Building muscle with plant-based protein

If you know anything about strength training and building muscle, you know you need protein to build muscle. The internet is obsessed with hitting protein goals and there is a common misconception that animal protein is the only way to realize those goals and see muscle gain. New research is proving that myth to be false, and in fact, the latest studies demonstrate that eating plant-based protein matches the muscle-gain potential of an omnivore diet.(1)

Muscles are built through creating small tears in the muscle (e.g. through strength training) that need to be repaired. Protein is composed of amino acids, nine of which are referred to as “essential” because we need them to live but our bodies don’t naturally produce them. After you eat protein, your body breaks that down into its amino acid parts. These amino acids find the torn muscles and string together in new protein chains to repair the torn muscle. The torn muscle fibers also trigger satellite cells to flood the damaged area where they multiply and fuse onto muscle fibers to repair the strand, making it bigger and stronger. If you don’t have enough amino acids to repair the muscle, your muscle won’t heal and you won’t build muscle.(2)

While most plant-based foods don’t contain all 9 essential amino acids (quinoa, tofu, tempeh, hemp seeds, and chia seeds being the exceptions), if you eat a varied and balanced vegan diet you will naturally consume all of these amino acids. Some simple plant-based combinations to get all amino acids include rice and beans, hummus and whole wheat pita bread, and a peanut butter sandwich.

It’s recommended to eat about 0.8 grams of protein per kilogram of body weight to build muscle, or 1.2-1.5 grams if you are really trying to bulk up. That translates to about 47 grams of protein per day for a 30 year old woman who is 5 foot 5 and weighs about 130 pounds. Check out this calculator to see your protein (and fiber!) needs based on your unique situation.

Here are just a few high protein plant-based options that can help you realize the gains you’re looking for:

• ½ cup tempeh = 18 grams protein

• ½ cup edamame = 11 grams protein

• ½ cup of extra firm tofu = 12 grams protein

• ¼ cup almonds = 8 grams protein

• ¼ cup hemp seeds = 14 grams protein

• ¼ cup walnuts = 8 grams protein

• ½ cup cooked quinoa = 4 grams protein

Key takeaway: Eating a whole-food and varied plant-based diet will allow you to hit your protein goals and see the muscle gains you want in the gym, all while ensuring you also get a high fiber diet rich with micronutrients needed to help you feel your best. Still not convinced? Check out the Great Vegan Athletes website to see vegan athletes from all over the world.

1) Protein for strength training? Vegan diet matches meat for muscle gains https://www.npr.org/2025/05/19/nx-s1-5384995/protein-vegan-muscle-growth-strength-training 

2) How does protein help build muscle? https://www.britannica.com/video/How-Does-Protein-Build-Muscle/-279137