Vegan Bodybuilding and Muscle Building

Can I build muscle on a vegan diet? Can we get enough protein from plants?

The short answers are yes and yes! Building muscle on a vegan diet is completely possible, and does not require extra effort compared to bodybuilding on a meat-based diet.

Trying to build muscle? There is no quick fix – bodybuilding and building muscle takes time and consistent effort, but the good news is that a vegan diet can support you in your fitness training. Regardless of what we eat, putting in the hard work is what builds muscle and gets results.

Below, Challenge 22’s registered dietitians explore the essential components of muscle-building and truly thriving on plants.

Protein

No doubt you will have heard people at the gym talking about their protein intake. But what actually is protein? Proteins are needed for the body to function properly, allowing us to grow and repair cells. Proteins are molecules that are made up of amino acids. They form the basis of our muscles, skin, hair, and bones, as well as other substances such as enzymes and antibodies.

Protein is important if we want to increase muscle mass because it helps our muscles grow and function properly.

How Much Protein Do I Need to Build Muscle?

The recommended dietary allowance (RDA) for adults is 0.8 grams per kilogram of body weight. The RDA, however, makes no recommendation for people engaged in either strength or endurance training.

The exact amount we need varies depending on a number of factors.

• Light or moderate exercise several times a week has little effect on protein requirements.
• Regular exercise and fitness training, however, may increase protein needs. This is because protein is needed to promote synthesis of skeletal muscle and for repair of tiny tears in muscle that are a normal response to training. Recommendations for daily protein needs of athletes generally range from 1.2 to 2.0 grams of protein per kilogram of body weight. Some experts recommend that at a minimum, athletes should strive to consume twice the RDA.
• If you are just starting a training program and actively building muscle more protein will be needed than trained athletes who are simply maintaining muscle mass.
• If you are restricting calories to lose weight, you will also need more protein. This is because less protein can be used by the body for building muscle when we are restricting calories.
• Doing endurance sports? You are likely to need less protein than athletes attempting to increase muscle mass.

Plant Protein

These protein recommendations can be met on a vegan diet. Just make sure that you are consuming enough calories and that this includes a variety of protein-rich plant foods eaten throughout the day.

Vegan sources of protein for building muscle include beans and legumes, soy foods, nuts, seeds, and plant-based meat replacements. Vegan protein powders are also a convenient way of getting additional protein, but are not necessarily needed.

Does the Timing of My Protein-Rich Meal Matter?

Newer evidence shows that muscle protein synthesis increases for at least 24 hours following both strength and endurance training. This means that eating a large amount of protein following exercise is not necessary. It is more important to spread protein intake out throughout the day.

A balanced approach would be to consume three to four meals per day, with each meal containing about 20-40 grams of plant protein per meal, depending on your weight.

An athlete weighing 130 pounds (59kg) would aim for 26 grams per meal, while someone weighing 170 pounds (77kg) would aim for 34 grams per meal.

How to Eat a Balanced Vegan Diet to Build Muscle

Vegan muscle-building meals will be balanced and varied, including plenty of calories as well as hitting our protein goals. Key foods to eat as part of a balanced diet include legumes, soy products, whole grains, nuts, seeds, leafy greens, and fruit.

Protein

Consume a variety of plant protein sources such as lentils, beans, chickpeas, tofu, tempeh, hemp seeds, and quinoa.

Carbohydrates

Complex carbohydrates like oats, brown rice, sweet potatoes, and fruits are important.

Essential Fats

Include chia seeds, ground flax seeds, and walnuts for omega-3.

Sample Vegan Meal Plan for Building Muscle

Breakfast

Tofu scramble with nutritional yeast, spinach, and whole wheat toast. Include a source of calcium such as calcium-fortified plant-milk or calcium-fortified orange juice.

Lunch

Quinoa bowl with black beans, avocado, roasted sweet potato, and leafy greens.

Snack

Smoothie made with soy milk, banana, vegan protein powder, peanut or almond butter, chia seeds.

Dinner

Lentil-based pasta with marinara sauce, chickpeas, and broccoli.

Feel free to add a salad and a fruit to any of these meals.

Healthy Snacks for Your Fitness Journey

• Hummus or bean dip and veggies
• Roasted chickpeas
• Roasted edamame
• Guacamole and tortilla strips
• Popcorn sprinkled with nutritional yeast
• Fruit and nut butter
• Dairy-free soy yogurt with berries and ground flaxseeds
• Vegan protein bar
• Whole grain English muffin with peanut butter
• Nuts
• Dried fruit

Nutrient Optimization and Other Things to Consider for Muscle Gain

Iron

Boost iron absorption from lentils, beans, and other vegan iron sources by consuming them along with vitamin C-rich foods. This includes citrus fruits, bell peppers, fruits like kiwis or strawberries.

Zinc

Ensure sufficient intake of zinc by eating nuts, seeds, and legumes.

Calcium

Consume several sources of calcium each day. Examples of vegan calcium-rich foods include kale, broccoli, collards, mustard greens, fortified plant-milks, fortified orange juice, fortified plant-based yogurts, and calcium-set tofu.

Vitamin D

Vitamin D is important for adequate calcium absorption. We can get sufficient Vitamin D by consuming vitamin D-fortified foods, and/or a vitamin D supplement for those with inadequate intake or lack of sunlight exposure.

Fluids and Electrolytes

Athletes should be aware of the importance of fluids during training and competitive events, and follow a hydration plan to replenish fluid loss after sweating, as well as preventing over-hydration. If training is less than 60 minutes, plain water intake is appropriate. Foods and beverages containing carbohydrates and electrolytes can help maintain fluid and electrolyte balance as well as performance during longer events.

Getting Enough Calories

If you are training at an intense level, increase intake of calorie-dense foods like peanut butter, nuts, dried fruit, and avocado.

Rest

Finally, rest days are important for building muscle. Resting allows the body to overcome and adapt to the stress of strength training. Rest days can include light activities like stretching, walking, or gentle yoga.

Read more about veganism and fitness here.

Join Challenge 22’s free vegan support group here to share your vegan muscle-building journey with like-minded people. You’ve got this!