How to Maintain Muscle Mass on a Plant-Based Diet?

If you’re a fitness enthusiast aiming to gain or maintain some muscle, you probably picture the typical protein-packed diet full of chicken and eggs. But as a vegan, this might sound like a pretty daunting menu.

Fortunately, vegan muscle building steps in to prove that a plant-based diet is just as efficient in fueling your gains — all while you stick to your veg lifestyle. However, the secret to maintaining muscle mass as a vegan lies in micromanaging your calorie and protein intake.

In this blog, we’ll discuss how a vegetarian diet for muscle gain works and whether it’s worth it!

Getting Enough Protein to Build Muscle Mass

Research shows that excluding water, our muscles are 80% protein. With protein being the building block of muscle, a diet rich in protein becomes a vital part of the equation backed by multiple studies on the subject.

When aiming to build muscle, your protein requirement will depend on multiple factors such as height, weight, age, and the amount of muscle mass you aim for. However, a golden rule of thumb is to 1.2 to 1.7 gm of protein per kilogram of body weight per day.

However, athletes consume double the amount of protein to maintain their muscle mass. This increased protein intake helps them not just build but also repair muscle mass and recover from intense workouts.

How to Build Muscle on a Plant-based Diet?

When it comes to a vegan diet, protein is probably the last food component that comes to your mind. Typically, meat dominates the entire muscle-building notion, leading to the myth that a plant-based diet won’t work or provide enough protein. But, this is far from true.

In reality, there are multiple ways to build muscle on vegan diet, especially if you know where to look. A balanced plant-based diet with quality protein sources has all you need to support muscle growth. In addition to vegan sources of whole proteins, you may even combine different plant foods to get all the essential amino acids and fuel muscle mass.

Top Foods for Vegan Muscle Building

Let’s get to the most important part of the discussion: the ultimate vegan muscle building diet. Here’s a roundup of some of the best foods for vegan strength training and muscle building:

Nuts & Seeds

When it comes to vegan muscle building, nuts and seeds stand out as fantastic options. They’re rich in protein, fats, and essential nutrients like vitamin B6. You could snack on almonds and cashews or sprinkle flaxseeds on your meals. For a muscle-building breakfast, combining your nuts and seeds with oatmeal can also work wonders.

Sweet Potatoes

Sweet Potatoes are yet another excellent addition to your vegan lifestyle. They’re packed with complex carbs, ready to offer essential vitamins like A & C. Adding them to your salads is a fantastic way to enjoy your sweet potatoes.

Beans & Lentils

Beans and Lentils are primary protein sources, and it’s exactly why vegetarian athletes love them. In addition to being rich in protein, they’re loaded with fiber, iron, and essential amino acids that fuel your workouts and facilitate muscle growth.

Final Thoughts

Vegan muscle building isn’t just possible; it’s also your pathway to a healthier, more fulfilling life. It’s high time to bust the myths — plant-based diets are here to stay and they’re just as smart a way to maintain muscle mass as other diets. But while you’re at it, don’t forget to eat well and keep up with regular strength training!

Ready to begin your smart vegan strength training? Try our rep tracking app to track your muscle-building journey from the beginning till the end!