Vegan Diets: Do They Cause Muscle Loss?

It is a common misconception that only animal-based products can provide the protein needed for muscle gain. However, with careful planning, it is possible to build muscle on a vegan diet.

Research shows that both strategic food management and food supplementation are effective in supporting athletes and others who engage in intense strength training and have a vegan diet.

To build muscle on a vegan diet, it is important to eat a healthy and well-balanced diet, establish a regular strength-training routine, and ensure you consume the optimum amount of protein for muscle repair and growth.

Vegan sources of protein include tofu, tempeh, seitan, edamame/soy beans, quinoa, and chia seeds. Other plant foods such as beans, legumes and grains also contain protein, though they will need to be eaten as part of a varied diet to obtain all the essential amino acids the body cannot produce itself.

Vegan sources of carbohydrates include whole fruits, beans, and vegan pasta.

Vegan sources of dietary fat include seeds, nuts, and oils, including rape seed oil, sunflower oil, and olive oil.

Vegan diets are lacking in both creatine and carnosine, which also aid muscle growth. As a result, you might want to consider taking supplements to support your vegan gains.

Vegan Sources of Protein

Protein is essential for building muscle and strength. While it is possible to get enough protein from a vegan diet, it can be challenging to get all the nutrients you need if you exclude all animal products. This is because plant-based proteins are often incomplete, containing limiting amounts of at least one amino acid. They also tend to be less protein-dense than animal-based proteins.

However, this does not mean that a plant-based diet is useless for building muscle. In fact, a well-planned vegan diet can be just as effective for building muscle as an omnivorous one.

Soy Products

Soy products, such as tofu, tempeh, edamame, and soy milk, are excellent sources of protein for vegans. They are considered whole sources of protein, providing the body with all the essential amino acids it needs.

Legumes and Pulses

Legumes and pulses, such as beans, lentils, chickpeas, and green peas, are also great sources of protein for vegans. They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and beneficial plant compounds.

Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, cashews, peanuts, pumpkin seeds, and hemp seeds, are good sources of protein and healthy fats. They also contain fiber, iron, calcium, selenium, phosphorus, vitamin E, and certain B vitamins.

Grains

Whole grains, such as quinoa, wild rice, oats, and buckwheat, can also provide vegans with extra protein. They also deliver fiber, vitamins, and minerals to the diet.

Meat and Dairy Alternatives

Meat and dairy alternatives, such as seitan, plant-based burgers, sausages, and chicken, can be rich in protein. However, their nutritional content can vary widely from product to product, so it is important to read labels carefully.

Supplements

Protein supplements, such as soy protein, pea protein, rice protein, and hemp protein, can be helpful for vegans who struggle to get enough protein from their diet.

Micronutrients

In addition to protein, it is important for vegans to ensure they are getting enough of certain micronutrients, including vitamins B12 and D, iodine, iron, zinc, and calcium. These nutrients are essential for health and growth and can be challenging to obtain from a plant-based diet.

Caloric Surplus

Finally, to build muscle and strength, it is important to consume a caloric surplus. This means eating 10-35% more calories than required for daily maintenance. This can be achieved by including more calorie-dense plant-based foods in the diet, such as grains, beans, nuts, and seeds.

Vegan Sources of Carbs

Vegan Sources of Carbohydrates

Carbohydrates are an essential macronutrient for vegans, as they provide the body with energy. They are especially important for vegans who are physically active, as they provide fuel for intense training sessions.

Carbohydrates are not essential for muscle protein synthesis, but they do play a crucial role in muscle growth. Research has shown that low-carb diets can slow or even block muscle and strength gains.

The latest research suggests that consuming carbohydrates in a range of 5-7g/kg of body weight is productive. To calculate how many carbohydrates you need per day to support muscle and strength gains, take your weight in kilograms and multiply it by 5-7.

• Fruits and vegetables
• Whole grains
• Legumes (beans, peas, lentils)
• Dried fruit
• Sweet potatoes and yams

Vegan Sources of Dietary Fat

A vegan diet can be just as effective for building muscle as an omnivorous one. However, it can be more challenging to get all the nutrients you need. Here are some tips for getting enough dietary fat on a vegan diet.

Monounsaturated and Polyunsaturated Fats

While animal fats are associated with weight gain and health issues relating to obesity and heart problems, fats found in plants are generally considered healthy. Monounsaturated and polyunsaturated fats are usually derived from natural plant-based sources. Olive oil, for example, is considered one of the healthiest oils as it is a good source of monounsaturated fat. It also contains antioxidants, which have beneficial properties for your body.

Nuts

Nuts are a great source of protein, healthy fats and calories, making them an excellent choice if you’re looking to gain weight. Almonds, in particular, contain fewer calories but more protein than many other nuts. They are also a rich source of calcium, copper, iron, magnesium, zinc, vitamin E and B vitamins.

Avocados

Avocados are one of the fattiest natural foods available. They are a great source of energy and their good fats and anti-inflammatory properties make them worthy of inclusion in a vegan diet. They are also proven to lower cholesterol levels.

Chia Seeds

Most seeds contain fats, but chia seeds are one of the best options as they are packed with omega-3 and have a good ratio between omega-3 and omega-6. They also contain 18% of the recommended daily amount of calcium.

Flaxseeds

Flaxseeds are considered a superfood as they are nutritionally dense. Just one ounce of flax seeds provides you with six times your recommended daily amount of omega-3. They also contain protein, fibre, iron, calcium and polyphenol antioxidants.

Cacao Nibs

Cacao nibs are a scrumptious source of healthy fatty acids. Cacao is believed to help protect against some cancers and to lower cholesterol.

Soybeans

Soybeans are high in omega-3 fatty acids and low in saturated fat. They are also a good source of calcium, fibre and B vitamins.

Tahini

Tahini is made from sesame seeds, about 50% of which is oleic acid, which can help to raise good cholesterol and lower bad cholesterol, thus benefiting heart health. It is also a valuable source of iron and calcium.

Other Dietary Supplements

A vegan diet can be just as effective for building muscle as a non-vegan diet. However, it can be challenging to get all the nutrients you need, so supplements can be beneficial. Here are some of the best vegan supplements for building muscle:

• Creatine is a substance found in the body that helps provide energy for short, intense workouts such as lifting weights. It can be produced naturally in the body, but taking a supplement can boost your levels and support muscle growth.
• Vegan protein powder can help you hit your daily protein targets. Opt for a vegan protein supplement that is a complete protein source (i.e., contains all nine essential amino acids).
• Caffeine is a popular pre-workout supplement that helps improve energy, focus, and performance. Vegan caffeine supplements can be made from plant sources such as coffee beans and green tea.
• Beta-Alanine is a natural amino acid that your body produces. It works to develop and store carnosine in the muscles, promoting muscular strength and delaying fatigue.
• Vitamin B12 is an essential vitamin for overall health and well-being, and it is commonly found in animal-based products. Vegan B12 supplements can be created from microbial sources and fortified products such as nutritional yeast.
• Iron is an essential mineral for optimal health and energy levels. Vegan iron supplements are usually made from plant-based sources such as spinach and kale.
• Zinc is essential for maintaining a healthy body, and vegan diets can be low in this mineral due to the lack of animal-based sources. Vegan zinc supplements are available in tablet or capsule form.
• Calcium is essential for a robust skeleton, and vegans can struggle to get enough of this mineral from their diet. Vegan calcium supplements are available from plant sources such as vegetables, nuts, and legumes.
• Magnesium is an essential component for maintaining healthy bodily functions, and vegan diets lack animal-based sources of this mineral. Vegan magnesium supplements are available in tablet, liquid, or drop form.
• Vitamin D is a fat-soluble vitamin that helps absorb calcium and support the immune system. Vegan vitamin D supplements are available from lichen and algae.

Vegan Sources of Calories

• Nuts and Nut Butters -- These are a great source of protein, healthy fats, and calories, making them an excellent choice for those looking to gain weight. For example, walnuts contain 185 calories and over 4 grams of protein in a single 1-ounce (28-gram) serving.
• Avocados -- Avocados are rich in healthy fats and fiber and can promote healthy weight gain. Just one avocado contains about 322 calories, 13.5 grams of fiber, and almost 30 grams of total fat. They are also a good source of vitamin C, folate, pantothenic acid, and potassium.
• Quinoa -- Quinoa is a healthy pseudo-grain loaded with protein, fiber, and other nutrients. It is also high in calories, as 1 cup (185 grams) of cooked quinoa holds about 222 calories, 8 grams of protein, and 5 grams of fiber. It is also one of the few complete plant-based sources of protein, meaning that it provides all nine essential amino acids.
• Dried Fruit -- Dried fruit is a great way to gain extra calories, vitamins, minerals, and antioxidants. For example, prunes have 209 calories in a half-cup (87 grams), while raisins have 247 in a half-cup (83 grams).
• Legumes -- Legumes, such as lentils, beans, and chickpeas, are excellent sources of protein, fiber, and calories. For example, black beans pack 227 calories, 15 grams of protein, and 15 grams of fiber in 1 cooked cup (172 grams).
• Sweet Potatoes -- Sweet potatoes are a starchy vegetable that is high in calories and fiber, as well as a number of essential vitamins, minerals, and antioxidants. One cup (200 grams) of cooked sweet potato contains 180 calories and 6.5 grams of fiber.
• Vegan Smoothies -- Vegan smoothies are a quick and convenient way to get a concentrated dose of calories in a single serving. You can add nut butter, dried or fresh fruits, avocados, almond milk, coconut oil, and seeds to boost the calorie and nutrient content.
• Rice -- Rice is a cost-effective, versatile, and calorie-dense carbohydrate that can promote gradual weight gain. It also provides protein, fiber, and several vitamins and minerals. One cup (195 grams) of cooked brown rice gives 216 calories, along with 5 grams of protein and 3.5 grams of fiber.
• Oils -- Oils such as olive oil, peanut oil, and hempseed oil are high in calories and healthy fats. For example, olive oil contains 119 calories and 13.5 grams of fat in a single tablespoon (14 grams).

Frequently asked questions