Vegan muscle building: 12x vegetable protein sources you don't want to miss

Veganism is a diet in which no animal products are eaten, such as meat, fish, eggs, milk products and dairy products. Products containing animal substances such as butter, cheese, wool and wool felt are also avoided. In this article we discuss veganism and muscle building and give tips on what to look out for.

Can you build muscle as a vegan?

As a vegan, you don't have to worry about not getting enough protein to build muscle. There are plenty of plant-based protein sources you can add to your diet to ensure you get enough nutrients. With the right combination of plant-based proteins, carbohydrates and fats you can support your muscle building and achieve your fitness goals.

Vegetable protein for breakfast

Start your day with a protein-rich breakfast to give your muscles a good start. Oatmeal is a great option because it's not only high in protein, but also slow-digesting carbohydrates that give you energy. You can enrich your oatmeal with plant-based protein powder for extra nutrients. Another option is a smoothie with vegetable proteins, such as a mix of fruit, plant-based milk and a scoop of protein powder.

Check out these recipes

If you're looking for inspiration, there are plenty of recipes available for you to try. For example, Stephan Vogel has developed a number of delicious plant-based recipes that are perfect for building muscle. I have also tried several recipes myself and my experiences are very positive. It is really possible to build muscle on a plant-based diet.

So, if you're wondering if you can build muscle as a vegan, the answer is a resounding yes. With the right knowledge and choices you can get enough protein and support your muscle building. Try out different plant-based protein sources and find out which ones work best for your body.

Why are proteins important for muscle building?

If you're serious about building muscle, you probably know that protein is essential for building and repairing your muscles. But why are proteins so important? Well, proteins are, so to speak, the building blocks of your muscles. They consist of amino acids, which your body needs to create new muscle cells and repair damaged muscle cells. In short, without enough protein it is difficult to build muscle mass.

Proteins and veganism: a perfect match

As a vegan, you may think it's difficult to get enough protein for muscle building. But nothing is less true! There are many vegetable protein sources that you can add to your diet. Think of beans, lentils, tofu, tempeh, quinoa, hemp seed, chia seed and much more. The great thing is that these vegetable proteins are not only rich in protein, but also often contain other important nutrients, such as fiber, vitamins and minerals. This way you kill two birds with one stone!

Proteins and muscle recovery

In addition to building muscle, proteins also play a crucial role in the recovery of your muscles after an intense workout. During exercise, small tears occur in your muscle tissue, which then need to be repaired. Proteins help with this recovery process and allow your muscles to grow stronger and bigger. So grabbing a protein-rich meal or snack after a tough workout will give your muscles the fuel they need to recover and grow.

Protein and satiety

Proteins have another advantage when it comes to muscle building: they provide a long-lasting feeling of satiety. This means that after a protein-rich meal you will be less hungry again. This can prevent you from snacking or overeating, which in turn is beneficial for maintaining a healthy weight and building muscle mass. So in addition to fueling your muscles, proteins can also help control your appetite.

The right amount of protein

Now that you know why protein is important for muscle building, you may be wondering exactly how much protein you need. This depends on several factors, such as your weight, height, gender and training intensity. In general, it is recommended that strength athletes consume approximately 1,2 to 2 grams of protein per kilogram of body weight per day. This means that if you weigh 70 kilograms, for example, you should consume between 84 and 140 grams of protein per day. It is important to remember that this is only a guideline and it is always wise to seek advice from a dietician or nutritionist to determine the right amount of protein for your specific situation.

Pro tips for every sport

Share

Watch on

So, if you are vegan and want to build muscle, you don't have to worry about the lack of protein in your diet. With the right knowledge and choices, you can get enough plant-based protein to nourish and grow your muscles. So get started and discover the many delicious and nutritious vegan protein sources out there!

Eating tips for muscle building as a vegan

If you want to build muscle as a vegan, it is important to get enough protein. Proteins are the building blocks of muscle and play a crucial role in the repair and growth of your muscle tissue. Fortunately, there are plenty of healthy and completely plant-based protein sources available.

Focus on protein-rich foods

To get enough protein, it is important to consciously put together your diet. For example, start your day with a protein-rich breakfast, such as a smoothie with vegan protein powder, oatmeal with nuts and seeds, or a tofu scramble with vegetables. Add protein-rich products to your meals during the day, such as beans and legumes, quinoa, tempeh, seitan, and nutritional yeast flakes.

Try new protein sources

If you keep using the same protein sources, it can get a bit monotonous over time. Therefore, regularly try out new plant-based protein sources to add variety to your diet. Think for example of lupine beans, hemp seed, chia seed, almonds, and spirulina. These foods not only contain protein, but also other important nutrients that can support your muscle building.

Use an app for easy tracking

To ensure that you get enough protein, it can be useful to use an app that allows you to keep track of your nutrition. There are several apps available to help you understand the nutritional value of your meals and make sure you're getting the right amount of protein.

Pay attention to the quality of proteins

In addition to the amount of protein, its quality is also important for muscle building. Plant proteins can sometimes contain fewer essential amino acids than animal proteins. To ensure that you get all the essential amino acids, it is important to follow a varied diet and combine different protein sources. For example, by combining grains with beans or legumes.

Extra attention to proteins after exercise

If you exercise regularly, it is important to pay extra attention to your protein intake after exercise. Proteins help with the recovery of your muscles after intensive training. A protein-rich snack or meal after exercise can promote muscle recovery and support the building of new muscle mass. For example, think of a smoothie with vegan protein powder, a handful of nuts, or a plant-based protein shake.

Keep challenging yourself

Building muscle is a process that requires time and consistency. Keep challenging yourself and set new goals to make your muscles stronger and stronger. For example, try new exercises, gradually increase the weight you use during your workouts, and track your progress. By constantly challenging yourself, you can achieve success faster and see your muscles grow in a positive way.

With these eating tips and the right focus on your diet, you can certainly build muscle as a vegan. It's important to remember that everyone is different, so experiment and find the approach that works best for you. If you have questions or want more information about specific nutrition or training methods, look for background information or consult a professional in this area.

Monitor your muscle building during your vegan diet

Fortunately, there are several useful tools and methods available to monitor your muscle building. Here are some options to consider:

1. Scale: A scale is an easy way to keep track of your weight. While weight isn't everything about muscle building, it can give you a general idea of ​​your progress.

2. Tape measure: With a tape measure you can measure the circumference of different body parts, such as your arms, legs and waist. By regularly measuring your body measurements, you can monitor changes in muscle mass and fat percentage.

3. Progression Photos: Taking photos of yourself on a regular basis can help you visually observe the changes in your body. Compare photos from different times to see if you're gaining muscle mass and improving your body composition.

4. Fitness App: There are several fitness apps available that can help you monitor your muscle building. These apps allow you to track your workouts and nutrition, measure your progress and chart your goals.

How do you monitor your muscle building using an app?

Using a fitness app can make monitoring your muscle building easy and structured. Here are some points to keep in mind when using an app:

1. Set your goals: Before you start monitoring your muscle building, it is important to set clear goals. For example, do you want to build more muscle mass or lower your body fat percentage? Making your goals specific and measurable will help you track your progress.

2. Enter your information: A good fitness app will ask you to enter your personal information, such as your height, weight, and age. Based on this information, the app can calculate your daily calorie needs and macronutrients.

3. Keep track of your nutrition: To build muscle, it is important to get enough protein and calories. A fitness app can help you track your daily diet and make sure you're getting enough nutrients.

4. Record your workouts: It's also important to keep track of your workouts in the app. This lets you see what exercises you've done, how many sets and reps you've completed, and how much weight you've used. This helps you track your progress and adjust your workouts if necessary.

5. Analyze your progress: A good fitness app will provide you with graphs and statistics to analyze your progress. This allows you to see if your muscle mass is increasing, your strength is improving and your body composition is changing.

Monitoring your muscle building during your vegan diet can help you reach your goals and ensure you get enough nutrients. With the help of a fitness app and other measurement methods, you can easily track your progress and make any adjustments to optimize the process.

The difference in nutritional values ​​between a vegan diet and a meat diet

As a vegan or vegetarian, it can sometimes be a challenge to get enough protein for muscle building. Proteins are essential for repairing and building muscle mass. Fortunately, there are plenty of plant-based protein sources that you can combine to meet your daily requirement.

Amount of protein and the amino acid profile

It is important to know how much protein you need and which plant-based foods are rich in protein. For muscle building, a daily protein intake of 1,6-2,2 grams per kilogram of body weight is generally recommended. In addition, it is essential to pay attention to the amino acid profile of the protein sources you choose. Leucine, an essential amino acid, plays an important role in muscle building. Plant proteins generally have a lower leucine content than animal proteins, but this can be compensated for by increasing the amount of protein.

Bioavailability and influence on muscle building

Another aspect to take into account is the bioavailability of vegetable proteins. Animal proteins are generally better absorbed by the body than vegetable proteins. This means that as a vegan you may need slightly more protein to achieve the same effects on muscle building. It is also important to know that plant proteins are often less digestible than animal proteins, which can lead to increased gas formation or digestive problems. It can therefore be helpful to divide your protein intake into several meals throughout the day.

Energy and training volume

Proteins are not only important for building muscle, but also for providing energy during your workouts. As a vegan, it is important to make sure you are getting enough energy to maintain your training volume. Carbohydrates are an important source of energy and can help improve your performance. So make sure you eat enough carbohydrates in addition to your protein intake.

The challenge of getting enough protein

It can sometimes be a challenge to get enough protein as a vegan, especially if you have trouble varying your diet. Fortunately, there are plenty of plant-based protein sources available, such as beans, lentils, tofu, tempeh, quinoa, hemp seeds, and chia seeds. Combining different protein sources can help improve the amino acid profile and get enough protein.

Supplement with vegan protein powder

If you find yourself struggling to get enough protein through your regular diet, adding vegan protein powder to your diet can be helpful. These powders are made from plant-based protein sources, such as peas, rice, hemp, or soy, and can be a convenient and effective way to supplement your protein intake.

How much protein do you need?

Your body needs protein every day to function properly. Normally, the protein requirement is quite low, but contrary to popular belief, this requirement is not much higher for healthy athletes. So if you're vegan and want to build muscle, you don't have to worry about not getting enough protein.

Essential amino acids and minerals

In addition to protein, these plant-based foods also contain essential amino acids and minerals that your body needs for muscle building and recovery. It is important to have a varied diet to ensure you get all the nutrients you need.

Monitor your protein intake and adjust your diet

To make sure you're getting enough protein, you can track your protein intake using an app or food diary. If you find you're not getting enough protein, you can adjust your diet by adding more protein-rich foods.

Know your macronutrients

In addition to paying attention to your protein intake, it is also important to find the right balance between fats and carbohydrates. Fats are an important source of energy and aid in the absorption of certain nutrients, while carbohydrates act as fuel for your body. Try to balance these macronutrients depending on your own needs and goals.

Make healthy choices

Make sure your meals and snacks contain a good mix of plant-based proteins, healthy fats and complex carbohydrates. Think of a colorful salad with beans and nuts, a quinoa bowl with grilled vegetables and tofu, or a smoothie with vegetable protein powder and fruit. Experiment and look for recipes that suit your taste and provide the right nutrients.

Monitor your progress

To make sure you're getting the right amount of macronutrients, it can be helpful to track your nutrition and monitor your progress. There are several apps and websites available that can help you track your daily calories and macronutrients. By being mindful of what you eat, you can ensure you're getting the right nutrients for optimal muscle growth and performance in the gym.

Provide complete vegan meals

It's important to make sure your meals contain all the essential nutrients your body needs. Combine plant-based protein sources with whole grains, vegetables and healthy fats to ensure you get all the nutrients you need. Think of a dinner with roasted vegetables, quinoa and a tahini dressing, or a lunch with a lentil soup and a whole wheat sandwich with avocado.

12x Vegetable proteins in your diet

1. Vegetables

Vegetables are not only rich in essential vitamins and minerals, but also contain a surprising amount of protein. Think, for example, of broccoli, spinach and Brussels sprouts. Add these vegetables to your meals to increase your protein intake.

2. Lentils

Lentils are small legumes that are packed with protein. They are versatile and can be used in soups, stews and salads. In addition, lentils are also rich in fiber and minerals, making them a healthy addition to your diet.

3. Hummus

Hummus, made from chickpeas, is not only delicious as a dip, but also a good source of protein. Spread it on your bread or use it as a dressing for your salad. This way you not only get a delicious taste, but also the necessary proteins.

4. Spirulina

Spirulina is a blue-green algae that has a high protein content. It can be added to smoothies, juices or even your evening meal. In addition to proteins, spirulina also contains many essential amino acids and minerals, making it a valuable addition to your vegan diet.

5. Pumpkin seeds

Pumpkin seeds are not only tasty as a snack, but also a good source of protein. Add them to your salads, smoothies or use them as a topping for your oatmeal. This way you not only get a nice crunch, but also extra proteins.

6. Egg substitutes

As a vegan, you can avoid eggs, but that doesn't mean you can't get protein. There are several egg substitutes on the market that are made from plant-based ingredients, such as tofu, chickpea flour or linseed. These substitutes are not only high in protein, but also versatile in use.

7. Soybeans

Soybeans are an excellent source of protein and can be prepared in a variety of ways. Think of tofu, tempeh or edamame. Add them to your stir-fries, salads or make a tasty burger. This way you get your proteins in a tasty way.

8. Peanut butter

Peanut butter is not only a beloved spread, but also a good source of protein. Spread it on your sandwich, add it to your smoothie or use it as a dip for your vegetables. Peanut butter is not only tasty, but also a convenient way to increase your protein intake.

9. Cashew nuts

Cashews are not only a healthy snack, but also a good source of protein. Add them to your meals, salads or use them as a basis for homemade vegan cheese. Cashews are not only high in protein, but also rich in healthy fats.

10. Walnuts

Walnuts are not only tasty, but also a good source of protein. Add them to your breakfast cereals, salads or use them as a topping for your vegan yogurt. Walnuts are not only high in protein, but also rich in omega-3 fatty acids.

11. Basmati Rice

Basmati rice is a good source of protein and can serve as a basis for various dishes. Use it as a side dish, add it to your curry or make a tasty rice salad. Basmati rice is not only high in protein, but also a good source of carbohydrates.

12. Buckwheat

Buckwheat is a gluten-free grain that contains a lot of protein. Use it as a basis for pancakes, add it to your salads or make a delicious buckwheat porridge. Buckwheat is not only high in protein, but also rich in fiber and minerals.

With these 12 plant-based protein sources, you can get enough protein as a vegan to build muscle. Vary your diet and experiment with different recipes to make sure you get all the essential nutrients.

Nutritional yeast flakes: the perfect cheese substitute for vegans

Nutritional yeast flakes are small flakes made from inactive yeast cells that have been dried. They have a delicious cheese flavor and are often used as a substitute for grated cheese. You can simply sprinkle them over your dishes for that savory taste.

How many nutritional yeast flakes should you eat?

The exact number of nutritional yeast flakes you should eat depends on your body weight, activity level and goals. It is generally recommended to consume about 1 to 2 tablespoons of nutritional yeast flakes daily. This amounts to about 20-30 grams. Just be sure to add the nutritional yeast flakes to a balanced meal or snack to maintain the macro balance of your diet.

Why are nutritional yeast flakes a good choice for vegans?

Vegans should make sure they get enough protein, especially if they want to promote muscle building. Nutritional yeast flakes are an excellent source of vegetable protein and can help meet the daily protein requirement. Moreover, nutritional yeast flakes are also rich in other nutrients, such as B vitamins, which are important for a healthy vegan diet.

How can you use nutritional yeast flakes?

Nutritional yeast flakes are very versatile and can be used in various ways in your meals and snacks. Here are a few ideas:

• Sprinkle nutritional yeast flakes over your pasta for a delicious cheese taste.
• Add a tablespoon of nutritional yeast flakes to your smoothie or plant-based milk for extra protein.
• Use nutritional yeast flakes as a topping for your salads or roasted vegetables.
• Mix nutritional yeast flakes into your vegan cheese sauce for an extra creamy texture and taste.

Beans and legumes: a powerful source of plant-based protein for muscle building

If you want to build muscle as a vegan, it is important to get enough protein. Beans and legumes are an excellent choice as they are not only a good source of protein, but also packed with nutrients your body needs for muscle growth and repair.

Which beans and legumes are best?

There are plenty of beans and legumes to choose from, but some of the most high-protein options include:

• Lentils: In addition to being a great source of protein, lentils are also rich in fiber and iron. Add them to your homemade bean burgers or eat them as a side dish.
• Chickpeas: Chickpeas are versatile and can be used in hummus, salads or even roasted as a crunchy snack. They are rich in protein and also contain healthy fats.
• Beans: Black beans, kidney beans, and other beans are all great sources of protein. Add them to your meals, such as stews, soups or tacos, for an extra protein boost.

Pay attention to the right balance

While beans and legumes are great sources of protein, it's important to include other high-protein foods in your diet to ensure you're getting all the essential amino acids. Combine beans and legumes with grains, nuts, seeds and vegetables to create a complete source of protein.

Try new recipes and have fun

Eating beans and legumes doesn't have to be boring. There are plenty of delicious recipes available in which beans and legumes play the leading role. Experiment with different herbs and spices to create tasty meals that support your muscle building.

Make sure you eat enough beans and legumes daily to meet your protein needs and make these plant-based protein sources an essential part of your vegan diet. With the right choices and a balanced distribution of nutrients, you can effectively build muscle without meat or dairy products.

Vegetable protein: the power of vegetables for muscle building

Vegetables are an indispensable part of a vegan diet and can play an important role in muscle building. Not only do they provide a range of nutrients, but they also contain enough protein to support your body in building muscle. The great thing is that vegetables come in all shapes and sizes, so you can vary and experiment endlessly with your meals.

Protein-rich vegetables

While vegetables generally don't have the highest protein levels, there are several types of vegetables that contain more protein than you might expect. Here are some examples of protein-rich vegetables you can add to your vegan meals:

• Artichokes: This delicious vegetable contains about 4 grams of protein per medium artichoke. It is also a great source of fiber and vitamin C.
• Asparagus: In addition to their delicious taste, asparagus contains about 4 grams of protein per 100 grams. They are also rich in vitamin K and folic acid.
• Cauliflower: This versatile vegetable contains about 2 grams of protein per 100 grams. It is also a good source of vitamin C and vitamin K.
• Cashews: While not technically a vegetable, cashews are a great high-protein snack. They contain about 5 grams of protein per ounce (28 grams) and also provide healthy fats and minerals.

Healthy and sustainable choices

Eating protein-rich vegetables is not only good for your body, but also for the world around us. By opting for plant-based proteins, you contribute to more sustainable and responsible food production. Vegetables are a great source of protein that benefits both your body and the planet.

Let vegetables inspire you

With so many different vegetables to choose from, the possibilities are endless. Experiment with new recipes and ideas to keep your vegan meals interesting and tasty. Whether you're making a savory cauliflower steak or a colorful salad with asparagus and artichokes, veggies can inspire you to be creative in the kitchen while supporting your muscle building.

So, don't forget to include vegetables in your daily diet if you are building muscle. They not only provide sufficient protein, but also contribute to a healthy and balanced diet. Choose fresh and seasonal vegetables and let them play an important role in your vegan workout schedule. Eat healthy, eat plant-based and make the world a little more beautiful.

Vegan protein powder: a completely plant-based option for muscle building

As a vegan or vegetarian, it can sometimes be a challenge to get enough protein to build muscle mass. Fortunately, there are countless plant-based protein powders on the market today that can help you meet your protein requirements. Here are a few reasons why you should consider adding vegan protein powder to your diet:

• Completely plant-based: Vegan protein powders are made from plant-based ingredients, such as peas, rice, hemp or soy. They contain no animal products and are therefore suitable for a vegan lifestyle.

• Nutritious and complete: Vegan protein powders are often enriched with essential amino acids and nutrients, making them a complete source of protein. They can help you get all the nutrients you need for muscle building and recovery.

• Versatile options: There are countless vegan protein powders on the market, each with their own blend of plant-based proteins. You can choose from different flavors and textures, so you can always find an option that suits your taste preferences.

What vegan protein powder options are there?

There are several brands that offer vegan protein powders, but a popular choice among vegans is Alpha Foods. Alpha Foods offers a range of vegan protein powders specially formulated to meet the needs of vegans and vegetarians. Their protein powders are made from high-quality vegetable proteins and contain no artificial additives.

Alpha Foods offers a variety of flavors and mixes, including vanilla, chocolate, strawberry, and even a superfood mix. These protein powders are not only tasty, but also nutritious and help you achieve your muscle building goals.

Experiences of vegan top athletes with vegan protein powder

More and more top athletes choose to add vegan protein powder to their diet. They find that it helps them perform better and recover faster after intense workouts. Here are a few testimonials from top vegan athletes using vegan protein powder:

• “Since I started using vegan protein powder I have seen my strength and stamina increase. It has helped me beat my powerlifting records and increase my muscle mass.” - Lisa, powerlifter.

• “As a vegan top athlete, it is sometimes difficult to get enough protein. Vegan protein powder is the perfect solution for me. It helps me fuel my muscles and maintain my performance at the highest level.” - Mark, professional athlete.

• “I am always looking for ways to combine my vegan lifestyle with my passion for fitness. Vegan protein powder has helped me lose my pounds while maintaining my muscle mass.” - Sarah, Fitness Enthusiast.

Whether you are a top athlete or just want to increase your muscle mass, vegan protein powder can be a valuable addition to your diet. It offers a completely plant-based option to meet your protein requirements and help you reach your muscle building goals. Try a vegan protein powder like Alpha Foods and discover the benefits for your vegan lifestyle.

Conclusion

If you combine the right vegetable proteins with the right carbohydrates and fats, you can achieve really good results for your muscle building. It's important to get enough protein and find the right combination of plant proteins that work best for your body.

If you apply these tips, you can achieve really great results for your muscle building.

Joost Nusselder, the founder of referees.eu is a content marketer, father and loves to write about all kinds of sports, and has also played a lot of sports himself for most of his life. Now since 2016, he and his team have been creating helpful blog articles to help loyal readers with their sports activities.