Building Muscle on a Plant-Based Diet

Contrary to popular belief, you can build significant muscle and strength on a plant-based diet. This guide provides a roadmap for vegetarians and vegans looking to maximize their gains.

Protein Considerations

Plant Protein Sources

Top options include:

  • Legumes (beans, lentils, peas)
  • Tofu, tempeh, and edamame
  • Seitan (wheat protein)
  • Quinoa and other whole grains
  • Hemp seeds, chia seeds, and nutritional yeast

Protein Quality

Plant proteins can vary in amino acid profiles:

  • Combine complementary proteins (beans + rice)
  • Focus on complete protein sources (soy, quinoa, hemp)
  • Consider leucine content for muscle building (pea protein is high in leucine)

Protein Timing and Distribution

  • Aim for 1.6-2.2g protein per kg bodyweight
  • Distribute intake evenly throughout the day
  • Include protein at each meal (20-40g per meal)

Caloric Considerations

Plant foods are typically less calorie-dense:

  • You may need to eat larger volumes of food
  • Focus on calorie-dense options like nuts, seeds, avocados
  • Track your intake if you struggle to gain weight

Key Nutrients for Plant-Based Athletes

Creatine

  • Not found naturally in plant foods
  • Consider supplementing (3-5g daily)
  • May provide even greater benefits for vegetarians than omnivores

Vitamin B12

  • Essential for energy production
  • Supplement or consume fortified foods
  • Monitor levels through regular blood work

Iron and Zinc

  • Consume with vitamin C to enhance absorption
  • Consider using cast iron cookware
  • Focus on legumes, pumpkin seeds, and whole grains

Sample Meal Plan

Breakfast

  • Tofu scramble with nutritional yeast and vegetables
  • Whole grain toast with avocado
  • Plant-based protein shake with fortified plant milk

Lunch

  • Tempeh and vegetable stir-fry with brown rice
  • Large side salad with pumpkin seeds and lentils
  • Fruit and nuts

Dinner

  • Seitan or bean-based main dish
  • Sweet potato or quinoa
  • Leafy greens with tahini dressing

Snacks

  • Protein shake with plant milk
  • Edamame and rice cakes
  • Trail mix with dried fruit