Dante Carrillo
Gaining muscle mass on a vegetarian or vegan diet is possible, but it requires careful meal planning to ensure adequate protein intake. Research has shown that there is no difference in muscle-building abilities between those who eat a plant-based diet and those who eat meat, as long as protein requirements are met. To build muscle, it is recommended to consume 1.4–2.2 g of protein per kg of body weight, with athletes requiring slightly more at 1.2–2.0 g per kg. This can be achieved through a variety of plant-based protein sources, including legumes, grains, soy products, beans, nuts, and seeds. Additionally, it is important to include carbohydrates, healthy fats, and plenty of water in your diet to fuel your muscles and support overall health.
| Characteristics | Values |
|---|---|
| Protein intake | The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound. Athletes need more protein, around 1.2 to 2.0 grams per kilogram of body weight per day, or 0.5 to 1.0 grams per pound. |
| Leucine | Leucine stimulates muscle growth. Animal-based proteins like chicken and beef have higher leucine levels than plant-based proteins. |
| Amino acids | Most plant-based proteins don't contain all the essential amino acids, so it's important to mix protein sources to get all nine essential amino acids. |
| Carbohydrates | Carbohydrates provide energy and are essential for building lean body mass. They should make up 45-60% of your diet. |
| Healthy fats | Choose heart-healthy sources of fat like olive oil, almonds, walnuts, avocados, and canola oil. |
| Meal frequency | Eat five or six small meals per day that include protein, fruits, vegetables, whole grains, and water. |
| Variety | A varied diet with colourful, vibrant meals ensures adequate nutrient intake. |
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What You'll Learn
Eat 20-30 grams of protein at each main meal
Eating 20-30 grams of protein at each main meal is a good way to ensure you are getting the proper amount of protein in your diet. This is especially important if you are looking to build muscle on a vegetarian or vegan diet.
It is recommended that vegetarians include a quality source of protein with meals and snacks. This can include plant-based proteins such as beans, lentils, grains, nuts, and seeds. For example, 1 cup of cooked lentils provides 18 grams of protein, while 1 cup of cooked beans provides 15 grams. Other high-protein plant-based foods include tofu (20 grams of protein per cup), edamame (17 grams per cup), and quinoa (11 grams per cup).
If you are looking to build muscle, it is important to pay attention to your total protein intake and ensure you are getting enough. While it is possible to get enough protein from plants, you may need to eat more total protein to compensate for the lower digestibility of plant-based proteins. This may mean including protein in every meal or snack and choosing a variety of plant-based protein sources to ensure you are getting all the essential amino acids.
It can be helpful to track your protein intake for a week to get an accurate picture of what you are currently eating and then make adjustments as needed. This will ensure that you are meeting your protein goals and supporting muscle growth.
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Consume a variety of plant proteins
Consuming a variety of plant proteins is essential for gaining muscle on a vegetarian or vegan diet. While it is possible to obtain adequate protein from plants, it is worth noting that plant proteins tend to be less dense in leucine and other essential amino acids, which are crucial for muscle growth and recovery. Therefore, it is recommended to consume a greater total amount of plant-based proteins to compensate for their lower digestibility.
A well-planned vegetarian diet that includes various plant-based protein sources can assist in muscle development. Soy products, beans, lentils, grains, nuts, and seeds are excellent options for plant-based proteins. For instance, cooked beans and lentils can provide up to 15 grams of protein per cup. Additionally, dairy products like milk, yogurt, and cottage cheese are also good sources of protein, with a cup of milk containing 8 grams of protein and a half-cup of yogurt or cottage cheese offering around 12-15 grams.
To ensure you're consuming a sufficient amount of protein, aim for 20-30 grams of protein at each main meal. This can be achieved by incorporating legume-based pasta, such as Cybele's Free to Eat, or meatless products like Beyond Meat burgers, which are tasty and no longer filled with preservatives. Embracing plant-based proteins has the added benefit of increasing your fiber intake, which is important for lowering cholesterol levels and reducing the risk of heart disease.
It is important to mix and match different plant-based protein sources to obtain all the essential amino acids. For example, combining two or more vegetarian protein sources can provide all nine essential amino acids. This ensures that your body has the necessary building blocks for muscle growth and recovery. By incorporating a variety of plant proteins into your diet, you can not only build muscle effectively but also improve your overall health and well-being.
Registered dietitian Stephanie Nelson emphasizes the importance of meeting daily protein needs to prevent muscle loss, as our muscle fibers are constantly breaking down and in need of repair. By consuming a variety of plant proteins, you can ensure that your body has the necessary building blocks to support muscle growth and overall health.
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Aim for adequate leucine intake
Leucine is one of nine essential amino acids that our body must obtain from food. It is most well-known for its muscle-building properties, specifically as a catalyst for muscle protein synthesis. Leucine is most prominently found in animal products such as chicken, beef, pork, and eggs. Therefore, for non-vegans, getting enough leucine is not a concern. However, for vegans, it is important to ensure adequate leucine intake to support muscle growth and repair.
Vegan dietary sources of leucine include soy foods, legumes, and protein powders derived from soy, pea, or rice. Soy foods, such as tofu and edamame, are particularly highlighted as a good source of leucine, with soy protein isolate containing 2-2.5g of leucine per 30g serving. Legumes, such as beans and lentils, also provide some leucine. However, it is important to note that plant-based proteins generally contain lower amounts of leucine compared to animal-based proteins.
To optimise muscle growth and repair, it is recommended to consume around 2.5-3g of leucine per protein dose, with this amount ideally spread across 3-6 meals throughout the day. For vegan athletes or those looking to maximise muscle growth, it is suggested to aim for the higher end of this leucine range. This can be achieved through dietary sources or by supplementing with leucine powder, adding 2-3g to each main meal.
It is worth noting that while leucine is important for muscle health, it is just one piece of the puzzle. Ensuring adequate overall protein intake and including a variety of protein sources in the diet are also key factors in supporting muscle growth and repair. Additionally, it is beneficial to include quality sources of carbohydrates, healthy fats, and a range of fruits and vegetables in the diet to support overall health and athletic performance.
In summary, for vegans looking to gain muscle, focusing on adequate leucine intake is important. This can be achieved through dietary sources such as soy and legumes, as well as leucine supplements if needed, to ensure optimal levels of this essential amino acid for muscle health and growth.
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Include quality carbohydrates
Carbohydrates are essential for providing energy for all sorts of activities. If you limit your carbohydrate intake, you will not be able to perform at your best or build lean body mass efficiently. Therefore, it is important to include quality carbohydrates in your diet.
More than half of your daily calories should come from quality carbohydrates, which fuel your muscles. Aim to make 45-60% of your diet come from carbs.
So, what are quality carbohydrates? Well, whole grains are a great source of carbohydrates and also add a surprising source of protein to the diet. Other sources of quality carbohydrates include fruits and vegetables, which should be included in your meals and snacks.
To ensure you are getting enough carbohydrates, you can try eating five or six small meals per day that include a variety of fruits, vegetables, and whole grains. This will help to fuel your muscles and provide your body with the energy it needs to perform at its best.
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Incorporate healthy fats
A vegan diet can provide the optimum balance of macronutrients, including carbohydrates, proteins, and fats, to fuel workouts and support muscle development.
Healthy fats are essential for building and maintaining muscle. Nuts and seeds are a great way to incorporate healthy fats into your diet. Almonds, walnuts, cashews, pistachios, chia seeds, flax seeds, and sunflower seeds are all good options. These provide protein, vitamins, and minerals, in addition to healthy fats. Avocados are another source of healthy fats and are a great addition to a muscle-building diet.
Oils such as olive oil and canola oil are also sources of healthy fats. These can be used in cooking or as salad dressings.
Tofu, tempeh, and legumes are good sources of plant-based protein and are also lower in fat and calories than animal-based proteins. However, some plant-based products can be higher in fat, sugar, or carbs, so it is important to be mindful of this and read labels.
A plant-based diet is a great way to ensure you are getting a good balance of healthy fats, as well as other essential nutrients, to support muscle growth and overall health.
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Frequently asked questions
Yes, it is possible to build muscle on a vegetarian diet. Research has shown that there is no difference in muscle-building capabilities between those who eat a plant-based diet and those who eat meat, as long as protein intake is adequate.
The amount of protein needed to build muscle varies depending on factors such as body weight, existing muscle mass, gender, and type of training. As a general guideline, protein intake should be between 1.4 and 2.2 grams of protein per kilogram of body weight. Athletes may require slightly more protein, ranging from 1.2 to 2.0 grams per kilogram of body weight.
There are plenty of vegetarian sources of protein that can help with muscle building. These include beans, lentils, soy products (such as tofu and tempeh), dairy products (milk, yogurt, and cheese), nuts, seeds, and whole grains.
It is recommended to include a source of protein with each meal and snack. Aim for five or six small meals per day that include protein, as well as a variety of fruits, vegetables, and whole grains.
Yes, a plant-based diet offers several additional benefits. It can help lower cholesterol levels and increase antioxidant intake, reducing the risk of certain cancers and cardiovascular disease. Additionally, plant-based diets are more environmentally sustainable, reducing greenhouse gas emissions, deforestation, biodiversity loss, and water pollution.
