The Ripped Vegan: Can You Build Muscle on a Vegan Diet?
Written By: Martin Ebner
Announce to the world that you are a vegan and the curious will gather around you at lunchtime:
"Ooooh... what's THAT you’re eating?"
“why are you doing it?”
"Do you feel good?"
”if you don’t eat meat, where do you get your protein?”
What is Protein?
There are three macronutrients: proteins, fats, and carbohydrates. All three provide energy to power the body, but proteins are the ones that are also essential to building muscle mass.
They're commonly found in animal products, although they are also present in other sources, such as nuts, seeds, beans, veggies, legumes, and some fruits.
Chemically, proteins are polymers like plastic or rubber. They are, generally, enormously long molecules found in living systems. However, unlike plastic or rubber, the building blocks of proteins are small molecules called amino acids. Out of the hundreds of amino acids found in nature, only twenty are used by the human body. These twenty amino acids are arranged in various amounts and in different patterns to form distinct protein chains. Just as 26 letters in the English alphabet can be arranged to form an almost infinite variety of words, so too these twenty amino acids can form a nearly infinite number of proteins. In fact, the human body makes more than 100,000 unique proteins. See this article from the National Institutes of Health on Biochemistry, Essential Amino Acids for a more in-depth look.
What's a Vegan?
Essentially, vegans avoid any products that come from animals, either directly or indirectly. Meat, of course, comes directly from animals that have been slaughtered for that purpose. But things like milk and eggs which come from animals, but do not kill the animal, are also avoided by people on a vegan diet. Some "draw the line" at different places and some vegans are stricter than others. For example, honey is a grey area as it is technically an animal-produced product because it comes from bees. And there are many hidden, non-vegan ingredients in products that some vegans work to avoid and others don't. Unfortunately, a lively discussion of whether or not confectioners glaze, which comes from the hardened resinous material secreted by the lac insect and harvested from the trees in which the insect resides, is beyond the scope of this blog!
But Where Do You Get Your Protein?
Unfortunately from a cultural standpoint, there is still a certain amount of stigma around being vegetarian or vegan. Most vegetarians and vegans report receiving unsolicited advice or even hostility about their choices. The reasons for these are debatable, but just as the dairy industry has sought to link calcium to milk, the meat industry has successfully convinced a large swath of the public that meat is the only source of protein. This is far from the truth! This hyper-focus on protein, along with high-protein diets like Atkins, have led many in western nations to consume more protein than necessary.
The recommended intake for a healthy adult is 46 grams of protein a day for women and 56 grams for men. And while protein malnutrition is a problem for millions of people around the globe, for the average adult in developed countries, we are eating far more protein than we actually need. For example, most American adults eat about 100 grams of protein per day, roughly twice the recommended amount. Even on a vegan diet, people can easily get 60 to 80 grams of protein throughout the day from foods like beans, legumes, nuts, broccoli, and whole grains. Let me reiterate this point: Even if you are strength training, you can get all the protein you need to bulk up from plants!
But Where Do You Get Your Essential Amino Acids?
And we FINALLY get to the crux of the matter! The correct question is not "where do you get your protein?" But rather, "Where do you get your essential amino acids?" This is actually a legitimate question. Earlier, I explained that the proteins of the human body are made from twenty amino acids. Nine of these are considered "essential," meaning that our bodies cannot make them; they MUST be ingested. And this is where animal-based proteins have a slight advantage, logistically. There are animal sources of protein that are "complete," meaning that they have all of the nine essential amino acids. There are not, however, any vegetable sources of protein that are "complete."
No one nut, seed, legume, grain, or vegetable is considered a complete protein because they are missing one or more of the essential amino acids. Therefore, vegans need to pay a little more attention and eat a variety of foods to cover all the bases. This is when pairing foods comes in handy! For example, beans are a great source for the amino acid lysine, but low in methionine. Rice, on the other hand, is low in lysine, but a great source for methionine. When you put these foods together, you have the perfect pair! As long as vegans consume plant-based foods in combination, such as beans and rice, they are good to go!
Some Ideas for What to Eat
Here's a list excerpted from a Healthline article listing some vegan protein sources. As a reference point, for most of these foods, 3.5 ounces (100 grams) is about 1/2 cup. This means that a small meal consisting of a variety of the foods listed below will provide more than your daily requirement of protein.
Seitan: 25 grams of protein per 3.5 ounces (100 grams)
Not for those who are gluten-free because it’s made from gluten, the main protein in wheat. It has the look and texture of meat when cooked. Seitan can be pan-fried, sautéed, and even grilled, therefore, it can be easily incorporated in a variety of recipes. It's widely available at most health-food stores.
Tempeh: 19 grams of protein per 3.5 ounces (100 grams)
Tempeh is made by cooking and slightly fermenting mature soybeans prior to pressing them into a patty. It is a versatile food that can be steamed, sautéed, fried, or grilled. Lightly steamed, it easily substitutes for tuna or chicken in cold salads. It goes great in stir-fries, hot sandwiches, and as a BBQ main course.
Tofu: 9 grams of protein per 3.5 ounces (100 grams)
Tofu is also made from soybeans. They are cooked, strained, curdled, and the curds pressed together in a process similar to cheese-making. Tofu doesn’t have much taste, but easily absorbs the flavour of the ingredients it’s prepared with. Crumble it into pasta sauce, chili, and casseroles, cube it into soups, or use one of the myriad tofu-burger recipes online. Tofu also has the quirky property of becoming very chewy and meat-like when frozen and then later thawed out.
Lentils (cooked): 9 grams of protein per 3.5 ounces (100 grams)
One cup of cooked lentils, about a ladle full, has 18 grams of protein. They can be used in a variety of dishes, ranging from fresh salads to hearty soups to spice-infused dahls. Lentils also contain slowly digested carbs, and a single cup provides approximately 50% of your recommended daily fibre intake. Additionally, lentils are rich in folate, manganese, and iron. They're also a great source of antioxidants.
Beans and chickpeas (cooked), grams of protein per 3.5 ounces (100 grams):
Chickpeas: 17 grams
Kidney beans: 9 grams
Black beans: 9 grams
Split peas: 8 grams
Pinto beans: 7 grams
White/navy beans: 6 grams
Kidney, black, pinto and most other varieties of beans contain high amounts of protein per serving. Chickpeas, also known as garbanzo beans, are another legume with a high protein content. They are also excellent sources of complex carbs, fibre, iron, folate, phosphorus, potassium, and manganese. Moreover, a diet rich in beans and other legumes can decrease cholesterol, help control blood sugar levels, lower blood pressure, and even reduce belly fat.
Nutritional Yeast: 46 grams of protein per.5 ounces (100 grams)
The above protein content is a reference for comparison. Nutritional yeast, unlike most of the other items on this list, is rather "fluffy." A hundred grams of it would be a lot! Generally, people use a couple of tablespoons in or on a dish. One tablespoon of nutritional yeast has about 4 grams of protein.
Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae yeast, sold commercially as a yellow powder or flakes. It has a cheesy flavour, which makes it a popular ingredient in dishes like mashed potatoes and scrambled tofu. Nutritional yeast can also be sprinkled on top of pasta dishes or even enjoyed as a savory topping on popcorn. It is often fortified with zinc, magnesium, copper, manganese, and all the B vitamins, including B-12.
Spelt and Teff: 5 to 6 grams of protein per 3.5 ounces (100 grams)
Spelt and teff belong to a category known as ancient grains. Other ancient grains include einkorn, barley, sorghum and farro. Spelt is a type of wheat and contains gluten, whereas teff originates from an annual grass, which means it’s gluten-free. Both are excellent sources of various nutrients, including complex carbs, fiber, iron, magnesium, phosphorus, and manganese. They also contain good amounts of B vitamins, zinc and selenium. Spelt and teff are versatile alternatives to common grains, such as wheat and rice, and can be used in many recipes ranging from baked goods to polenta and risotto.
Hemp seed: 6 grams of protein per 3.5 ounces (100 grams)
Hempseed is a good source of magnesium, iron, calcium, zinc and selenium. It’s also a good source of omega-3 and omega-6 fatty acids in the ratio considered optimal for human health. You can add hemp seed to your diet by sprinkling some in your smoothie or morning muesli. It can also be used in homemade salad dressings or protein bars.
Green Peas: 5 grams of protein per 3.5 ounces (100 grams)
The little green peas often served as a side dish contain 9 grams of protein per cooked cup (240 ml), which is slightly more than a cup of milk. What’s more, a serving of green peas covers more than 25% of your daily fibre, vitamin A, C, K, thiamine, folate and manganese requirements. They are also a good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins. Many versatile ways of incorporating green peas into common recipes can be found online.
Spirulina: 57 grams of protein per 3.5 ounces (100 grams)
Like nutritional yeast, you're not going to be eating a 100 grams of spirulina! This blue-green alga is a nutritional powerhouse, providing 4 grams of protein per tablespoon, in addition to covering 22% of your daily requirements of iron and thiamine and 42% of your daily copper needs. Spirulina also contains decent amounts of magnesium, riboflavin, manganese, potassium and small amounts of most of the other nutrients your body needs, including essential fatty acids.
Amaranth and Quinoa: 4 to 5 grams of protein per 3.5 ounces (100 grams)
Amaranth and quinoa don’t grow from grasses like other cereal grains do, so they are gluten-free. They can be ground into flours and used in baked goods, or cooked and served as a base for dishes, much like rice. Also, amaranth and quinoa are good sources of complex carbs, fibre, iron, manganese, phosphorus and magnesium.
Sprouted-Grain (Flourless) Bread: 10 -15 grams of protein per 3.5 ounces (100 grams)
Flourless breads, such as Ezekiel brand, are made using a variety of sprouted grains which are mashed into a dough-like texture and baked. Sprouting grains increases their nutritional value and some have suggested that they could be a part of a global solution to boost nutrition. Sprouted-grain bread are whole-grain products that are better to have in your diet than highly processed grains, such as white flour. In addition to wheat, these breads often contain barley, lentils, spelt, millet, and soybeans. Ezekiel bread, for instance, is made from organic, sprouted whole grains and legumes including wheat, millet, barley and spelt, as well as soybeans and lentils.
Two slices of Ezekiel bread contain approximately 8 grams of protein, which is slightly more than the average bread.
Soy Milk: 3.3 grams of protein per 3.5 ounces (100 grams)
Milk that’s made from soybeans and fortified with vitamins and minerals is a great alternative to cow’s milk. Not only does it contain 7 grams of protein per cup (240 ml), but it’s also an excellent source of calcium, vitamin D and vitamin B12.
Oats (raw): 13 grams of protein per 3.5 ounces (100 grams)
Oats are among the most nutrient-dense foods you can eat and are an easy and delicious way to add protein to any diet. The most common way to eat oats is cooked into oatmeal. At 2.5 grams of protein per 100 grams, a small bowl of oatmeal has about 12 grams of protein. Oats are rare in that they can be eaten raw. Combine a half-cup of raw rolled oats with fresh fruit and dairy-free yogurt for a whopping 13 grams of protein. You can use oats in a variety of recipes ranging from oatmeal cookies to veggie burgers. They can also be ground into flour and used for baking.
Wild Rice (cooked): 4 grams of protein per 3.5 ounces (100 grams)
Wild rice contains approximately 1.5 times as much protein as other long-grain rice varieties, including brown rice and basmati. One cup of cooked wild rice provides 7 grams of protein, in addition to a good amount of fiber, manganese, magnesium, copper, phosphorus and B vitamins.
Chia Seeds: 17 grams of protein per 3.5 ounces (100 grams)
Chia is native to Mexico and Guatemala and chia seeds are incredibly versatile. They have a bland taste and are able to absorb water, turning into a gel-like substance. This makes them an easy addition to a variety of recipes, ranging from smoothies to baked goods and chia puddings. They contain a good amount of iron, calcium, selenium and magnesium, as well as omega-3 fatty acids, and antioxidants.
Nuts, Nut Butters, and Other Seeds, grams of protein per 3.5 ounces (100 grams):
Nuts, seeds and their derived products are great sources of protein. When choosing which nuts and seeds to buy, keep in mind that blanching and roasting may damage their nutrients. However, I find most people prefer roasted, so that's what I've listed below.
Peanuts: 26 grams
Almonds: 21 grams
Pistachios: 20 grams
Cashews: 18 grams
Walnuts: 15 grams
Hazelnuts: 15 grams
Pumpkin seeds: 30 grams
Sunflower seeds: 21 grams
Sesame seeds: 9 grams
Nuts and seeds are also great sources of fiber and healthy fats, in addition to iron, calcium, magnesium, selenium, phosphorus, vitamin E, certain B vitamins, and antioxidants.
Protein-Rich Fruits and Vegetables
All fruits and vegetables contain some protein, but the amounts are usually small. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts. They contain about 4–5 grams of protein per cooked cup. Fresh fruits generally have a lower protein content than vegetables. Those containing the most include guava, mulberries, blackberries, nectarines, and bananas, which have about 2–4 grams of protein per cup.
Related: How to Combat the Nutritional Decline of Fruits and Vegetables
Protein Powders
Many vegan protein powder supplements exist and are a great way to shore up your protein intake, especially for those looking to build muscle. They are a convenient way to get a pre or post-workout protein boost without needing the kitchen. We recommend Transparent Lab’s Organic Vegan Protein. You simply mix 1-2 scoops with 350ml of water a couple of hours before training to boost power and endurance or immediately after to promote healthy recovery and muscle gains.
A Word About Vitamin B-12
According to an article from The Vegan Society, being low in vitamin B-12 can cause anemia and nervous system damage. The only reliable vegan sources of vitamin B-12 are foods fortified with B-12 including some plant milks, some soy products, some breakfast cereals, or supplements. Vitamin B-12, whether in supplements, fortified foods, or animal products, comes from micro-organisms. Most vegans consume enough B12 to avoid anemia and nervous system damage, but many do not get enough to minimize the potential risk of heart disease or pregnancy complications. There are many vegan supplements with vegan sources of vitamin B-12, including our top pick, Performance Lab’s NutriGenesis Multivitamin.
Still Sceptical?
Here is a partial list of competitive and award-winning vegan bodybuilders:
Jon Venus: Fitness YouTuber and online personal trainer says that switching to a plant-based diet increased his strength at the gym. After years of being vegan, he succumbed to the fear of naysayers. However, he soon realized he felt worse and switched back to a vegan diet.
Nimai Delgado: Born and raised vegetarian, Nimai transitioned to a vegan diet and proved that successful bodybuilding doesn't require meat or steroids.
Torre Washington: Torre is a well-known vegan bodybuilder who has been 100% plant-based since 1998 and uses absolutely no supplements. He began strength training as an adolescent due to being bullied.
Simone Collins: Simone went vegetarian in her early teens and decided to adopt a vegan lifestyle several years ago for ethical reasons. As a female bodybuilder, she is a major inspiration for women and an advocate for health and fitness.
Fraser Bayley: From butcher to vegan! After being diagnosed with depression, social anxiety, ADHD, and bipolar disorder, as well as smoking and drinking heavily in his younger years, Fraser quit being a butcher and made the switch to veganism and his life completely changed. He founded Evolving Alpha, which educates people on healthy vegan eating and training.
Take-Aways
All twenty amino acids humans need to eat exist in foods found at your local supermarket and/or health-food store.
Vegans can easily get enough protein for building muscle.
Vegans should eat a variety of high-protein foods to get the nine essential amino acids.
Intake of vitamin B-12 should be monitored.
If in doubt, take a protein supplement as a safety net.
Vegan bodybuilders exist!
