In recent years, sports nutritionists have been emphasizing that the quality of food matters just as much as the quantity when it comes to reaching athletic and body composition goals. Athletes like Venus Williams, NFL quarterback Cam Newton, and Patrik Baboumian, one of the world’s strongest men, are showing that vegan diets can be highly effective for building muscle and boosting performance. A recent study even found that plant protein is as good as animal protein for gaining lean muscle, and plant-based diets offer a variety of long-term health benefits.
Why Do You Need Protein to Build Muscle?
No matter which diet you follow, eating a variety of whole foods is essential for overall health. For vegans aiming to build muscle, focusing on two key nutrients—protein and carbohydrates—is especially important.
Everyone knows protein is crucial for muscle growth, and research backs this up. When you do resistance training or any exercise, your muscles break down protein. For muscle growth to happen, the amount of protein being broken down needs to be less than what’s available to rebuild the muscles. Plus, muscles need complete proteins, which include all nine essential amino acids.
There are some plant sources of complete proteins, but you can also mix and match different plant-based foods to get all nine amino acids. (You don’t have to eat them all at once—just make sure you get all the essential amino acids throughout the day.) Check out the list below for some ideas!
How Much Protein Do I Need?
Your protein needs depend on factors like your height, weight, fitness goals, activity level, and age. Right now, the recommended daily allowance is about 0.73-1 gram of protein per pound of body weight. But this is really just a basic minimum to keep you healthy and prevent illness.
For athletes, it’s a good idea to aim for around 2.2-3.4 grams of protein per pound of body weight. If you’re interested in how vegans can meet their protein needs, you can find more information here.
Why Do You Need Carbohydrates to Build Muscle?
While protein is crucial for building muscle, you also need plenty of carbohydrates in your diet. If you’re aiming to build muscle, you’re probably doing tough workouts, and most of the energy you need comes from carbs.
When you eat carbs, your body refills the glycogen stores in your muscles that get used up during exercise. If you don’t get enough carbs after working out, your body will start using protein to replenish these stores—protein that should be used for muscle growth instead.
Most of your carbs should come from complex sources, but simple carbs, like a piece of fruit, can give you a quick energy boost before or after a tough workout. When you’re pushing through that last rep, you’ll be glad you fueled up properly!
Vegan Protein Sources
Here are some great plant-based protein sources you can include in your diet:
- Quinoa
Protein: 8g per cooked cup - Buckwheat
Protein: 5.68g per cooked cup - Amaranth
Protein: 9.3g per cooked cup - Hemp Seeds
Protein: 9.5g in 3 tablespoons
Try it in: Grain-free & Nut-free Hemp Granola - Chia Seeds
Protein: 4g in 2 tablespoons
Try it in: Chia Pudding - Pistachios
Protein: 4g in 2 tablespoons - Pumpkin Seeds
Protein: 2g in 2 tablespoons
Try them in: Lentil Kale Salad - Spirulina
Protein: 4g per tablespoon
Try it in: Tropical Smoothie Bowl - Tempeh or Tofu
Protein: 31g in 1 cup of tempeh, 20g in 1 cup of tofu
Try it in: Tofu Vegetable Stir Fry - Plant-Based Protein Powders
Protein: Varies by brand. We like:- Orgain
- KOS
- Plant-Based Protein Bars
Protein: Varies by brand. GoMacro’s MacroBars have 10-12g of protein per bar and are a clean, tasty way to fuel up.
Plant-Based Protein Food Combinations
You don’t need every single meal to have all nine essential amino acids—just mix and match different foods to get a complete protein. Here’s how it works: grains are low in lysine, but legumes like peanuts, beans, and lentils are packed with it. On the other hand, legumes don’t have much tryptophan, methionine, or cystine, but grains are rich in these. By eating both types of foods, you’ll get all the amino acids your body needs to build muscle. Here are some tasty combos to try:
- Brown rice with beans, lentils, or chickpeas (chickpea curry over rice is delicious!)
- Oatmeal topped with nut butter or seeds
- Whole grain toast with peanut butter
- Pita bread with hummus and veggies
- Hummus crostini
Mixing these foods ensures you get a complete set of amino acids while enjoying your meals!
Why Follow A Vegan Diet for Building Muscle?
Building muscle while sticking to a vegan lifestyle is definitely possible. Research shows that a whole-food, vegan diet can provide all the nutrients you need to build muscle and power through tough workouts. Plant-based diets can help with faster recovery, better endurance, and lower inflammation compared to diets heavy in animal products and processed foods. Plus, going vegan supports animal welfare and promotes sustainability.
To make sure you’re getting enough protein, add a plant-based protein source to each meal and snack throughout the day. And remember to refuel with carbs after your workouts.
Our vegan protein bars are a great option—they’re packed with both protein and carbohydrates, making them a tasty and nutritious choice to help you reach your fitness goals.