Debunking the ‘Weak Vegan’ Myth

above: Vegan powerlifter Ryan Stills, five time winner World IPF Category. credit: White Lights Media

Caitlin is a dedicated vegan Accredited Sports Nutritionist and Strength & Conditioning Coach at Plant Physique, specialising in helping people achieve their fitness goals with personalised, evidence-based guidance on a plant based diet. With a passion for supporting clients in building strength and muscle, Caitlin provides customised nutrition and training plans tailored to each individual’s needs. Whether you’re looking for one-on-one coaching, a one-off training plan, a meal plan that supports muscle growth, or something else – get in touch today or book a free call.

One of the most persistent myths about veganism is that it’s impossible to build strength and muscle on a plant-based diet. The idea of the “weak vegan” is not only misleading but also untrue – as there is plenty of research to show that with the right approach to nutrition and training, you can thrive in the gym, gaining muscle and strength just as effectively on a plant-based diet as those who consume animal products. In this article, we’ll explore the key elements and strategies that maximise muscle growth and strength on a plant-based diet.

The Research

Let’s start with the science: when looking at the research, there have been many studies comparing how animal proteins vs. plant proteins can influence strength and muscle gains.

✅ Soy Protein vs. Whey for Muscle Growth (2015, Hoffman et al.)

Demonstrated that soy protein isolate could stimulate Muscle Protein Synthesis (MPS) the same as whey protein in individuals after resistance training.

✅ Plant Proteins Support Muscle Growth (2020, Joy et al.)

Found that plant-based protein sources, like pea protein and soy, support muscle growth in trained athletes similar to whey when consumed in comparable quantities.

✅ Plant vs. Animal Proteins for Muscle Size (2021, Smith et al.)

This meta-analysis reviewed 21 studies and found that plant-based proteins were just as effective as animal proteins for increasing muscle size, provided adequate protein intake.

✅ Soy vs. Whey for Strength Gains (2018, Van Vliet et al.)

There was no significant difference in strength gains between soy protein isolate and whey protein. Both are equally effective for improving strength if you consume adequate protein.

In short, studies show that plant protein can be just as effective as animal protein for muscle growth, especially when it has enough leucine (the amino acid that kickstarts muscle protein synthesis) and you’re eating enough protein (1.8-2.4g per kg of body weight).

Want to Build Muscle & Strength on a Vegan Diet? Here’s Your Ultimate Guide

1 Calories: The Key to Muscle Growth

To build muscle, we need to be in a calorie surplus. This means consuming more calories than we burn, providing our bodies with the energy needed to build new muscle tissue. A slight surplus—around 100-500 extra calories per day—can help you gain muscle without accumulating too much fat. A good guideline is to aim for a weight increase of about 0.5-1% per month.

While the exact surplus needed will vary depending on factors such as metabolism, activity level, and genetics, focusing on a moderate calorie surplus will support steady muscle gain without compromising your health or physique.

2 Protein: The Building Block of Muscle

When it comes to muscle-building, protein is paramount. In fact, protein is the most critical nutrient for building and repairing muscle fibres after training. A high-protein diet ensures that your body has the raw materials needed for muscle growth.

For vegans, aim for 1.8-2.4g of protein per kg of body weight each day to optimise muscle gain. Distributing this protein intake evenly across your meals and snacks is essential to maximise muscle protein synthesis (the process of building new muscle tissue). This ensures a consistent supply of amino acids to your muscles throughout the day.

Protein Quality

We’d prioritise complete proteins that are high in leucine – so, primarily soy. Soy-based proteins like tofu, tempeh, TVP (textured vegetable protein), edamame, and certain mock meats are excellent options. If you’re avoiding soy (i.e. allergies), combine plant proteins like legumes and grains to cover the full spectrum of amino acids.

Protein powders can also be a helpful tool in reaching your daily protein goals, especially when you’re looking for convenience or need to supplement your diet.

3 Training: Progressive Overload is Key

Training plays a critical role in muscle development, and you should approach it with a structured and planned training program that changes only every 6-12 weeks.

Progressive overload is the cornerstone of any effective strength or hypertrophy-focused training plan. This means gradually increasing the resistance or volume of your workouts over time to continually challenge your muscles.

Training should be performed with high intensity, pushing to within 1-3 reps of muscular failure. As muscles require a high level of training intensity to grow. This aligns with a Rate of Perceived Exertion (RPE) of 7-9 on a scale of 1-10, where 1 represents complete rest (e.g., sitting in a chair) and 10 signifies total muscular failure.

Additionally, balancing training volume (the total amount of work done) with adequate recovery is crucial. Muscle growth occurs during rest, so make sure you’re not overtraining and allowing for recovery between workouts.

4 Optimising Nutrition Around Training

What you eat before, during, and after your workout can significantly impact your performance and recovery.

Pre-Workout (2-4 Hours Before)

Eat a high-carb meal to fuel your workout. Carbohydrates are the primary energy source for exercise, so a meal with a combination of slow- and fast-digesting carbs is ideal. A bowl of oats with banana and maple syrup or a similar meal will provide long-lasting energy.

If you’re closer to your workout, a small, carb-rich snack with minimal fibre (e.g., a crumpet with jam) is an excellent option about 60 minutes before your training session.

Intra-Workout

If you’re training for extended periods or have intense sessions, you might benefit from intra-workout carbs. These help maintain blood glucose and muscle glycogen levels, giving you better endurance and performance. A simple source of carbs—like vegan jelly lollies, dried fruit, or Gatorade—can provide quick energy during your workout. Aim for 20-50g of carbs to keep your performance at its peak, and consume it about ¼ – ½ of the way through your training sessions.

Post-Workout (Within 2-3 Hours)

After training, your body needs nutrients to kickstart recovery. A post-workout snack with both carbs and protein is essential. Something like a banana smoothie with protein powder, tofu scramble with toast, or soy yoghurt with protein crisps, is an effective option to replenish glycogen and stimulate muscle repair.

5 Supplements to Support Muscle Growth

While a balanced diet should meet most of your nutritional needs, there are a few supplements that can support muscle growth, especially for vegans.

Leucine

Leucine is a key amino acid that helps activate muscle protein synthesis. Since most plant proteins (except soy) are lower in leucine, vegans may need to ensure they’re getting enough. Aim for 2-3g of leucine per meal, 4-6 times a day, to maximise muscle growth. You can either prioritise soy-based proteins or consider a leucine supplement.

Creatine Monohydrate

Creatine is one of the most researched and effective supplements for building strength and muscle. Since vegans don’t get creatine from meat or animal products, supplementation is particularly beneficial. Take 3-5g of creatine monohydrate daily to support your muscle-building efforts. It helps improve strength, performance, and recovery.

Caffeine (Pre-Workout)

Caffeine can boost performance by increasing alertness and energy levels. Taking 3-6mg per kg of body weight 30-60 minutes before training can enhance endurance and intensity during your workout.

6 Consistency: Building Muscle Takes Time

Building muscle and strength is a slow process. It requires patience and consistency. On a plant-based diet, as long as you follow the principles outlined above, you can expect noticeable progress within 12-30 weeks in a dedicated building phase. Remember, consistent doesn’t mean perfect. If you can follow these principles 80% of the time, you’re doing great!

Final Thoughts

Building strength and muscle on a plant-based diet is not only possible—it’s entirely achievable with the right approach to nutrition, training, and consistency. Research shows that plant-based proteins, when consumed in adequate quantities, can support muscle growth just as effectively as animal proteins, especially when paired with progressive training and proper nutrition.

By focusing on a calorie surplus, prioritising high-quality plant proteins like soy, and strategically timing your nutrition around workouts, you can maximise muscle growth and strength, while staying true to your values. Ultimately, the key to success is applying these strategies with consistency, patience, and a solid well-structured workout program and hard training.