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How to Gain Muscle Mass as a Vegan

Despite many misconceptions, you can be a vegan and gain muscle mass. Plant-based foods offer enough protein to help you achieve your goals, as long as you are eating a varied diet. To gain muscle mass, you need to know what your body needs to build muscle, and you need to have a healthy body overall. You also need to practice weightlifting to slowly strengthen and grow your muscles.

Gaining Muscle Mass with Food

Get your protein. Muscles need protein to repair and build themselves. The amino acids in protein are what the body uses to perform these tasks. Therefore, your body needs protein to build muscle over time.[1] As a vegan, protein will come from plant-based sources. Remember that many foods contain protein, not just animal products.

Shake It!

As mentioned above, protein shakes are a recommended way of supplementing your vegan diet, to get the right intake of protein each day. All shakes contain different amounts of protein, so make sure you read the product labels. Moreover, stick to shakes that are soy based, as opposed to milk based, and look at the ingredients list to ensure that no animal products are included. Many shakes contain dried egg whites, for example. Normally, shakes are ready to consume, whereas protein powders have to be combined with milk or juice.


– 5 ice cubes
– handful of frozen strawberries
– handful of fresh spinach
– 2 scoops Vega or PlantFusion vanilla protein powder
– 2 TBSP raw almond butter
– 1 cup unsweetened almond milk
– 1/4 cup coconut flakes

Keep Training

Of course, it is unrealistic to expect to build a wonderful physique overnight, just by consuming high protein foods. Just like those who follow conventional diets, you still have to train hard and lift weights. The secret to building muscle is to perform more reps with lighter weights, instead of fewer reps with heavier weights. Use a weight that is light enough to allow you to perform twelve to fifteen reps, before your muscles tire. Then, rest briefly and perform the same exercise another two or three times.