There is a common misconception that vegans cannot get enough protein, and if this were true then vegan bodybuilding would be virtually impossible. Thankfully, this isn’t true, meaning that as long as you understand how to consume protein and build muscle on a vegan diet it is definitely possible.
The main concern is understanding how to adjust to veganism or bodybuilding (or both). Tracking macronutrients (proteins, fats and carbs) is obviously a great start – for vegans and non-vegans – especially when it comes to figuring out how much protein you are getting from what sources. The best amount of protein to consume when bodybuilding is between 0.8 grams and 1.2 grams per pound of body weight per day. Also, make sure that you are in a caloric surplus, focus on both compound and isolation movements when training in order to increase the strength and size of your muscles, and eat plenty of carbs for energy.
How You Can Get Enough Vegan Protein For Bodybuilding
When it comes to protein, you have two main options – protein from wholefoods and protein from supplements. In terms of wholefoods, some of the best sources (which are also high in fibre – making you feel full for longer) include beans, soy, nuts, seeds, lentils, and tofu. Tofu is also pretty similar to chicken, giving you the chance to eliminate or season it while still getting loads of protein. Also, vegetables can be a great source of protein, as well as a good source of carbs and micronutrients. Things like broccoli (which contains 13 grams of protein per pound) and peas (with 8 grams per pound) are a great option for small boosts of protein added to meals.
Protein supplements, mixed with either water or a plant-based milk (soy milk is a great option for added protein, and we think oat milk is great for added sweetness) these protein powders give you a great protein boost with minimal effort.
Hopefully this has given you an idea of how to get enough protein (plus carbs and fats) for vegan bodybuilding, and you are ready to figure out a plan for getting all the gains. To check out some great vegan supplements to help you with this, check out our vegan muscle and strength range!