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So you are following a vegan diet for muscle gain and doubting the possibility of developing lean muscle mass without animal products?
Don’t worry, building muscle while vegan is very much achievable if it is done correctly. Increased physical strength and muscle size growth are possible if you stick to a well-organized diet.
This post will provide 10 proven tips to get your desired muscle mass while staying loyal to a vegan way of life.
You will learn about the best foods to eat, how to get as much protein as possible, and nutrition hacks for bigger gains. Let’s start, muscle building on vegan diet.
If you are a beginner check out these tips for a muscle-gain diet.
1. Focus on Complete Protein Sources
When selecting a vegan diet to build lean muscle, the biggest hurdle can be guaranteeing your body gets complete proteins.
A complete protein source contains all 9 essential amino acids and in the correct ratio. Going by this definition, apart from soy and not-so-popular spirulina, all other plant-based proteins are not complete.
But that is true when you take them in isolation. You need to mix and match more than 2 plant protein sources. For example, lentils and brown rice, quinoa & buckwheat. This way you can get whole protein.
Protein is the most important macro-nutrient for muscle building on vegan diet. High-quality proteins give your body the amino acids it needs to repair and grow.
2. Prioritize High-Protein Vegan Foods
Including vegan foods that help build muscle is important.
Lentils, chickpeas, edamame, and tempeh have high protein content and supply essential nutrients for faster recovery and muscle growth. To increase your protein intake, try to have these foods in every meal.
If you do not have a gluten allergy you can also check out seitan. This has 75% protein content, although deficient in lysine and threonine you can make it complete by mixing some chickpea flour.
The bioavailability of plant-based proteins is a bit less compared to non-veg counterparts, but you can compensate for that by taking a bit more protein each day.
Pro Tip: A protein-rich snack such as a smoothie with plant-based protein powder can help hit your daily protein targets. This will really help you in muscle building on vegan diet.
3. Eat in a Caloric Surplus
Your body needs more calories for muscle development.
If you wish to build muscles and lose fat simultaneously then carefully managing caloric intake is critical.
When following a plant-based diet for weight loss and muscle gain make sure not to fall into any deficit in terms of calories while at the same time not missing out on vitamins and minerals necessary for muscle growth.
Check out our calorie calculator. You need to enter the maintenance calorie, i.e. the calorie intake with which your body weight more or less stays the same. You can measure this by weighing yourself 3 times in a week.
4. Optimize Meal Timing
Meal timing is critical to get the best out of your workouts. Eating a well-balanced meal having protein and carbs before and after resistance training dramatically increases lean muscle mass and overall strength.
Studies show that this approach to meal times elevates muscle protein synthesis and speeds up the recovery period.
Aim to have a protein-rich meal within 1 hour after your workout. This can be a protein shake of vegan protein powder.
Consume frequent yet nutritious meals throughout your day. You need to distribute the protein intake between these meals.
This will help muscle growth by keeping blood sugar levels in check and stabilizing metabolism. This approach can help you in muscle building on vegan diet.
5. Include Strength Training in Your Routine
Your workout plan is as important as your diet.
For muscle growth, strength training exercises such as squats, deadlifts, and bench presses are most effective for stimulating muscle building on vegan diet.
The key is to find the sweet spot of resistance training and enough protein to grow muscle mass.
Also, concentrate on progressive overload — slowly increasing the weight or intensity of your workouts for muscle gains to continue.
6. Supplement Wisely for Vegans
It is possible to get all the essential nutrients for muscle growth from a vegan diet.
However, some specific supplements may help. Supplements such as vitamin B12, omega-3 fatty acids, and creatine may be helpful for vegans to build muscles.
Vitamin B12 deficiency is very common among vegans, if you are not serious then this can cause permanent nerve damage.
Importance: These supplements promote recovery and aid in energy production, which in turn helps you to perform better during your workouts, allowing you to make effective muscle gains.
7. Diversify Your Plant-Based Protein Sources
You cannot eat the same thing again and again.
You will not enjoy your food and this will hamper nutrient absorption and muscle building on vegan diet.
In order to keep your meals both interesting and healthy, alternate vegan foods, namely beans, legumes, seeds, and nuts. Also use different spices, herbs, and oils.
Explore different types of cuisines and cultures.
Try out seitan. It has a meat-like texture and can be used in a variety of ways, such as patties, burgers, wraps, etc.
8. Stay Hydrated for Muscle Recovery
Water plays a vital role in workout performance and muscle recovery.
When you are dehydrated, the body finds it difficult to carry the nutrients to your muscles. This can affect your workout and slow down recovery.
Water is essential for all bodily functions, irrespective of your physical activity levels.
The digestion of food and fat metabolism are just a few examples.
Proper hydration also aids the control of body fat by making your metabolism better and aiding in healthy weight gain.
When you follow a workout plan do not forget to constantly take some glasses of water before, during, and after exercise.
If you don’t want muscle cramps to ruin your exercise stay hydrated.
The amount of water will also depend on the weather and climatic conditions and your perspiration levels. In hot and humid weather you need to drink more water than on a winter morning.
9. Track Your Progress and Adjust
As you continue on your vegan for muscle growth journey, it is important to track where you are in terms of progress.
Keep track of your workouts, strength in terms of weights that you can lift, and measurements to make sure that you are moving in the right direction.
If you are still not getting the results you want, then you may have to change a few exercises along with your diet. This can help you with muscle building on vegan diet.
You can use apps such as MyFitnessPal, or Cronometer to log your food intake and workouts.
10. Get Enough Rest
Rest and recovery are essential for muscle development.
Periods of rest between each set of a single exercise and between different exercises is a must for giving your muscles the chance to recover and complete the entire workout.
Skipping these essential rest times can impede your progress.
Also, you need to have one or two days of rest days. You may have a rest day after 3 days or as per your workout intensity.
Probably the most important factor for recovery and growth, sleep, is generally the most neglected one.
This is when a large majority of muscle repair takes place, and if you are not getting adequate sleep, your body will never recover as well as it should.
Perhaps sleep quality is more important than hours of sleep. Try to get 6-9 hours of sleep each night so that muscles may recover.
Conclusion
Is it possible to build muscle as a vegan? Definitely!
By selecting the best protein sources, eating a caloric surplus diet, and incorporating best-suited strength training exercises in your workout regime, muscle building on a vegan diet is very much achievable but highly effective.
You need to prioritize nutritious, protein-rich plant-based foods and time your meals for optimum recovery.
Be consistent with your workouts, drink plenty of water, and take sufficient rest.
With these 10 proven tips, you can achieve your muscle growth goals while following a plant-based lifestyle.
FAQs
Q: Can I get enough protein from a vegan diet to build muscle?
A: Yes, plenty of vegan foods like tofu, lentils, quinoa, and chickpeas provide the protein needed to support muscle growth. Combining different plant proteins ensures you get all essential amino acids.
Q: Do I need protein supplements for muscle building on vegan diet?
A: While not necessary, vegan protein powders can be a convenient way to reach your daily protein goals, especially if you struggle to get enough from whole foods alone.
Q: How much protein do I need per day for muscle building?
A: For most individuals, 1.6 to 2.2 grams of protein per kilogram of body weight is recommended for muscle building. This applies whether you’re vegan or non-vegan.
Q: What are some good post-workout meals for vegans?
A: Post-workout meals should include protein and carbs for recovery. Some great options include a tofu stir-fry with rice, a protein smoothie, or a quinoa and chickpea salad.
Q: Can I build muscle and lose fat on a vegan diet?
A: Yes, it’s possible to lose fat and build muscle simultaneously by following a plant-based diet for weight loss and muscle gain. This requires a careful balance of calorie intake, macronutrients, and regular strength training.
