More athletes are switching to plant based diets, hoping to perform better, recover faster and stay healthy for longer. You can train hard and build muscle without meat, but it takes more planning. This guide covers the nutrients to watch, what a day of eating could look like, and what the research says about building muscle on plants.
Why Athletes Are Trying It
In a large study that followed more than 130,000 people, those who got more of their protein from plants had a lower risk of dying from heart disease (Song et al., 2016). And with some planning, plant foods can give you enough protein to keep and build muscle.
The Nutrients to Watch
- Protein: Lentils, beans, tofu, tempeh, quinoa and seitan are all good sources.
- Iron: Spinach, lentils, chickpeas and pumpkin seeds help keep your energy up.
- Omega-3 fats: Chia seeds, flaxseeds and walnuts support your joints and brain.
- Vitamin B12: You’ll need fortified plant milks, nutritional yeast or a supplement, because plant foods don’t reliably provide it (Rogerson, 2017). B12 keeps your nerves and red blood cells healthy.
- Calcium: Kale, bok choy, almonds and fortified plant milks help your bones.
What a Day of Eating Could Look Like
- Breakfast: Oatmeal with chia seeds, almond butter and berries
- Lunch: Quinoa salad with chickpeas, kale and tahini dressing
- Snack: Hummus with whole grain pita and carrot sticks
- Dinner: Lentil stew with brown rice and steamed vegetables
Every meal here has a protein source in it. That’s the habit that matters most when you take meat out.
Can You Build Muscle Without Meat?
Yes. In a 12 week trial, vegans and meat eaters who ate the same amount of protein (1.6 g per kg of body weight a day) gained about the same muscle and strength from lifting (Hevia-Larraín et al., 2021). A trial in the Journal of the International Society of Sports Nutrition found pea protein and whey led to similar gains in muscle thickness (Babault et al., 2015). What matters is eating enough protein.
For a closer look at how plant and animal proteins compare, see our guide to plant vs animal protein for muscle. To work out how much protein you need each day, see how much protein you really need for muscle gain and fat loss.
Planning Is the Hard Part
A plant based diet can cover everything you need to train hard and build muscle. The catch is that it takes more planning than eating meat does. Get your protein in at every meal, and don’t leave B12 to chance.
Putting It Into Practice
If you’d like help planning plant based meals around your training, our coaches can set it up for you:
- Nutrition coaching in Vaughan gives you a plan that fits how you eat and a coach who checks in. It’s $100/month + HST on its own, and it’s included when you train one on one 2 to 3 times a week.
- One on one personal training in Vaughan starts with a Crush It Session: about an hour with a coach for $99.99, credited toward your first training package if you start within 14 days.
- Prefer training in a group? Our small group classes are capped at 16 people, and you can try a week of unlimited classes with the $30 7-day trial. The $30 is credited toward your membership if you join.
Questions? Call or text us at (289) 536-8066.
Frequently Asked Questions
Can you build muscle on a plant based diet?
Yes. When vegans and meat eaters ate the same amount of protein, about 1.6 g per kg of body weight a day, they gained similar muscle and strength from lifting.
What are good plant based protein sources for athletes?
Lentils, beans, tofu, tempeh, quinoa and seitan. Pea protein powder is another option, and in one trial it led to muscle gains similar to whey.
Do plant based athletes need supplements?
Vitamin B12 is the one to plan for, because plant foods don’t reliably provide it. Get it from fortified plant milks, nutritional yeast or a supplement.
Which nutrients are hardest to get without meat?
Protein, iron, omega-3 fats, vitamin B12 and calcium need the most attention. Each can come from plant foods or fortified products with some planning.
References
- Song M, Fung TT, Hu FB, et al. (2016). Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Internal Medicine, 176(10):1453-1463. PubMed
- Rogerson D (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14:36. PubMed
- Hevia-Larraín V, Gualano B, Longobardi I, et al. (2021). High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Medicine, 51(6):1317-1330. PubMed
- Babault N, Païzis C, Deley G, et al. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition, 12(1):3. PubMed
This article is for general information and isn’t a substitute for individual medical or dietary advice.