Can you build muscle without meat? Absolutely. Whether you're vegan or vegetarian, this article will show you how to build lean muscle, and along with that, it will tell you: What to eat and what supplements to take, how to train for muscle growth.
Why Muscle Growth Is Possible on a Plant-Based Diet
There are a few things you need to build muscle and you need to train, eat enough protein and calories, get enough rest. A plant based diet can do all of that because you just have to be a little more aware than someone who eats meat.
Best Plant-Based Protein Sources for Muscle Building
Protein builds muscle and to gain muscle, eat 1.6 to 2.2 grams of protein per kilogram of body weight per day.
Meeting this protein requirement is doable on a plant-based diet, so some of the best plant-based protein sources are lentils, chickpeas, black beans, quinoa, tofu, tempeh, edamame, hemp seeds, pumpkin seeds and oats. These foods also contain other nutrients, such as fiber, iron and healthy fats, therefore they are a great addition to a healthy diet.
Plant-based protein powders made from peas, rice, pumpkin seeds or soy can help you meet your needs if you are busy or training, thus making it easier to achieve your fitness goals.
Combine Protein Sources for Complete Amino Acids
Most plant proteins are "incomplete," meaning they don't contain all of the nine essential amino acids, and it's pretty easy to get around that. All you have to do is eat a variety of plant proteins in a single day, because you don't need to eat them at the same time. In other words, eat rice and beans, or oats and nut butter, thus you can also eat lentils and quinoa.
Training Tips for Building Muscle on a Plant-Based Diet
You need to lift weights to build muscle and you need to lift weights frequently. You need to lift more weight as you get stronger because this is called progressive overload.
Do 3 to 5 training sessions a week, so do compound lifts. Squats, deadlifts, bench presses, and rows all work multiple muscles at once, thus they are best for building big.
Eat after you lift, and eat protein and carbs. Do this in 30 to 60 minutes after your workout, therefore this will help your muscles heal faster.
Sample Muscle-Building Plant-Based Meal Plan
Here’s a simple example of a muscle-building day on a plant-based diet:
- Breakfast: Oats with almond butter, chia seeds, and a banana
- Snack: Smoothie with plant protein powder, berries, flaxseed, and spinach
- Lunch: Quinoa bowl with lentils, roasted vegetables, and tahini
- Snack: Rice cakes with hummus and pumpkin seeds
- Dinner: Tofu stir-fry with brown rice, broccoli, and edamame
Depending on your portion sizes and protein supplements, this type of meal plan can easily provide 100 to 130 grams of protein.
Supplement Smartly for Better Results
While Focus on eating real food first and supplements are last. Vegan protein powder will be helpful for hitting your protein goals because Creatine is vegan and great for strength and muscle gain. B12 should be taken, therefore D3 if you don't go outside much, thus Omega 3s from algae for inflammation and recovery.
Final Thoughts
It's possible to build muscle on a plant-based diet, because many athletes, bodybuilders, and fitness enthusiasts prove it, and you just need to eat the right food, take supplements, and train frequently.
You have to be consistent, eat well, train hard, and believe in yourself, because plant-based muscle gains are real, thus you can achieve your goals and see the results.