Vegan Muscle Gain: Maximizing Results On A Plant-Based Diet

Gaining muscle on a vegan diet is possible, and numerous athletes are proving it. Tennis star Venus Williams, NFL quarterback Cam Newton, and strongman Patrik Baboumian are just a few examples of how a plant-based diet can be just as effective as an animal-based one when it comes to building muscle and improving performance.

A recent study found that plant protein was just as effective as animal protein for gaining lean muscle, and plant-based diets come with a wide range of long-term health benefits.

However, building muscle on a plant-based diet requires more attention to detail than the average omnivore diet. It can be challenging to get all the nutrients you need, especially protein, which is crucial for muscle growth.

To build muscle on a vegan diet, you need to ensure you're eating enough calories and getting enough protein, carbohydrates, and healthy fats. It's also important to pay attention to micronutrients like vitamins B12 and D, iodine, iron, zinc, and calcium, which can be lacking in a vegan diet.

Supplements like creatine, beta-alanine, and protein powders can also help support muscle growth on a vegan diet.

Overall, gaining muscle on a vegan diet is achievable, but it requires careful planning and attention to detail.

Eat a variety of protein sources

Eating a variety of protein sources is essential for gaining lean muscle on a vegan diet. While it is entirely possible to get enough protein from plant-based sources, it can be more challenging than getting protein from animal sources. This is because plant proteins tend to be incomplete, meaning they do not contain all the essential amino acids that the body needs to build muscle.

However, this does not mean that vegans need to meticulously combine plant proteins at every meal to ensure they are getting all the essential amino acids. In fact, the body is very good at combining different proteins to make a complete protein, as long as you eat a varied diet that includes a range of plant-based proteins.

• Beans and legumes (e.g. black beans, kidney beans, lentils)
• Soy products (e.g. tofu, tempeh, edamame, soy milk, soy protein powder)
• Meat substitutes (usually made with soy or pea protein)
• Quinoa
• Hemp seeds
• Chia seeds
• Nutritional yeast
• Spirulina
• Vegan protein powders (e.g. soy isolate, pea, hemp, brown rice)
• Nuts and nut butters (e.g. peanut butter, almond butter)
• Seeds (e.g. hemp seeds, sunflower seeds)
• Whole grains and cereals (e.g. oatmeal, whole grain bread)
• Vegetables (e.g. spinach, kale)

By including a variety of these protein sources in your diet, you can ensure that you are getting all the essential amino acids needed to build muscle. It is also important to consume enough calories and focus on getting enough protein and carbohydrates, in addition to a variety of micronutrients, to support muscle growth and recovery.

Consume enough calories

Consuming enough calories is crucial for building muscle on a vegan diet. This means creating a calorie surplus, or eating more calories than your body burns through daily activities and workouts. For novice lifters, this may mean consuming 20-40% more calories than required for daily maintenance, while more advanced lifters may need just 10-20% more.

To determine your calorie needs, you can use a calorie calculator or manually track your food intake for a week. A slight caloric surplus is optimal, with 350 to 450 calories per day above your maintenance level being ideal. This surplus ensures you gain muscle without excessive fat.

Meeting your calorie needs is easier with plant-based foods, as they tend to be less calorie-dense than animal-based foods. This means you can eat larger volumes of food while still maintaining a calorie surplus. Focus on including foods with higher caloric density, such as grains, beans, tofu, tempeh, meat alternatives, nuts, nut butters, seeds, avocados, and dried fruit.

In addition to calories, consuming adequate protein is crucial for muscle growth. Aim for 1.4 to 2 grams of protein per kilogram of body weight per day. Vegan sources of protein include seitan, tofu, legumes, quinoa, and vegan protein powders.

It is also important to eat enough fat, as it provides essential calories and supports various bodily functions. A general recommendation for off-season bodybuilders is 0.5 grams of fat per pound of body weight daily. For an 80 kg male bodybuilder, this equates to about 80 grams of fat per day.

By consuming a variety of whole foods and potentially incorporating supplements, it is possible to meet your calorie and macronutrient needs on a vegan diet to support muscle growth effectively.

Get enough carbohydrates

Carbohydrates are an important source of energy, especially for those who engage in intense physical activities like weight-lifting. While it is not necessary to stimulate muscle protein synthesis, it is still an essential macronutrient for a well-rounded diet.

Carbohydrates are not hard to come by on a plant-based diet. Whole grains and legumes like beans and lentils provide high-quality carbohydrates and other nutrients while also giving you enough energy to fuel your high-intensity workouts. They also provide plenty of quality protein as a bonus.

Fruits and vegetables are also great sources of carbohydrates.

If you need a lot of calories, consider not relying solely on high-fibre carb sources, or your stomach might protest. Regular pasta, white rice, and white bread can be beneficial in this case. They are considered less healthy options by some, but if you need a lot of calories without overdoing your fibre intake, they can be beneficial. Less nutritious doesn't mean unhealthy, and if you're eating a lot of food, you'll likely get all the nutrients you need anyway.

• Determine your calorie needs: Before planning your meals, it is essential to know how many calories you need to consume to build muscle. You can use a calorie calculator or manually track your food intake for a week to estimate your maintenance calories. Once you know your maintenance calories, you can aim for a slight caloric surplus of 350-450 calories per day, which is optimal for muscle growth.
• Include a variety of carb sources: Beans and legumes, sweet potatoes and yams, and fruits and vegetables are all excellent sources of carbohydrates. By including a variety of these foods in your diet, you will not only ensure sufficient carbohydrate intake but also benefit from the various nutrients they provide.
• Be mindful of fibre intake: While fibre is an important part of a healthy diet, excessive fibre intake can cause stomach issues and bloating. If you have very high energy requirements, you may need to include more refined carbohydrates like white bread, rice, and pasta to meet your calorie needs without overdoing the fibre.
• Tailor your carb intake to your lifestyle: The amount of carbohydrates you need depends on your activity level. If you have a sedentary lifestyle outside of the gym, you may not need as many carbohydrates as someone who is more active. Adjust your carb intake accordingly.
• Fill the rest of your calorie intake with carbohydrates: Once you have determined your protein and fat intake, the remaining calories in your diet should come from carbohydrates. This will ensure you are getting enough energy to support your workouts and daily activities.

In conclusion, getting enough carbohydrates on a plant-based diet is not difficult. By including a variety of whole grains, legumes, fruits, and vegetables in your diet, you can easily meet your carbohydrate needs while also benefiting from the various nutrients these foods provide. Just be mindful of your fibre intake and adjust your carb sources accordingly if you have very high energy requirements.

Take supplements

Iron is a mineral that is essential for proper growth and development. Your body uses it to make hemoglobin and certain hormones. There are two types of iron: heme iron, which is found in animal products, and non-heme iron, which is found in plant products. Heme iron is generally easier for the body to absorb.

Iron deficiency can lead to anemia, which occurs when your body doesn't have enough iron to make hemoglobin – the part of red blood cells that bind and carry oxygen in your blood.

While it is possible to get enough iron from dietary sources, vegans may need to take an iron supplement, especially if they are not getting enough iron from their diet. Iron supplements are typically taken in pill form, but can also be found as a liquid. It is important to note that too much iron can be toxic, so it is essential to take the correct dosage and consult a healthcare professional before starting any new supplement.

When choosing an iron supplement, look for one that contains iron in the form of ferrous fumarate or ferrous gluconate, as these forms are more easily absorbed by the body. Additionally, look for a supplement that also contains vitamin C, as this vitamin enhances iron absorption. Avoid taking iron supplements with coffee, tea, or dairy products, as these can inhibit iron absorption.

It is also important to be mindful of the dosage when taking iron supplements. Taking a large dose of iron at once can lead to lower absorption rates. It is generally recommended to take smaller amounts of iron throughout the day to enhance absorption. Cast-iron cookware can also help increase iron absorption, as a small amount of iron may be transferred to food during cooking.

If you are considering taking an iron supplement, it is always best to consult with a healthcare professional first to ensure that it is safe and appropriate for you. They can help you determine the correct dosage and provide guidance on how to take the supplement for optimal absorption.

Plan meals in advance

Planning meals in advance is a great way to ensure you are getting all the nutrients you need on a vegan diet. Here are some tips to help you plan your meals effectively:

Know Your Nutrient Requirements

Firstly, it is important to understand your body's nutrient requirements, especially if you are highly active or have any health conditions. You can use an online calorie calculator to estimate your daily calorie needs, taking into account your activity level and any specific goals, such as muscle gain or weight loss. Remember that a slight caloric surplus is optimal for muscle gain, while a slight deficit can be beneficial if you are overweight.

Focus on Protein Sources

When planning your meals, ensure you are including a variety of plant-based protein sources such as beans, tofu, tempeh, lentils, quinoa, nuts, and seeds. These foods will provide your body with the essential amino acids needed for muscle growth and repair. Aim for 1.4 to 2 grams of protein per kilogram of body weight per day.

Include Iron-Rich Foods

Incorporate iron-rich plant foods into your meals, such as leafy greens, kidney beans, quinoa, fortified cereals, and dried fruits like raisins and apricots. Iron is essential for transporting oxygen to your brain and muscles, and vegans need 1.8 times more iron than non-vegetarians due to the lower absorption of plant-based iron.

Enhance Iron Absorption

Pair iron-rich foods with vitamin C-rich foods to enhance iron absorption. Include foods like bell peppers, citrus fruits, broccoli, strawberries, and tomatoes in your meals or squeeze some lemon juice over your dishes. Additionally, avoid drinking tea or coffee with meals or shortly after, as these can inhibit iron absorption.

Consider Supplements

If you are concerned about meeting your nutrient requirements, consider taking supplements. A multivitamin can help ensure you are getting enough vitamins and minerals, especially vitamin B12, which is primarily found in animal-based foods. You may also benefit from an iron supplement, but be sure to consult a healthcare professional first, as iron overdose is possible.

Sample Meal Plan

• Breakfast: Tofu scramble with spinach, bell peppers, and tomatoes, served with quinoa and a glass of orange juice.
• Lunch: Bean burrito bowl with brown rice, salsa, and avocado, followed by an orange for dessert.
• Dinner: Lentil curry with pineapple, served with a side of steamed Swiss chard and roasted cauliflower.
• Snacks: Trail mix with nuts, seeds, and dried fruit; hummus with carrot sticks; a green smoothie with leafy greens, berries, and plant-based protein powder.

Frequently asked questions