ASK A VEGAN
Canyoubuildmuscleonavegandiet?
Yes. Studies show plant protein builds muscle equivalently to whey when total intake and leucine are matched. Many world-class athletes are vegan.
HEALTH
Short answer
Yes. Studies show plant protein builds muscle equivalently to whey when total intake and leucine are matched. Many world-class athletes are vegan.
HEALTH
The detail
A 2023 meta-analysis (Nutrients) of resistance-trained adults found no difference in lean mass or strength between plant and animal protein groups when total protein hit 1.6–2.0 g/kg.
Practical targets: 1.6–2.0 g/kg body weight, split across 4–5 meals of 25–40 g each, with 2.5–3 g leucine per serving. Tofu, tempeh, seitan, lentils, soy or pea protein isolate all achieve this. See Patrik Baboumian, Nimai Delgado, Venus Williams, Lewis Hamilton.
Source: Nunes EA et al., Sports Med 2022
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More questions like this
- Where do vegans get protein?
From legumes, tofu, tempeh, seitan, whole grains, nuts and seeds. Most vegans easily meet or exceed the daily requirement.
- Is soy safe? Doesn't it cause hormone problems?
Yes, soy is safe. Isoflavones bind weakly to estrogen receptors but do not mimic human estrogen; large studies show soy reduces breast cancer risk.
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