Vegans Who Lift: Exploring a Plant-Based Fitness Journey

If you've ever thought that building muscle on a vegan or vegetarian diet is difficult, or that plant-based protein can't match animal sources, it's time to set the record straight.

Whether you're a long-time vegan or just starting to explore plant-based eating, a well-planned approach can support your strength goals and help you stay consistent in your training. 

In this guide, we break down the science, clear up some common myths, and explore how thoughtful nutrition and vegan supplements can support your plant-based fitness journey.

Can You Build Muscle on a Plant-Based Diet?

Many athletes across bodybuilders, powerlifting and endurance sports choose to fuel their training entirely through plants. Here’s what the research shows.

Plant-Based Protein Supports Muscle Gains

When it comes to the question of which protein is best - animals vs plants - there’s plenty of research examining this. A recent 2025 randomized clinical trial looked at the effects of plant-based protein (soy and pea) versus whey protein on muscle growth, when paired with resistance training. 

The trial split participants into two groups, and had them consume 45 g of their assigned protein per day, either plant-based or whey, while following a supervised weight-training program three times per week. Both groups saw significant improvements, and researchers concluded that plant and animal proteins can support similar training adaptations when protein needs are met.

The takeaway is simple: as long as you’re eating enough total protein each day, plant-based protein can support muscle growth and strength gains alongside a consistent training routine.

How to Hit Your Protein Targets as a Vegan Athlete

We know that getting enough protein on a vegan diet is important, but it doesn’t have to be complicated. With a little bit of planning, here's how you can make it work for your fitness goals.

Protein Targets for Vegan Weightlifters

First, let's talk numbers. If you're lifting weights regularly and want to build or maintain muscle, aim for about 0.73 to 1.0 grams of protein per pound of body weight daily. For a 154-pound (70-kilogram) person, that's roughly 112 to 154 grams of protein per day.

Here’s a simple breakdown of daily protein targets.

Protein-Rich Vegan Foods to Build Muscle

If you’re following a plant-based lifestyle, whole foods should generally form the foundation of your daily protein intake. The good news is that there are plenty of easy, delicious vegan foods that pack a serious protein punch. Some of the most reliable choices include:

• Lentils – around 18 g of protein per cooked cup

• Chickpeas and black beans – roughly 14–15 g per cooked cup

• Tofu (firm) – about 20 g per serving

• Tempeh – around 15–18 g per 100 g

• Edamame – roughly 17 g per cup

• Quinoa – about 8 g per cooked cup

• Nuts and seeds – easy snacks to top up your daily intake

Supplements to Support Vegan Weight Training

Even with a balanced diet and solid protein intake, certain nutrients are less abundant in a fully plant-based lifestyle. 

Here, we break down the best vegan supplements for bodybuilders and athletes that can help support performance.*

Vitamin B12

B12 supports cellular energy and helps your body maintain healthy energy metabolism.* Since it’s primarily found in animal products, many people following a vegan or vegetarian diet choose to include a B12 supplement in their routine. 

Check out our Methyl Vitamin B12, a vegan certified supplement that supports cellular energy in the body.* 

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Vitamin D 

Known as the "sunshine vitamin," vitamin D plays a crucial role in bone and immune health*. Many people may not get enough Vitamin D from sunlight alone, especially if they live in areas with limited sunlight or spend most of their time indoors. 

Our Vitamin D3 + K2 combines vitamin D3 (the most effective form) with vitamin K2, which helps direct calcium to your bones where it belongs. Together, they support bone health and help you metabolize calcium efficiently, helping you feel supported through your training.*

Creatine

Since creatine naturally occurs in meat and fish, people following a plant-based lifestyle often have lower baseline creatine levels compared to omnivores. 

A 2020 systematic review found that vegetarians who supplemented with creatine saw increases in lean tissue mass, muscle strength, and anaerobic performance, supporting the idea that creatine can support workout performance and strength, even on a plant-based diet.*

If you're considering adding creatine to your routine, our Micronized Creatine Monohydrate provides a clean, unflavored, vegan-friendly source that mixes easily into any drink.