, leafy green vegetables, and whole grains.
If you’re eating a well-rounded vegan diet, you should be able to get all the micronutrients you need from your food. However, some people choose to take supplements to ensure they’re getting enough of certain nutrients. B12 is one nutrient that can be challenging to get enough of on a vegan diet, so many vegans choose to take a B12 supplement.
Vegan Muscle-Building Meal Plan
Building muscle takes more than just working out — you also need to fuel your body with the right nutrients. Here are some ideas for vegan-friendly meals that will help you build muscle.
Breakfast
- High-protein smoothie: Blend together a scoop of plant-based protein powder, a frozen banana, a handful of spinach, a tablespoon of nut butter, and a scoop of your favorite plant-based milk.
- Tofu scramble: Cook a half cup of crumbled tofu with your favorite veggies — like bell peppers, onions, and tomatoes — and season with turmeric, paprika, and nutritional yeast.
Lunch and Dinner
- Lentil-based dishes: Lentils are a great source of plant-based protein, and they can be used to make delicious and filling dishes like lentil soup, lentil tacos, and lentil burgers.
- Quinoa and vegetable stir-fries: Cook a batch of quinoa and stir-fry it with your favorite veggies and a plant-based protein source like tofu or tempeh.
- Tempeh and bean-based meals: Like tofu, tempeh is a versatile soy-based food that can be used in a variety of dishes, such as tempeh chili, tempeh burgers, and tempeh tacos. Pair it with a serving of beans for an extra protein boost.
Snacks and Desserts
- Protein-packed snacks: Nuts and seeds make a great snack, and they’re high in both protein and healthy fats. Try pairing them with some dried fruit for a sweet and satisfying snack.
- Nutrient-dense desserts: There are plenty of ways to satisfy your sweet tooth on a vegan diet. Try making some vegan protein powder ice cream, or whip up a batch of vegan protein powder pudding.
Strength Training for Vegan Muscle Growth
While eating a plant-based diet is an important part of building muscle, you also need to make sure you’re working out regularly. And not just any workouts — you need to be doing the right ones.
Strength training is the best type of exercise for building muscle, because it involves working your muscles against resistance. This causes microtears in the muscle fibers, which then repair and grow back stronger. The more resistance you can lift, the more muscle you’ll build.
Compound exercises are the best choice for building muscle, because they work multiple muscle groups at once. Examples of compound exercises include:
- Squats
- Deadlifts
- Lunges
- Bench press
- Rows
If you’re new to strength training, start with bodyweight exercises and gradually add resistance as you get stronger. You can do bodyweight exercises like bodyweight squats, push-ups, and lunges at home, or you can join a gym and use the weight machines.
Once you’re comfortable with bodyweight exercises, start adding resistance. You can do this by adding weights to your exercises, such as dumbbells or a barbell. You can also use resistance bands, which are a great option if you don’t have access to a gym.
In addition to adding resistance, you can also increase the intensity of your workouts by using techniques like:
- Progressive overload: This means gradually increasing the amount of resistance you’re lifting over time. For example, you might start by doing three sets of 10 push-ups, and then gradually work your way up to doing three sets of 15 push-ups.
- Time under tension: This means slowing down the tempo of your exercises to increase the time your muscles spend working. For example, you might do a four-count pause at the bottom of a squat, then stand up in a two-count.
Whatever resistance training program you choose, make sure you’re giving your muscles time to recover. Muscle growth happens when you’re resting, not when you’re working out, so make sure you’re taking at least one full rest day per week.
Lifestyle Factors for Vegan Muscle Building
Exercise and nutrition are the two most important factors for building muscle, but there are other lifestyle factors that can help or hinder your progress. Here are some tips for optimizing your lifestyle for muscle growth:
- Get enough sleep: Your muscles grow when you’re resting, so it’s important to give them the opportunity to recover. Aim for at least seven hours of sleep per night.
- Manage stress: Chronic stress can make it harder for your muscles to recover and grow. Practice stress-reducing activities like yoga, meditation, or deep breathing.
- Stay hydrated: Dehydration can make it harder for your muscles to function properly. Make sure you’re drinking plenty of water, especially during and after your workouts.
- Eat enough calories: If you’re not eating enough calories, your body may not have the energy it needs to build muscle. Aim for a calorie surplus of around 250-500 calories per day.
In addition to these lifestyle factors, you may also want to consider incorporating some cardio and high-intensity interval training (HIIT) workouts into your fitness routine. While strength training is the best exercise for building muscle, cardio and HIIT can help improve your overall fitness and cardiovascular health.
Overcoming Challenges and Staying Motivated
Building muscle on a vegan diet can be challenging, especially if you’re used to eating a lot of animal products. But with the right approach, it’s definitely possible.
One of the biggest challenges of building muscle on a vegan diet is getting enough protein. But as we’ve seen, it’s not that difficult to get all the protein you need from plant-based foods. The key is to eat a variety of protein sources throughout the day.
Another challenge is getting enough iron, which can be more difficult on a vegan diet than on an animal-based one. But there are plenty of plant-based sources of iron, and if you’re eating a well-rounded vegan diet, you should be able to get all the iron you need.
One common concern among people considering a vegan diet for muscle building is that they won’t be able to get enough nutrients, especially if they’re athletes or very active. But this is simply not true. A well-planned vegan diet can provide all the nutrients you need, even if you’re very active.
If you’re worried about getting enough protein, iron, or other nutrients on a vegan diet, consider working with a vegan nutritionist or dietitian to make sure you’re getting all the nutrients you need. They can help you create a meal plan that’s tailored to your individual needs and goals.
Another common challenge is staying motivated, especially if you’re used to eating a lot of animal products and have to break up with some of your favorite foods. But remember that you’re doing this for a good reason — to reduce animal suffering and live in a way that aligns with your values. And you can still enjoy delicious, satisfying meals without eating animal products.
So find some vegan meal prep ideas that you love, surround yourself with supportive friends and family, and don’t give up. With time and dedication, you can build muscle on a vegan diet and feel strong, healthy, and proud of the choices you’re making.