Many people believe that to gain muscle, you need to eat more meat, eggs or use whey protein. However, according to nutrition experts, vegans can still build muscle if they know how to choose suitable foods and ensure daily nutritional needs.
The vegan diet is completely focused on plant-based foods such as green vegetables, fruits, beans, nuts and whole grains. Not only considered environmentally and animal-friendly, this diet also brings many benefits to cardiovascular health, the digestive system and blood sugar control.
According to clinical nutritionist Aditi Prasad Apte at Aster RV Hospital (Bangalore, India), a vegan diet can completely support muscle development if built properly. It is important to provide enough calories and protein for the body.
A study published in 2023 in the International Journal of Environmental and Community Health Research shows that vegetarian bodybuilders can still meet protein needs and gain muscle effectively during the weight gain phase. However, researchers also noted that when entering the weight loss phase, many vegans tend to reduce excessive carbohydrate intake, leading to a protein deficiency needed to maintain muscle mass.
Therefore, choosing smart foods with appropriate nutritional guidelines is very important. Experts say that the best source of plant-based protein for muscle gain is foods rich in protein but low in saturated fat.
Among them, tofu is a popular choice because about 100g can provide from 17 to 19g of protein. Chicken beans, lentils and young soybeans are also high-quality protein sources, easy to add to daily meals.
Spirulina algae is considered a nutritious source of plant protein but is often overlooked. According to expert Apte, this type of food contains high protein content and can be added to smoothies or snacks for exercisers.
Peanuts are also considered a cheap and convenient source of protein. About 100g of peanuts contain more than 24g of protein, and also provide healthy fats that are beneficial to the body.
Besides protein, vegans who want to gain muscle also need to pay attention to the total calories burned each day. If the body is not provided with enough energy, muscle development will be affected no matter how high the amount of protein is.
Experts recommend combining a variety of plant-based protein sources throughout the day to provide enough essential amino acids for the body. Supplementing whole grains, nuts and green vegetables also contributes to supporting muscle recovery and development more effectively.
A vegan diet can still support muscle gain if it ensures adequate nutrition, a variety of plant-based protein sources and maintains regular exercise.
