Building Muscle On A Vegan Diet

Vegan Diet
Vegan Diet
Vegan Diet
Vegan Diet

Many people believe that building muscle mass when following a vegan diet can be difficult. This is not true. By ensuring enough plant-based protein and having a varied diet, gaining muscle mass is very much possible for vegans. Have you put yourself on a vegan diet to attain your motto of gaining maximum muscle? Here we will share the details of plant-based proteins that can help build and maintain muscle mass.

Plant-Based Sources Of Protein For Muscle Gain

Proteins are necessary to recover the strained muscles after workout sessions. All types of workouts and strength training can strain your muscles, which results in tears and cracks. Having adequate amounts of protein in your diet ensures that these tears and cracks recover faster and increase your muscle mass. It is protein that will take you a step closer to your goal. To ensure enough protein in your vegan diet, add the following plant-based foods to your diet.

Nuts And Peanuts 

If you want to increase your muscle mass, these protein sources should not be missed. Cashew nuts, almonds, and pistachios are other great options to have protein. You can eat them as a snack or add them to a vegan preparation to ensure the intake of enough proteins.


Spirulina is a blue-green algae and is a great source of protein. As per diet experts, it has a very high protein concentration of 70%, meaning that it contains more protein than dairy and meat. Spirulina can be easily added to foods as it comes in powder form.

Legumes And Beans 

Legumes and beans are also great sources of protein. Kidney beans, mung beans, soybeans, split peas, chickpeas, and lentils are some of the best sources of protein and contain 20 to 25 grams of protein per 100 grams. Apart from protein, legumes and beans also contain fiber that can help in decreasing visceral fat.

Kernels And Seeds 

Sesame seeds, hemp seeds, chia seeds, and pumpkin seeds contain about 20 to 30 grams of protein per 100 grams. You can make kernels/seeds mix and sprinkle it over your salad or porridge to have a bite of protein. You can also mix them in your smoothies to get an extra punch of proteins.

Peanut Butter 

Having peanut butter is a tasty and healthy way to ensure daily protein intake. Every 100 grams of peanut butter is made up of nearly 25 grams of protein. Generally, the ones found in markets are vegan consumer goods. However, it will be a good idea to check the ingredient list before buying peanut butter.