Hey, everyone! I’m Brooke Sellers, better known as Miss Meatless Muscle. If you’ve ever been told you can’t build muscle on a vegan diet, I’m here to prove that’s completely wrong. Not only am I living proof as a vegan bodybuilding competitor and online fitness coach, but I’ve also helped over 500 vegans achieve their muscle-building goals. Today, I’m sharing my five fail-proof steps for building muscle on a plant-based diet. Let’s dive in!
1. Resistance Training: The Foundation of Muscle Growth
First things first—you must be weight training. Building muscle only happens when you actively create micro-tears in your muscles by lifting weights. Your body then repairs those tears, making your muscles stronger and larger.
- Time commitment: 45 minutes to an hour per session.
- Frequency: Start with three days a week and work your way up to four or five as you build consistency.
- Pro tip: Focus on proper form and progressive overload to see consistent results.
Without resistance training, your muscle-building journey simply won’t take off.
2. Eat Enough Calories to Support Growth
To build muscle, you need to eat more calories than you burn. Think of food as the fuel your body needs to repair and grow those micro-tears you create in the gym.
- Starting point: Multiply your body weight by 12 to calculate a baseline for daily calorie intake. For example, a 150-pound individual would start with 1,800 calories.
- Adjust as needed: Track your progress with measurements and photos. If you’re not seeing results, gradually increase your calories by 100–300 per day.
Remember, building muscle means providing your body with the energy it needs to grow.
3. Prioritize Protein Intake
Protein is the building block of muscle, and as a vegan, it’s essential to make it a priority. Protein consists of amino acids, which your body uses to repair and build muscle tissue.
- Daily goal: Aim for 0.8 grams of protein per pound of body weight. For a 150-pound person, that’s about 120 grams of protein daily.
- Plant-based protein sources: Include tofu, tempeh, seitan, TVP, pea protein, and other high-protein foods in your meals.
- Example: Split your protein needs into five meals with 25 grams of protein each.
With the right protein intake, your body will have the tools it needs to build muscle effectively.
4. Include Complete Proteins
To maximize muscle growth, make sure your diet includes complete protein sources that provide all nine essential amino acids.
- Options: Soy products like tofu and tempeh, homemade seitan with nutritional yeast, and even amino acid supplements when needed.
- Why it matters: Complete proteins help optimize strength gains and muscle recovery.
If you’re on the go or need extra assurance, consider adding an essential amino acid supplement to your routine—I use one scoop during training for the best results.
5. Get Enough Sleep: The Secret Weapon
Your muscles grow when you rest, especially during sleep. Recovery is just as important as your workouts and diet.
- Ideal sleep duration: Aim for 7–8 hours of quality sleep per night.
- Optimize your routine: Limit caffeine after 2 p.m., create a calming bedtime routine, and avoid screens before bed.
- Supplement tips: Magnesium or L-theanine can support better sleep if you’re struggling.
My personal favorite tool is my Oura Ring, which tracks sleep patterns and helps me optimize my recovery.
Putting It All Together
By combining resistance training, eating enough calories, prioritizing protein, incorporating complete proteins, and getting quality sleep, you’ll have a fail-proof formula for building muscle on a vegan diet. Trust the process, stay consistent, and watch your strength and physique transform.
If you have any questions or need personalized help, feel free to reach out—I’d love to help you crush your fitness goals. Let’s prove together that you can build muscle while thriving on a plant-based lifestyle!
Until next time, stay strong and plant-powered! 💪🌱
— Brooke Sellers, Miss Meatless Muscle