How to Get Enough Protein and Build Muscle on a Vegan Diet

Guest post by dietetic intern, Chelsi Brown

How to Get Enough Protein and Build Muscle on a Vegan Diet

As both an animal lover and a casual bodybuilder, I've struggled to reconcile the need for high protein intake with my ethical beliefs around eating plant-based. The biggest obstacle holding me back from going fully vegan or even vegetarian was one question: Can you build serious muscle on a plant-based diet?

It’s a common concern, especially in a fitness world saturated with whey shakes and chicken breast. But as the research—and real-world results—keep showing us, not only is vegan bodybuilding possible, it can be just as effective as any omnivorous plan when done right.

Let’s break it down to see how it's possible to get enough protein and build muscle on a vegan diet.

Nutritional Phases of Bodybuilding

In bodybuilding, nutrition typically revolves around three phases: bulking, cutting, and maintenance. The bulking phase focuses on building muscle through a caloric surplus, while the cutting phase involves fat loss through a caloric deficit while maintaining muscle mass. Maintenance, as the name suggests, helps sustain progress between the more intense phases.

Each phase has slightly different macronutrient goals:

• Bulking: High carbohydrate, moderate protein, moderate fat, and a calorie surplus

• Cutting: Higher protein, lower carbs, moderate fat, and a calorie deficit

  
  

According to the International Society of Sports Nutrition, resistance-trained individuals benefit from consuming 1.4 to 2.0 grams of protein per kilogram of body weight per day, while higher intakes (up to 3g/kg) may help during fat-loss phases. Many bodybuilders aim for around 1 gram of protein per pound of body weight—especially during cutting.

How Much Protein Do Vegan Bodybuilders Need?

Let’s say you weigh 120 pounds. That’s roughly 54.5 kilograms. For muscle gain, you’d need around 76–120 grams of protein per day. For cutting, that might increase to 120–163 grams per day.

This might sound daunting, but it's completely achievable on a vegan diet. Here are some plant-based protein servings that clock in around 20 grams of protein:

• 1 cup tofu

• 1 Beyond Burger

• 3 ounces tempeh

• 1/3 cup seitan

• 1 cup cooked lentils + 1 tbsp hemp seeds

• 1 cup black beans + 2 tbsp hemp seeds

• 4 oz chickpea pasta

• 2 slices sprouted grain bread + 2 ½ tbsp peanut butter

• 1 cup brown rice + 1 cup black beans

  
  

And let’s not forget: veggies, grains, nuts, and seeds contribute protein throughout the day. If you're eating a well-rounded, calorie-sufficient plant-based diet, you're more than likely covering your amino acid bases.

Animal vs. Plant Protein: Is There a Difference?

Animal proteins are often referred to as "complete" because they contain all nine essential amino acids in optimal proportions.

But so do several plant-based sources—like soy, hemp seeds, pistachios, and chia seeds. Others may be lower in one amino acid, but as long as you're eating a variety of protein-rich foods throughout the day, you're good to go.

One concern among bodybuilders is leucine, an amino acid that plays a key role in muscle protein synthesis. While whey protein does have a higher leucine content than most plant proteins, studies show that plant-based athletes still build muscle effectively—especially when their total protein intake is adequate.

In fact, research shows that muscle strength, thickness, and body composition changes are similar among athletes using whey or plant-based proteins when training and protein intake are matched. One study showed that rice and pea protein powders with added digestive enzymes may enhance peak concentrations and amount of amino acids in the blood, which may assist with muscle gains even further.

The Added Benefits of Plant-Based Fuel

Choosing plant protein doesn’t just support animal welfare and environmental sustainability—it comes with added perks like:

• Fiber, which supports gut health and digestion

• Antioxidants and phytonutrients, which may speed recovery and reduce inflammation

• Lower intake of saturated fat and cholesterol

  
  

So … Can You Build Muscle on a Vegan Diet?

Absolutely. With strategic planning, smart food choices, and dedication to your training routine, a plant-based approach to bodybuilding is 100% possible—and even advantageous in some ways.

I’ve made the switch, and I’m never looking back.

What about you? Are you ready to leave your old "wheys" behind?

Chelsi Brown is a graduate student of the Coordinated Program in Dietetics at Georgia State University. With a background in exercise science and health coaching, she aspires to one day be a sports dietitian, helping athletes to perform and feel their best! In her free time, you can find her at the local gym, playing with her pup Buffy, or dancing her heart out at music festivals.