How Do Vegan Bodybuilders Get Enough Protein

Vegan Bodybuilders Get Enough Protein

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A bodybuilding diet usually includes many high protein foods. The goal is to consume nutritionally dense food that minimizes fat gain while promoting muscle growth.

A vegan bodybuilding diet incorporates these principles into the vegan diet, which typically means consuming no meat or animal products, including milk, cheese, and other dairy products.

Because animal products are significant sources of protein, a person may not consume enough protein in their diet if they do not focus on eating high protein plant-based foods. It’s typically suggested that for optimal muscle growth to happen, protein intake must be high at around 1.6-2.2 grams per kg of body weight per day.


 Some potential health issues associated with following a vegan diet.

For example, people who do so are more likely to become deficient in vitamin B12, which is present only in animal products and fortified foods.

They may also develop deficiencies Trusted Source of:

  • zinc
  • iron
  • vitamin D
  • calcium
  • omega-3 fatty acids

Vegan bodybuilders should check nutritional labels and consider eating fortified foods. They may also need to talk with a doctor about taking a multivitamin or supplement.

Best Protein Sources for a Vegan Bodybuilding Diet

Protein is an important part of everybody’s diet. It plays a crucial role in many fundamental processes, including keeping your red blood cells healthy. It’s even more vital to a vegan bodybuilder’s diet. That’s because protein is key to building and maintaining muscle mass.

Fortunately, there are lots of vegan dietary elements rich in protein:

•        Nuts and nut butters – including peanut, almond, and hazelnut

•        Seeds – such as sesame, sunflower, chia, and flax

•        Grains – like brown rice, oatmeal, quinoa, and bulgur wheat

•        Beans – dried or otherwise, such as kidney, black, and soya

•        Other pulses – such as chickpeas, green peas, and lentils

•        Tofu or soya bean curd – condensed and solidified soya milk

•        Tempeh – made from fermented soya beans and shaped into a block

•        Seitan – a wheat derivative made of glute

Micros: Prioritise the Nutrients that Build Muscle


Iron plays a crucial role in getting oxygen from your lungs to your muscles, which makes it an important nutrient when you’re trying to bulk up. When covering Its also important from exercise as it helps produce proteins, hormones and cells that make sure stronger.

Vegan Sources Of Iron :

Lentils – a rich source of both protein and iron

Spinach – there’s a very good reason for Popeye’s spinach obsession

Kale – cooked kale in particular is a good iron source

Dried apricots – a great source of iron, just watch out for the sugar content

Seeds – such as pumpkin and sesame seeds

Nuts – such as cashews and almonds

Vitamin C

The amount of iron you absorb from your food can be influenced by your levels of vitamin C. And with iron being important for building muscle, when you switch to a vegan body build muscle  you’ll want to keep your vitamin C levels up

Vegan Bodybuilders Get Enough Protein

Vegan Sources Of Vitamin C :


Oranges and orange juice

Red and green peppers




Brussel sprouts



A lack of calcium in your diet can have negative effects on your metabolism and muscle contraction, and it can trigger the hormone that makes you store fat. Calcium-rich foods are an important part of any bodybuilder’s diet.

Calcium-rich Foods for a Vegan Bodybuilding Diet :



Pak choi


Sesame seeds

So, if you want to adapt a vegan bodybuilding diet in order to gain muscle and burn fat those are the nutrients and specific foods to focus on .

Foods To Avoid When Following a Vegan Diet Plan 

  • Animal-based products: It may be a given, but one has to completely abandon the consumption of animal-based protein sources such as fish, poultry, dairy, meat or eggs. Additionally, you are also not allowed to consume supplements that have been derived from animals either.
  • Mock meats and cheeses: While soy-based products are fine to consume, mock meats and cheeses are incorporated with a lot of additives and chemicals to imitate the exact texture of meat. These can end up doing more harm than good to your body and must be avoided at all costs.
  • Vegan junk food: It is recommended that you stay off of vegan junk foods such as ice cream, candy, or snack bars since they contain a lot of additives and sugars.

5-Day Meal Plan

While calorie and macronutrient intakes vary greatly by individual and specific goals, here is a sample 5-day vegan bodybuilding diet meal plan.

Day 1 :

  • Breakfast: protein oatmeal made with oats, vegan protein powder, soy milk, banana, and nut butter
  • Lunch: tofu stir-fry made with extra firm tofu, vegan pasta, beans, red lentils, celery, onion, and spinach
  • Dinner: teriyaki tempeh with broccoli and quinoa
  • Snack: strawberry-banana protein shake

Day 2 :

  • Breakfast: breakfast burritos made with tofu scramble and vegetables on vegan tortillas
  • Lunch: lentil loaf made with lentils, kidney beans, veggies, and nutritional yeast
  • Dinner: black-bean veggie burger with sweet potato fries
  • Snack: peanut butter and oatmeal snack bars

Day 3 :

  • Breakfast: hummus toast made with sprouted grain bread, hummus, hemp seeds, and sunflower seeds
  • Lunch: vegan burrito bowl made with rice, beans, and homemade mock taco meat
  • Dinner: sweet-and-sour stir-fry made with tofu, rice noodles, and vegetables
  • Snack: mock tuna salad sandwich

Day 4 :

  • Breakfast: chocolate-peanut-butter smoothie bowl made with bananas, peanut butter, almond milk, vegan protein powder, and cocoa powder
  • Lunch: black bean and quinoa “meat” balls over whole grain vegan pasta
  • Dinner: vegan chili with tofu mince, kidney beans, tomatoes, and red lentils
  • Snack: roasted chickpeas with red pepper flakes

Day 5 :

  • Breakfast: protein pancakes made with whole grain flour and vegan protein powder with toppings of your choice
  • Lunch: coconut-tofu-curry stir-fry made with tofu, soba noodles, and edamame
  • Dinner: vegan sloppy joe made with lentils and veggies
  • Snack: chocolate-peanut-butter protein shake

FAQS list

1. Do vegans need more protein for bodybuilding?

Answer : But on a vegan bodybuilding diet, you need to get more muscle-building protein into your system. So when you’re training, it’s good to aim for more grams of protein per kg body weight, or more simply put, more calories from protein

2. What do vegan bodybuilder eat?

Answer : Some high-protein vegan foods that are essential for a vegan bodybuilding diet are below :

  • Tempeh – 31g of protein/ one cup.
  • Tofu – 10g of protein/ 0.5 cup.
  • Quinoa – 8g of protein/ one cup.
  • Lentils – 18g of protein/ one cup.
  • Seitan – 75g of protein/ 100g.
  • Nuts – ~ 27g of protein/ one cup

3. What are the challenges of plant protein?

Answer : These plant protein sources can offer manufacturing challenges At the same time ,such as dryness, powderiness, grittiness, and off-flavor taste or aftertaste profiles.

4. How many Indian population is vegan?

Answer : As of 2022, there are 1.4 billion people living in India, second only to China whose population sits at 1.45 billion . According to recent surveys,  24% of the Indian population is strictly vegetarian, 9% is vegan, and 8% is pescatarian .

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