Tag: Vegan muscle

Recent scientific research, including a meta-analysis in *Sports Medicine*, shows that plant-based diets do not compromise muscular strength compared to omnivorous diets, provided protein and caloric needs are met. This debunks the long-held myth that animal protein is essential for building a strong, muscular physique, opening the door for many to explore plant-powered strength.

Recent studies reveal that with careful planning, individuals following a plant-based diet can achieve muscle gains comparable to those consuming meat. So, can you build muscle without meat? The answer is a resounding yes, and it is largely dependent on strategy, not on diet type.

According to the International Society of Sports Nutrition, a daily protein intake of 1.2 to 2.0 grams per kg of body weight is recommended for muscle growth. Achieving a target like 200g of protein a day as a vegan requires a strategic approach, focusing on dense plant-based sources and smart supplementation to meet high performance demands.

Recent research shows that consuming pea protein isolate can lead to comparable muscle gains as whey protein, especially when combined with resistance training. This makes it a compelling option for those seeking a plant-based protein source.

A 2025 systematic review found no significant difference in muscular strength between individuals on a plant-based diet and omnivores. This scientifically-backed evidence challenges the persistent myth that vegans lose muscle mass simply by eliminating animal products, proving that a vegan diet can support muscle maintenance and growth.

Many people believe it's difficult, but studies show a well-planned vegan diet can easily meet high protein needs, even up to 100 grams a day. Achieving this requires focusing on nutrient-dense plant-based foods and strategic meal planning.