Yes, You Can Build Muscle on a Vegan Diet

Here’s What the Science Says

There’s a long-standing myth perpetuated by society that you need animal protein to build muscle. But, that’s not true – and people are finally starting to realize it! More athletes, gym-goers, and everyday fitness enthusiasts are going vegan, and they’re thriving.

Whether you’re just getting started on your plant-based diet or wondering if veganism can support your strength training goals, the answer is a resounding yes. And no, you don’t need to chug protein shakes all day, obsess over amino acids, or turn to eating meat. But you do need a smart, balanced approach that ensures you are getting all of the protein you need.

Muscle Gains Aren’t Just for Meat-Eaters Anymore

A landmark 2023 study published by the American College of Sports Medicine (ACSM) compared muscle growth in young adults following omnivorous and vegan diets. The result? No significant difference in muscle gain or strength after 12 weeks of guided resistance training as long as protein needs were met.

This study builds on years of research suggesting that a well-planned vegan diet provides everything your body needs to perform, recover, and grow stronger. The key takeaway? It’s not the source of your protein, it’s the quality and consistency that count.

Plant Protein Can Be Complete, Accessible, and Muscle-Friendly

Let’s talk about protein. While it’s true that many plant proteins are “incomplete” (meaning they don’t contain all nine essential amino acids), this is easily overcome by eating a varied diet that focuses on protein and grain combinations to enhance your intake!

Some powerful vegan protein combos include:

Rice + beans
Tofu + quinoa
Whole grain toast + peanut butter

Or simply enjoy whole foods like lentils, tempeh, seitan, edamame, and oats throughout the day. Variety is your friend, and it’s not hard to hit your targets (even without supplements). That said, vegan protein powders (like pea, rice, or hemp) can be helpful for convenience or during intense training blocks.

How Much Protein Do You Really Need on a Vegan Diet?

For muscle growth, aim for around 1.6–2.2 grams of protein per kilogram of body weight per day, depending on your training intensity. This aligns with general sports nutrition guidelines and it’s easily achievable through whole plant foods.

If you’re lifting weights regularly, it also helps to:

Distribute protein across meals (20–30g per meal is a good benchmark)
Eat a protein-rich meal or shake after workouts

Pair protein with healthy carbs and fats to support recovery.

Real-Life Vegan Strength is More Common Than You Think

While many may think that powerful athletes only come in the form of omnivores, there are some amazing vegans proving people wrong. From pro bodybuilders to Olympic champions, plant-powered athletes are smashing stereotypes. Just a few examples:

Nimai Delgado – Professional bodybuilder who’s never eaten meat
Venus Williams – Tennis icon and long-time plant-based advocate
Kendrick Farris – Olympic weightlifter who’s lifted world-class totals on a vegan diet

And it’s not just the elites. Everyday people are experiencing more energy, faster recovery, and even better digestion after going plant-based all while building serious muscle.

Smart Tips for Vegan Muscle Growth

If you’re looking to grow your muscles, there are a few ways you can set yourself up for success.

First, plan your meals. Make sure you’re getting enough calories and protein by tracking it. Using apps like Cronometer can prove helpful.
Focus on whole foods. Beans, lentils, tofu, nuts, seeds, and grains should form the backbone of your diet. By placing your focus on these, you can make sure that you are getting high protein intake without too much oil.

Don’t fear carbs. They fuel your workouts and aid recovery. Quinoa, sweet potatoes, oats, and fruit are your allies.
Stay consistent. Muscle growth doesn’t happen overnight whether you are vegan or not. Lift regularly, rest well, and eat intentionally.
Consider B12 and creatine. These nutrients may need supplementation on a vegan diet, especially for athletes.

The Vegan Advantage

Building muscle on a vegan diet is more than possible. You can support your body, protect the planet, and reduce harm to animals, all at once.

And the best part? You don’t have to compromise on performance or results.

If you need help, with building vegan muscles, feel free to write us. Our experts can help you to grow muscles.

Podcast with Captain Paul Watson (in english and german):

Trinity Sparke

Vegan for nearly a decade, I have always been passionate about compassion! My degree in psychology from UMass Amherst blended with my career in wellness writing and marketing/strategy perfectly encompasses the things I love: mental health, whole body wellness, and spreading a good message. Outside of work you can find me traveling, trying every vegan restaurant within 50 miles of Boston, or making ceramics.