Being vegan is often associated with having a protein deficiency. This is because protein is mainly found in meats, eggs, and dairy. All of which is not included in a vegans diet.

When it comes to building muscle, yes, protein is the most important macronutrient. Not only does it help build muscle but it helps stabilize our hormones and has the highest thermogenic rate compared to carbohydrates and fats. Which means you’re going to burn more calories simply by digesting protein (yaaay!).

Protein is the preferred macronutrient if you are looking to build muscle. The amount of protein a person needs depends on a few things:

  1. Your age
  2. Your gender
  3. Your weight
  4. Your goals

Typically, a person should be having the equivalent in grams to what they weigh in pounds.

For example, a man who weighs 150lbs should be aiming to eat at least 150 grams of protein a day. This number can be higher or lower depending on the above factors but typically, a person should be eating .5-2g of protein in their body weight when converted to pounds.

So does being a vegan mean you won’t be able to see results in the gym?

No! Not at all actually.

Even if you are a vegan you can still get your protein from other plant-based sources. One of the biggest myths is that vegans can’t build muscle if they go to the gym or do CrossFit.

Plant-based foods that are high in protein consist of:

* Quinoa
* Buckwheat
* Tofu
* Rice and Beans
* Sprouted grain bread
* Seitan
* Broccoli
* Tempeh
* Spinach
* Kale
* Hemp
* Lentils

Regardless of what restrictions you have, the type of preferred diet you follow or your fitness goals, you must get enough protein to live a healthy lifestyle! I hope with these tips you can ensure enough protein in your diet to meet your goals. 

Questions about your diet plan?