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The Ultimate Guide to Building Muscle on a Vegan Diet

Strength Training For Fat Loss For Women

Author: Plant-Based Susy

There are many misconceptions about veganism and following a plant-based lifestyle. When people first switch to a vegan diet, they tend to be bombarded by questions about plant-based protein sources and whether or not it's healthy.

One of the biggest myths is that you can't build a muscular figure while following this diet. We've been taught to believe that the only way to be strong is to consume tons of animal-based foods like meat and dairy.

Vegans can build muscle just fine while living this way. Some of the most well-known athletes with monumental achievements are vegan, like Serena Williams. Firming up and building muscle as a vegan doesn't have to be challenging. If you want to tone up and increase your strength, our ultimate guide to building muscle on a vegan diet will get you there.

Tips for building muscle as a vegan

Gaining muscle doesn't have to be complicated, but it does require some thought and work. Here are some essential parts and valuable tips for building up muscle as a vegan.

Consume plenty of calories

While a calorie deficit is the best move for weight loss, a calorie surplus is needed to reach your bodybuilding goals. That doesn't mean you need to eat all day and overdo it, but ensuring you're eating enough food is essential. It's not that you need to eat a ton of food each day to reach your goals, but eating a couple hundred calories more than you burn is an integral part of building muscle.

Your meals and snacks should also fit within each whole food group and be nutritionally dense. That doesn't mean you need to cut out all the foods you love, but be sure you're consuming various nutritious meals to reach your goals and fuel your body correctly.

Be sure to get enough protein

Getting plenty of protein as a vegan is easier than it's made out to be. There are plenty of plant-based foods packed full of protein. While it's easier to load up on protein as a vegan than on other diets, it's still important to focus on consuming enough of this beneficial and essential nutrient. Make sure you're incorporating protein in your meals throughout the day.

Protein not only serves as a fuel source but also helps build lean muscle and healthy bones. It is a big part of cell repair and can even boost metabolism, which helps with weight loss. When it comes to building muscle, protein is essential. Without it, building muscle will be a real challenge.

The amount of protein each individual needs varies. According to the American College of Sports Medicine, to increase muscle mass, one should aim to eat 1.2 to 1.7 grams of protein per kilogram of body weight daily or 0.5 to 0.8 grams per pound of body weight. They advise this should be done in addition to regular physical activity, like lifting or running.

Reaching these numbers can be accessible on a vegan diet. Many plant-based foods come loaded with protein, including:

Tofu
Tempeh
Seitan
Edamame
Lentils
Pinto beans
Chickpeas
Peanuts
Almonds
Quinoa
Hemp seeds
Chia
Nutritional Yeast
Green peas
Mushrooms
Wild rice

Don't be afraid of carbs and healthy fats

Building muscle requires a lot from the body, so you must fuel up accordingly. Your body is creating new tissue and working to help you reach your goals, but getting there requires a little help.

Regarding carbs, you'll want to focus on unrefined options. Refined carbohydrates break down quickly and can be great to get you ready for a workout, but unrefined carbohydrates are what you'll want to reach for any other time.

Vegan-friendly unrefined carbohydrates include:

Corn
Quinoa
Oats
Potatoes
Brown rice
Whole grain breads

Vegan-friendly healthy fats include:

Nuts
Seeds
Coconut
Avocados
Olives
Cold pressed oils

It might be time to add a creatine supplement

Creatine can be beneficial for muscle growth. It helps speed up muscle recovery, increases anabolic hormones that contribute to tissue growth and repair, and boosts water content in muscle cells. Each person has a unique body, which means there's a range in how much creatine you may want to take and how often.

While some people dive right into this supplement with no issues, creatine is something you want to speak to a healthcare provider about prior to adding it to your routine. To reap the benefits of improved exercise performance, smoother recovery, and increased muscle mass, reach out to your doctor to make the final decision.

Drink plenty of water

Water is important for maintaining muscles. It lubricates the joints and controls body temperature, helping nutrients move throughout the body. Even without muscle gain in mind, water is vital to body functions and overall health. The heart, kidneys, brain, lungs, and muscles wouldn't be the same without it.

Drinking water is the key to achieving optimal body results and morphing into your best-looking and feeling self. Drinking enough will help balance the metabolism and keep the digestive system working.

Keeping up with water intake will help develop and maintain muscles. According to the United States National Academies of Sciences, Engineering, and Medicine, women need 11.5 cups of water daily, and men need 15.5 cups.

Develop a solid workout routine

Diet is an important part of building muscle and maintaining the physique of your dreams, but a regular gym routine is essential. All exercise is great for your body, but weight lifting is the key to maintaining muscle growth. Harvard suggests a helpful list of strategies for successful weight training as you age:

Invest in a trainer
Train with free weights
Work on leg muscle
Fewer reps, heavier weights
Follow a seven-second tempo
Train weights at least two days a week
Take 48 hours to rest between sessions
Keep challenging yourself

The American Council on Exercise describes the ideal program that aligns with muscle growth as 3 to 6 sets, 6 to 12 reps, 30 to 90 seconds of rest between sets, lifting 70-80% 1RM (one-rep max, ie. the maximum amount of weight you can lift for one repetition).

It's important to mix up your routines. Try incorporating circuit workouts and high-intensity interval training (HIIT). With isolated exercises like bicep curls or squats, be sure to hit every muscle group. Some people focus on one area daily, while others do the whole body in one workout.

As strength training becomes more accessible, increase resistance and push yourself harder, taking plenty of time to rest as needed.

Get plenty of rest and give your muscles time to recover

Taking rest days is essential. It can be hard to lean into rest as it may feel like you need to work harder or put in the effort you need to. Rest is essential to muscle growth and achieving your wellness goals. Working out creates tears in the muscle tissues, and rest is required to heal and grow back stronger.

Rest days will help you avoid injuries and reach your goals faster. When you rest, you can go even harder at the gym the next time you work out. You will notice a big difference after taking a brief time off to let your body reset and clear your mind. Get plenty of sleep, as this helps the body repair and recover.

Rolling out your muscles at home and stretching before and after a workout is good. In fact, stretching each morning to get your day started is a helpful habit to pick up. Percussive therapy, like using a massage gun at home, can also make a big difference in recovery.

Stay motivated

It seems simple enough to stay motivated, but when people don't see their results quickly, they feel defeated. They may not stick to these tips and decide to throw in the towel. If building muscle is important to you, stick to it and don't give up.

Part of this means setting realistic goals. You don't need to reach for your dream figure from the start; instead, try setting smaller goals as you go. Think about why you're putting in this work and the dreams you're chasing. Keep this close to your heart, and let your reasons fuel your actions and habits.

Plateaus happen, so you may need to adjust your plan as you work towards your muscular goals. Switching up your diet or workout routine can make all the difference. Try to fall in love with working out and eating well. If you learn to enjoy these healthy habits, it will make everything easier.

Vegan meal plan for muscle gain

If you're new to the vegan diet, it can be challenging to develop ideas, especially if your biggest goal is muscle gain. Kick off your vegan meal plan for bodybuilding with these wholesome, healthy foods.

Vegan breakfast ideas for muscle gain

Tofu "egg" (aka Cheeky Vegg) dishes like scrambles, breakfast burritos, and vegan huevos a la Mexicana are great options for muscle gain. You can load these with beneficial vegetables for flavour and an extra healthy punch. Protein pancakes are another great option.

Overnight oats are a great healthy breakfast that can be loaded with different ingredients. You can switch up the flavour and get plenty of protein. Top your oats with tasty toppings, seeds, and nuts. Smoothie bowls are delicious and work in the same way.

Toast topped with hummus, chickpeas, or beans can be a great option. Both have lots of protein. Pair this with a delicious smoothie. Add protein powder for even more benefits. Reach for a protein bar if you're in a rush. These are best made at home, so you can control your ingredients and really simplify them.

Vegan lunch ideas for muscle gain

Mock tuna (aka Chickpea Chuna) salad is delicious, healthy, and filling, whether eaten on a sandwich or on its own. It is typically made with chickpeas, so it has lots of protein. Another great sandwich is a smashed chickpea and avocado salad.

A mason jar can simplify meals and create a range of flavours. For example, you can make a tabbouleh salad, burrito bowl, Mexican mango salad, or southwest lime corn salad this way. These can be pre-made a few days in advance and simply grabbed as you head out the door.

There are many ways to load up a Buddha bowl. Some of the best include chickpeas, spinach or kale, and sweet potatoes topped with a creamy vegan salad dressing of your choice.

Vegan dinner ideas for muscle gain

Vegan chilli is a great healthy option for muscle building. You can load it with vegetables like squash or carrots for an even healthier kick, and you can also control how spicy your dish is. Lentil soup is a similarly delicious and straightforward option.

Homemade veggie burgers are great. You can make these with beans or mushrooms. There are many options, and all contain quite a bit of protein. Top these with some steamed vegetables for a healthier kick.

Vegetable wraps make easy and healthy dinners as well. Add chickpeas or other protein options. Make a simple stir fry with tofu or homemade seitan and serve it over rice. This is a well-balanced protein-packed option.

Another quick and simple option is a tofu, broccoli, and rice bowl. This is precisely what it sounds like. Cook up each ingredient and season them to your liking. This can be delicious topped with a dressing of your choice.

Vegan snacks for muscle gain

Homemade granola, trail mix, and protein bites are great to have on hand. Protein shakes can be bought pre-made, blended, or shaken at home to your liking. One delicious version calls for protein powder, a handful of spinach, frozen banana, and one cup of your favourite dairy-free milk. Air-fried chickpeas make a nice crunchy snack when topped with your favourite seasoning.

Nuts and seeds are a great healthy snack to support muscle gain. Apple and peanut butter are a simple treat that almost tastes like a dessert. Protein pancakes or chickpea wraps can make easy and more filling snacks. Edamame, quinoa, and oatmeal are simple to cook up and flavour to your taste and are great for muscle building.

The bottom line

Growing muscles on vegan diet doesn't need to be too complicated. It's essential to eat enough calories from all macronutrient food groups, and to focus predominantly on plant-based whole foods.

Some people think negatively about fat and carbs, but these are crucial to building and maintaining muscle. You also want to pack plenty of protein into your vegan meal plan for bodybuilding. Plant-based protein powders are perfectly fine for this purpose.

Muscle gain as a vegan requires getting in the gym and lifting weights, or getting serious at home with bodyweight training. In addition to focusing on the right movements, it's essential to follow a well-thought-out vegan meal plan. The options we’ve laid out are a great place to start.

Frequently Asked Questions

What helps muscles grow faster?

Increasing the intensity of your workouts instead of overdoing it for long periods each day can help you grow muscles faster. Consume plenty of calories, rest, sleep well, and care for yourself. Going hard at the gym, taking time to recover, and eating well is the fastest way to grow muscles.

How to create a vegan meal plan for bodybuilding?

When you want to build a muscular physique, following a vegan meal plan for muscle gain is essential. Growing muscles on a vegan diet isn't too tough. It's important to eat a range of high-quality whole foods and check off each category.

What are the best workouts for muscle gain as a vegan?

Some of the most beneficial exercises for muscle building are squats, deadlifts, dips, pull-ups, bench presses, overhead presses, and rows. Be sure to work every part of your body. Climbing stairs, working with resistance bands, cycling, hill walking, and even dancing can also make a difference. Some days, you may reserve for legs, while others are reserved for your shoulders, abs, back, biceps, triceps, and chest.

How long does muscle growth take?

Muscle growth can take many weeks to months. The time it takes to gain muscle depends on the state of your body at the beginning of your fitness journey. It can go faster or slower depending on your experience level, how hard and often you work out, and your meal plan.

How do you speed up muscle growth?

There's no one way to rush towards your body goals. It takes time and effort to achieve muscle growth. To see the change in muscles, you're looking for quickly, you need to add compound workouts and high-intensity workouts and focus on each muscle group a couple of times a week. In addition to working out regularly and giving it your all, taking the time to rest is essential. Eat enough calories, fill your plate with various nutritionally dense foods, and take necessary supplements.

Is a 30-minute workout long enough to build muscle?

You don’t need to work out for hours each day to reach your body goals. If you want to build muscle, working out for 30 minutes 3 to 4 times a week is plenty to see the results you’re after. Target each major muscle group throughout the week and try to do so more than once. It takes time to see results, but that’s true for those who overdo it, too. Consistency is key!

💚 "Happy Plant-Based Eating & Exercising!" 💚

Plant-Based Susy

Plant-Based Nutrition Professional & Weight Loss Coach

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