That should be around grams of protein per meal + grams of protein per snack. Now, let’s break down 160 grams of protein over 3 meals + 3 snacks each day. First, if you need 160 grams of protein per day, I’ll assume you’re currently weighing around 89 kg (196 lbs). For some reason, this is one of the most googled questions related to building muscle as a vegan. There isn’t one miracle source of plant protein that will help you achieve speedier muscle building.
Getting your protein directly from whole foods rather than supplements is always more beneficial. The vegan supplements I recommend most vegans add to their diet include vitamin B12, vitamin D, iodine, and long-chain omega-3s. That’s why it’s highly beneficial to spread your total protein intake more or less equally throughout the day. Your body can only use a certain amount of protein per meal for muscle building purposes (25).
As we age, the rate of muscle breakdown slowly starts to overtake muscle building. Read on to discover my top 3 tips to successfully build muscle as a vegan – including my go-to protein-rich plant foods. It is easy to see how a whole-food, plant-based diet will result in optimal health and athletic performance, including building muscle.
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You might be wondering if a plant-based diet is any good for building muscle. It’s wise to consult your healthcare provider or nutritionist before starting a vegan diet. Following a vegan diet can provide several health benefits, although it comes with some drawbacks for bodybuilding, which should be taken into consideration.
The vegan bodybuilding diet is devoid of all animal products and higher in protein than traditional vegan diets (2). This article reviews the vegan diet for bodybuilding, lists foods to include and avoid, and provides a sample 5-day meal plan. He's a Certified Conditioning Coach (CCC), has gained 70 pounds, and has over a decade of experience helping more than 15,000 people build muscle. Vegans can build muscle just as quickly, leanly, and healthfully as anyone else. This study shows that people can build muscle equally well when following a vegan diet versus an omnivorous diet, showing that vegan diets are absolutely viable for bulking. That might be a little low for ideal results, but it’s certainly enough protein to build muscle out of. Both groups were instructed to eat at least 0.7 grams of protein per pound bodyweight per day.
Plant-based sources such as tofu, tempeh, and legumes are rich in protein and contain essential amino acids necessary for muscle growth. A vegan diet, which is a plant-based diet, can still supply you with the protein to build muscle. A vegan diet can provide all the nutrients you need. Are you ready to build muscle on a vegan diet?
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