Many fitness fanatics read about the health benefits of a vegan diet but struggle to cut out animal products as they fear they won’t be able to continue to build muscle. Is muscle building something vegans really miss out on?
Keep reading as we discuss whether or not you can build muscle on a vegan diet.
Eating Enough Protein on a Vegan Diet
It is possible to build muscle on a vegan diet as long as you eat enough protein. Many individuals, especially fitness fanatics, forget that the protein in animals originally came from plants (which the animal consumed). Therefore, if you eat enough protein-containing plants, you can build the same amount of muscle you would build by eating meat.
Here are the top plants that are packed with protein:
- Mushrooms
- Black beans
- Nuts (almonds, cashews, and flaxseeds)
- Lentils
- Quinoa
- Broccoli
- Kale
As you can see, there are several protein sources to choose from, and many of them contain enough protein to meet your daily requirement for a single meal.
How Much Protein Do You Need?
While protein requirements will vary depending on your specific fitness goals, In general, 10-35% of your calories should come from protein sources. You’ll want to discuss with your trainer any specific goals they want you to maintain when it comes to protein consumption.
Don’t Forget About Healthy Fat
Protein is critical to an athlete, but so is fat. Fat is what is burned to give you energy during your workout. Healthy fat isn’t oils like those used to make french fries, but rather those that are found in fruits and vegetables.
Here are the best healthy fats to consume as a vegan:
- Avocados
- Walnuts
- Coconut oil
Overall, no matter what your meat-head friends may say, it is possible to build muscle on a vegan diet as long as you eat enough protein and healthy fats. If you struggle to get some of the aforementioned ingredients in your diet, don’t be afraid to talk to a nutritionist, as they can help you further ensure you are eating the diet that is right for you.
I have been an ace certified personal trainer for over 15 years. Other certifications include kettlebells, TRX, battling ropes, Vpr, yoga fit, AFFA group fitness and more. I have two children who love the gym as much as I do.