How To Build Muscle On A Vegan Diet


For many years, the received wisdom was that only those who ate a diet that included meat and dairy could become fit and strong and build muscle. Recently, however, with such a big movement towards vegetarianism and veganism, and the reasons behind it, more and more people have wanted to understand how to enjoy this meat-free lifestyle and still build muscle and stay fit. There are actually several ways you can do this, and we’ve listed just some of them below. Of course, what you do will depend entirely on your own preference, so it’s always wise to do as much digging and research as you can, but hopefully this post will help you get started on; How to Build Muscle on a Vegan Diet. 


muscle on a vegan diet

Image from Pixabay


Eat Real Foods

With everyone leading such busy lives, reaching from a pre-made processed microwave meal or some takeout where you can’t be sure of the quality of the ingredients might seem like the easiest option; at least you’re eating, isn’t that right? Well, if you want to stay healthy and build muscle too, it’s not right – it’s the last thing you’ll want to do. 


Instead, it’s far better to eat whole foods such as pulses and nuts and, of course, vegetables. These are completely natural and will contain most of the nutrients you need to be healthy. If you feel you’re missing anything, you can always add a vegan protein drink to the mix to boost your intake. Trying meat-free alternatives might taste good, but they are often full of fats, sugars, and preservatives that can cause us harm. Stick with real food, and your body will appreciate it. 



Everyone can get stuck in a rut when it comes to preparing their meals each day, and that’s the same whether you eat meat or not. However, it’s essential to add some variety into your diet if you want to stick to eating well. Having the same kind of food every single day will get boring, no matter how much you might like the taste of what you’re eating. Once you get bored, you can fall into bad old habits, eating the processed food we mentioned above or grabbing some takeout just to change things up. 


When you want to build muscle, changing your diet to include a variety of different vegan options is a good thing, and if you go outside of your comfort zone and try something new, you might even discover there are flavors that you love but that you never thought of before. 


Stay Hydrated

No matter who you are or what kind of muscle you want to build, or even if you just want to be healthier in general, it’s crucial to stay hydrated. Your body is made up of 65 percent water, and unless you drink enough, you will become unwell and inactive. Headaches and muscle pains are associated with dehydration, and if you’re feeling like this, you won’t be able to work out and exercise in the right way to become healthier. 


Not only that, but when you are properly hydrated, your body uses the protein you consume much more efficiently, leading to better muscle growth.