The Vegan Athlete: Can You Really Build Muscle Without Meat?
Alright ACHV family, let’s tackle a big question I hear all the time: Can you really build muscle without meat? As a trainer who’s worked with all kinds of athletes, I can tell you straight up—it’s absolutely possible. But like anything in fitness, it takes the right approach. So, let’s break down how you can go vegan and still get those gains.
The Protein Myth
First things first, let’s clear up the biggest myth out there: You need meat to get enough protein. Wrong. While meat is a great source of protein, it’s not the only one. There are plenty of plant-based sources that can give you all the protein you need to build muscle. Think legumes, tofu, tempeh, quinoa, nuts, seeds, and even some veggies.
Understanding Plant-Based Proteins
One thing to keep in mind is that not all plant proteins are created equal. Unlike animal proteins, some plant proteins don’t contain all the essential amino acids your body needs. But don’t worry—you can still get a complete protein profile by combining different sources. For example, eating rice and beans together gives you a complete protein.
Building a Vegan Muscle-Building Diet
To build muscle on a vegan diet, you’ve got to be smart about your food choices. Here’s a basic guide to get you started:
Protein-Rich Foods: Include plenty of high-protein plant foods in every meal. Aim for sources like lentils, chickpeas, black beans, quinoa, tofu, tempeh, and edamame.
Nutrient Timing: Make sure you’re eating protein throughout the day, especially around your workouts. A good post-workout meal might include a protein shake with pea or hemp protein powder, a quinoa salad, or a tofu stir-fry.
Healthy Fats: Don’t skimp on the fats. Healthy fats from avocados, nuts, seeds, and olive oil are essential for overall health and hormone production, which is key for muscle growth.
Carbs for Energy: Don’t forget about carbs. They’re your body’s primary energy source. Opt for complex carbs like sweet potatoes, brown rice, oats, and whole grain bread to fuel your workouts and aid recovery.
Supplements for the Vegan Athlete
While you can get most of what you need from a well-planned diet, some supplements can help ensure you’re covering all your bases:
Protein Powder: A high-quality plant-based protein powder can help you meet your protein goals, especially post-workout.
B12: Since vitamin B12 is primarily found in animal products, a supplement is a good idea for vegans.
Iron: Plant-based iron isn’t absorbed as well as the iron from meat, so consider an iron supplement if your levels are low.
Omega-3s: Flaxseeds, chia seeds, and walnuts are great sources of plant-based omega-3s, but you might also consider an algae-based supplement.
Real-Life Vegan Athletes
Still skeptical? Just look at the growing number of elite vegan athletes. From bodybuilders to endurance runners, many top performers are thriving on a plant-based diet. They’ve shown that with the right nutrition and training, you can absolutely build muscle and perform at your best without meat.
Your Fitness, Your Choice
Building muscle as a vegan is totally doable. It’s all about knowing your nutrients, planning your meals, and staying consistent with your training. Listen to your body, adjust as needed, and don’t be afraid to experiment to find what works best for you.
Going vegan doesn’t mean you have to sacrifice your gains. It just means you’re choosing a different path to get there—a path that’s better for the planet, animals, and your health.
If you need support and guidance on your vegan fitness journey, I’ve got your back. I'll make you a custom meal plan that aligns with your vegan lifestyle and show you how to grow muscle. Book a call with me here.
Stay strong, stay dedicated, and keep pushing your limits.
by Corey Calliet | ACHV FITNESS
