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Muscle Without the Meat: How To Build Muscle As A Vegan
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Muscle Without the Meat: How To Build Muscle As A Vegan

Bodybuilding is often associated with chomping down chicken and beef all day for every meal. Everybody says that if you want to really get some muscle on your bones then you need to eat plate after plate of meat for your proteins. But fortunately, despite what you may hear, being a vegan doesn’t mean you can't build muscle. All you need to do is eat the right things to help build up your body mass—something that’s totally possible even if you’re vegan.

Today, we’re going to tell you the most important things to help you build mass, how to keep your diet well-rounded, and the significance of watching out for micronutrient deficiencies.

Breakfast is the Most Important Meal of the Day—Even for Vegans

While meats are by far the most common way to consume plenty of proteins when you’re trying to build mass, they’re certainly not the only way. A number of other commonly enjoyed foods are great alternatives to the usual bodybuilder’s diet for all the plant-based vegans out there.

The very best thing you can do for building muscle is to start loading up your breakfast. It’s imperative to start eating lots for your first meal of the day. Tofu or egg whites are two of the better choices for this. Basically, eat more, and eat better. Another great way to get in that protein without changing your diet much is protein shakes. Like, a lot. Three a day, if possible. They increase your calories by a huge margin and get your body ready to bulk up. There are plenty of quality recipes online that you can easily find, just choose one that sounds like something you’ll enjoy.

Explore Options Aside from Protein

Don’t rely purely on protein. It’s important that you keep a well-rounded diet so that your body has the energy to convert that protein to muscle. It’s not all about knocking back the protein shakes and stuffing down those alternatives to meat, you’ve got to stay healthy.

Consume plenty of nuts, legumes, fruits, and vegetables along with those shakes. They’ll help keep your body in tip-top shape. Remember, pure vegetable diets aren't the way to go when trying to gain mass. Replace them with foods that have more calories. Building muscle on a plant-based diet isn’t impossible, but you need to eat right, and that means not relying completely on veggies.

Watch for Deficiencies

Be on the lookout for any nutrient deficiencies. Not only will they affect your workouts, but they can seriously affect your health overall in a very negative way. Make sure you are on the lookout for, zinc, calcium, and any other micronutrient. Deficiencies can be deadly if left unattended. If you eat the right foods then you shouldn’t have any issues with this, but sometimes we forget an integral part of our diets for a bit too long of a time. So if you need to take some supplements, then don’t hesitate to do so. Epicatechin and green tea extract are completely natural supplements that increases lean muscle mass.  Watch your health and take care of your body, and in turn it’ll make sure it stays looking and feeling great for you!


Anyone can build some serious muscle, no matter what their views on eating meat are. Admittedly, it will usually take vegans a little bit longer to build mass than someone who consumes meats every single day, but it’s definitely possible. It’s all about having the right eating habits and staying informed on alternative ways to get the most important nutrients. So you can get crackin’ today and start working out knowing that all that effort isn’t just going down the drain. Using the tips we’ve outlined here, it’ll be easy for you can lock in those gains while still retaining your vegan diet.

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  1. Support
    Awesome post, Phil. Vegan gains are totally possible!
  2. AirTripper
    Egg whites aren't vegan.


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