{"id":30818,"date":"2025-05-03T10:56:34","date_gmt":"2025-05-03T10:56:34","guid":{"rendered":"https:\/\/this-is-vegan.com\/?p=30818"},"modified":"2025-05-03T11:12:28","modified_gmt":"2025-05-03T11:12:28","slug":"vegan-muscle-building-science","status":"publish","type":"post","link":"https:\/\/this-is-vegan.com\/en\/vegan-muscle-building-science\/","title":{"rendered":"Yes, You Can Build Muscle on a Vegan Diet"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"30818\" class=\"elementor elementor-30818\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7e89e9f e-flex e-con-boxed e-con e-parent\" data-id=\"7e89e9f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-af7b83c elementor-widget elementor-widget-text-editor\" data-id=\"af7b83c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2><span style=\"font-weight: 400;\">Here\u2019s What the Science Says<\/span><\/h2><p><span style=\"font-weight: 400;\">There\u2019s a long-standing myth perpetuated by society that you <\/span><i><span style=\"font-weight: 400;\">need<\/span><\/i><span style=\"font-weight: 400;\"> animal protein to build muscle. But, that\u2019s not true \u2013 and people are finally starting to realize it! More athletes, gym-goers, and everyday fitness enthusiasts are going vegan, and they\u2019re thriving.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Whether you&#8217;re just getting started on your plant-based diet or wondering if veganism can support your strength training goals, the answer is <\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/abstract\/9900\/impact_of_vegan_diets_on_resistance.771.aspx\"><span style=\"font-weight: 400;\">a resounding yes<\/span><\/a><span style=\"font-weight: 400;\">. And no, you don\u2019t 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.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b3c24f9 e-flex e-con-boxed e-con e-parent\" data-id=\"b3c24f9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a556578 elementor-widget elementor-widget-text-editor\" data-id=\"a556578\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3><b>Muscle Gains Aren\u2019t Just for Meat-Eaters Anymore<\/b><\/h3><p><span style=\"font-weight: 400;\">A landmark 2023 study published by the <\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/abstract\/9900\/impact_of_vegan_diets_on_resistance.771.aspx\"><span style=\"font-weight: 400;\">American College of Sports Medicine (ACSM) <\/span><\/a><span style=\"font-weight: 400;\">compared muscle growth in young adults following omnivorous and vegan diets. The result? <\/span><i><span style=\"font-weight: 400;\">No significant difference<\/span><\/i><span style=\"font-weight: 400;\"> in muscle gain or strength after 12 weeks of guided resistance training as long as protein needs were met.<\/span><\/p><p><span style=\"font-weight: 400;\">This study builds on years of <\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/how-to-eat-a-balanced-diet\/the-vegan-diet\/#:~:text=With%20good%20planning%20and%20an,vitamin%20B12%2C%20iodine%20and%20selenium.\"><span style=\"font-weight: 400;\">research suggesting <\/span><\/a><span style=\"font-weight: 400;\">that a well-planned vegan diet provides everything your body needs to perform, recover, and grow stronger. The key takeaway? It\u2019s not the source of your protein, it\u2019s the <\/span><i><span style=\"font-weight: 400;\">quality<\/span><\/i><span style=\"font-weight: 400;\"> and <\/span><i><span style=\"font-weight: 400;\">consistency<\/span><\/i><span style=\"font-weight: 400;\"> that count.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b50a410 e-flex e-con-boxed e-con e-parent\" data-id=\"b50a410\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0825635 elementor-widget elementor-widget-image\" data-id=\"0825635\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"424\" src=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Tempeh-herstellen-Rezept-vegan1.jpeg\" class=\"attachment-large size-large wp-image-20362\" alt=\"Platte auf der ein Block Tofu und Tempeh nebeneinander liegen, dahinter Chilischoten, Sojabohnen und Fr\u00fchlingszwiebeln\" srcset=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Tempeh-herstellen-Rezept-vegan1.jpeg 640w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Tempeh-herstellen-Rezept-vegan1-320x212.jpeg 320w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Tempeh-herstellen-Rezept-vegan1-560x371.jpeg 560w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a13fbd elementor-widget elementor-widget-text-editor\" data-id=\"2a13fbd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3><b>Plant Protein Can Be Complete, Accessible, and Muscle-Friendly<\/b><\/h3><p><span style=\"font-weight: 400;\">Let\u2019s talk about protein. While it\u2019s true that many plant proteins <\/span><a href=\"https:\/\/health.clevelandclinic.org\/do-i-need-to-worry-about-eating-complete-proteins\"><span style=\"font-weight: 400;\">are \u201cincomplete<\/span><\/a><span style=\"font-weight: 400;\">\u201d (meaning they don\u2019t 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!<\/span><\/p><p><span style=\"font-weight: 400;\">Some powerful vegan protein combos include:<\/span><\/p><ul><li><span style=\"font-weight: 400;\">Rice + beans<\/span><\/li><li><span style=\"font-weight: 400;\">Tofu + quinoa<\/span><\/li><li><span style=\"font-weight: 400;\">Whole grain toast + peanut butter<\/span><b><br \/><br \/><\/b><\/li><\/ul><p><span style=\"font-weight: 400;\">Or simply enjoy whole <a href=\"https:\/\/this-is-vegan.com\/en\/vegan-recipes-2\/\">foods<\/a> like lentils, tempeh, seitan, edamame, and oats throughout the day. Variety is your friend, and it\u2019s 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.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ff29a7b e-flex e-con-boxed e-con e-parent\" data-id=\"ff29a7b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e2fd765 elementor-widget elementor-widget-text-editor\" data-id=\"e2fd765\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3><b>How Much Protein Do You Really Need on a Vegan Diet?<\/b><\/h3><p><span style=\"font-weight: 400;\">For muscle growth, aim for around<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5852756\/#:~:text=To%20maximize%20muscle%20protein%20accretion,~0.4g\/kg%20protein.\"><span style=\"font-weight: 400;\"> 1.6\u20132.2 grams of protein per kilogram of body weight <\/span><\/a><span style=\"font-weight: 400;\">per day, depending on your training intensity. This aligns with general sports nutrition guidelines and it\u2019s easily achievable through whole plant foods.<\/span><\/p><p><span style=\"font-weight: 400;\">If you\u2019re lifting weights regularly, it also helps to:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Distribute protein across meals (20\u201330g per meal is a good benchmark)<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a protein-rich meal or shake after workouts<\/span><span style=\"font-weight: 400;\"><br \/><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Pair protein with healthy carbs and fats to support recovery.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0549e4c e-flex e-con-boxed e-con e-parent\" data-id=\"0549e4c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2d8cf3b elementor-widget elementor-widget-image\" data-id=\"2d8cf3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1160\" height=\"773\" src=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/vegan-fitness-bodybuilding1-1160x773.jpg\" class=\"attachment-large size-large wp-image-21356\" alt=\"Zwei Frauen sind in der Plank Position und schlagen sich mit den H\u00e4nden ein\" srcset=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/vegan-fitness-bodybuilding1-1160x773.jpg 1160w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/vegan-fitness-bodybuilding1-800x533.jpg 800w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/vegan-fitness-bodybuilding1-1536x1024.jpg 1536w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/vegan-fitness-bodybuilding1-2048x1365.jpg 2048w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/vegan-fitness-bodybuilding1-320x213.jpg 320w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/vegan-fitness-bodybuilding1-560x373.jpg 560w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/vegan-fitness-bodybuilding1-1920x1280.jpg 1920w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/vegan-fitness-bodybuilding1-scaled.jpg 2560w\" sizes=\"(max-width: 1160px) 100vw, 1160px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0e856d6 elementor-widget elementor-widget-text-editor\" data-id=\"0e856d6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3><b>Real-Life Vegan Strength is More Common Than You Think<\/b><\/h3><p><span style=\"font-weight: 400;\">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:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nimai Delgado<\/b><span style=\"font-weight: 400;\"> \u2013 <\/span><a href=\"https:\/\/www.greatveganathletes.com\/nimai-delgado-vegan-bodybuilder\/\"><span style=\"font-weight: 400;\">Professional bodybuilder<\/span><\/a><span style=\"font-weight: 400;\"> who\u2019s never eaten meat<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Venus Williams<\/b><span style=\"font-weight: 400;\"> \u2013 <\/span><a href=\"https:\/\/thebeet.com\/exclusive-heres-what-i-eat-in-a-day-by-venus-williams\/\"><span style=\"font-weight: 400;\">Tennis icon<\/span><\/a><span style=\"font-weight: 400;\"> and long-time plant-based advocate<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kendrick Farris<\/b><span style=\"font-weight: 400;\"> \u2013 <\/span><a href=\"https:\/\/www.mensjournal.com\/food-drink\/vegan-diet-american-olympic-weightlifter-kendrick-farris\"><span style=\"font-weight: 400;\">Olympic weightlifter<\/span><\/a><span style=\"font-weight: 400;\"> who\u2019s lifted world-class totals on a vegan diet<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">And it\u2019s 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.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-085e96b e-flex e-con-boxed e-con e-parent\" data-id=\"085e96b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-320db1b elementor-widget elementor-widget-text-editor\" data-id=\"320db1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3><b>Smart Tips for Vegan Muscle Growth<\/b><\/h3><p><span style=\"font-weight: 400;\">If you\u2019re looking to grow your muscles, there are a few ways you can set yourself up for success.\u00a0<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, plan your meals. Make sure you&#8217;re getting enough calories and protein by tracking it. Using apps like <\/span><a href=\"https:\/\/cronometer.com\/\"><span style=\"font-weight: 400;\">Cronometer <\/span><\/a><span style=\"font-weight: 400;\">can prove helpful.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on whole foods<\/span><b>.<\/b><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/li><\/ul><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t fear carbs. They <\/span><a href=\"https:\/\/www.precisionhydration.com\/performance-advice\/nutrition\/should-you-use-carbohydrates-or-protein-for-recovery\/\"><span style=\"font-weight: 400;\">fuel your workouts and aid recovery<\/span><\/a><span style=\"font-weight: 400;\">. Quinoa, sweet potatoes, oats, and fruit are your allies.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay consistent. Muscle growth doesn\u2019t happen overnight whether you are vegan or not. Lift regularly, rest well, and eat intentionally.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consider B12 and creatine. These nutrients may need supplementation on a vegan diet, especially for athletes.\u00a0<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c91b057 elementor-widget elementor-widget-image\" data-id=\"c91b057\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1160\" height=\"773\" src=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2025\/05\/woman-lifts-weight-vegan-muscles-1160x773.jpg\" class=\"attachment-large size-large wp-image-30822\" alt=\"\" srcset=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2025\/05\/woman-lifts-weight-vegan-muscles-1160x773.jpg 1160w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2025\/05\/woman-lifts-weight-vegan-muscles-800x533.jpg 800w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2025\/05\/woman-lifts-weight-vegan-muscles-1536x1024.jpg 1536w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2025\/05\/woman-lifts-weight-vegan-muscles-320x213.jpg 320w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2025\/05\/woman-lifts-weight-vegan-muscles-560x373.jpg 560w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2025\/05\/woman-lifts-weight-vegan-muscles.jpg 1920w\" sizes=\"(max-width: 1160px) 100vw, 1160px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-56dcff0 e-flex e-con-boxed e-con e-parent\" data-id=\"56dcff0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d2ecd53 elementor-widget elementor-widget-text-editor\" data-id=\"d2ecd53\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3><b>The Vegan Advantage<\/b><\/h3><p><span style=\"font-weight: 400;\">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.<\/span><\/p><p><span style=\"font-weight: 400;\">And the best part? You don\u2019t have to compromise on performance or results.<\/span><\/p><p>If you need help, with building vegan muscles, feel free to write us. Our experts can help you to grow muscles.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d7a41ca e-flex e-con-boxed e-con e-parent\" data-id=\"d7a41ca\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-49977d9 elementor-widget elementor-widget-heading\" data-id=\"49977d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Podcast with Captain Paul Watson (in english and german):<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c2ae1a elementor-widget elementor-widget-video\" data-id=\"2c2ae1a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/EBTUvB1QXYQ&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-79ac376 e-flex e-con-boxed e-con e-parent\" data-id=\"79ac376\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2c7a779 elementor-author-box--avatar-yes elementor-author-box--name-yes elementor-author-box--biography-yes elementor-author-box--link-no elementor-widget elementor-widget-author-box\" data-id=\"2c7a779\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"author-box.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-author-box\">\n\t\t\t\t\t\t\t<div  class=\"elementor-author-box__avatar\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/secure.gravatar.com\/avatar\/0487f2b0cdc836767ea4df738239c46ee37dd4086f795a73dfcdb52894e1ff3e?s=300&#038;d=mm&#038;r=g\" alt=\"Picture of Trinity Sparke\" loading=\"lazy\">\n\t\t\t\t<\/div>\n\t\t\t\n\t\t\t<div class=\"elementor-author-box__text\">\n\t\t\t\t\t\t\t\t\t<div >\n\t\t\t\t\t\t<h4 class=\"elementor-author-box__name\">\n\t\t\t\t\t\t\tTrinity Sparke\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-author-box__bio\">\n\t\t\t\t\t\tVegan 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.\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<div class=\"post-excerpt\">Think you need meat to build muscle? Think again. Here&#8217;s how you can fuel your fitness goals with plants  and what science says about vegan strength.<\/div>\n<div class=\"post-more\"><a href=\"https:\/\/this-is-vegan.com\/en\/vegan-muscle-building-science\/\" class=\"button button-primary button-effect\"><span>View Post<\/span><span><i class=\"cs-icon cs-icon-arrow-right\"><\/i><\/span><\/a><\/div>\n","protected":false},"author":352,"featured_media":30820,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[3635,2906],"tags":[],"class_list":{"0":"post-30818","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-food-en","8":"category-lifestyle-en"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.9 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Yes, You Can Build Muscle on a Vegan Diet<\/title>\n<meta name=\"description\" content=\"Think you need meat to build muscle? 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