Plant-Based Fitness: 5 Tips for Building Muscle with Plant Proteins

Switching to a plant-based diet comes with many benefits.

It's a near foolproof way to make sure you're eating your veggies — a food group most of us don't get anywhere near enough of. And the Mediterranean diet, in particular, is proven to help improve blood sugar and cholesterol levels, maintain a healthy weight and lower the risk of many chronic health conditions, including heart disease, type 2 diabetes and cancers.

But if you're looking to build muscle, you might be concerned about hitting your daily protein goal on a plant-based diet. Specifically, can you really get stronger without beef, chicken or eggs on your plate?

Can plant protein build muscle like animal protein?

When muscle growth is the goal, protein requirements increase.

"The average protein intake for someone trying to maintain muscle mass is between 0.8 to 1.2 grams of protein per kilogram of bodyweight per day," says Mag Ayyad, an exercise dietitian at Houston Methodist. "For muscle building, we hike it up to almost two times the typical amount — more like 1.2 to 1.6 grams of protein per kilogram of bodyweight per day."

Whether that protein comes from plant or animal sources doesn't matter — meaning, yes, plant proteins help build muscle just as effectively as their animal counterparts.

"There are professional athletes who choose to eat plant-based, and they still maintain their physique and athleticism," Ayyad notes. "So it's definitely possible to accomplish, as long as you're hitting your target protein and calorie goals."

Hitting protein goals can get tricky, though. A plant-based diet can take some adjusting to, especially when it comes to protein. Here are five tips to help you get started:

1. Know your plant-based protein sources

If you're new to plant-based eating, you might be surprised by how many protein-rich options are out there, some of which rival animal-based options when compared gram for gram.

Ayyad's complete list of plant-based protein sources includes:

• Soy beans (edamame) and soy-based products, like tofu and tempeh
• Seitan, a wheat-based meat substitute
• Lupini beans, which are high in both protein and fiber
• Lentils, beans and other legumes, but keep in mind these come with more starch
• Nuts, especially almonds and pistachios
• Plant-based protein powders and bars, for variety and convenience

"Tofu, tempeh and seitan are almost comparable to meat in protein per ounce," says Ayyad. "Whether you use them in a salad or as a meat substitute in a taco or something else, those are your golden items when it comes to boosting your protein intake on a plant-based diet."

But mix and match any of the above plant-based foods and you'll have no trouble meeting your protein needs, whether you're maintaining muscle or trying to build it.

2. A well-balanced diet ensures you get complete protein

Unlike animal proteins, most plant-based options aren't "complete" — meaning they don't contain the nine essential amino acids our body can't make on its own. Many people who are skeptical of plant-powered fitness plans cite this as a shortcoming. Ayyad says that if you're eating a well-balanced diet, this isn't actually an issue.

"The only complete plant-based proteins are soy and pea protein," says Ayyad. "But this isn't a problem if you eat a well-balanced diet, since you'll get enough of the remaining essential amino acids from the other nutrient-rich foods on your plate."

The real issue arises if you depend too heavily on plant-based protein supplements and not getting enough variety from whole foods. "As long as we vary our diet and keep it wholesome, we shouldn't have to worry about a lack of complete protein."

3. Some plant proteins are higher in carbs

Here's where switching to a plant-based diet can get tricky for fitness-minded folks: Some of the more top-of-mind sources of plant protein, like beans, also pack in a considerable amount of carbs.

The concept of finding "lean" sources of protein is likely familiar to a seasoned weightlifter, however. This is no different than opting for skinless chicken breast over a beef ribeye steak. The only difference is that you'll need to pay attention to the carbohydrate content of a serving of plant-based protein, rather than the fat that accompanies animal-based ones.

"Be careful about overloading on carbs as you increase your plant protein intake," says Ayyad. "If that happens, you're more prone to gaining body fat in addition to muscle, which typically isn't the result people are looking for."

This is where Ayyad recommends getting creative with non-starchy options, like tofu and nuts. "You might even need to lean on plant-based protein powders or bars to hit your protein goals without overshooting on calories," adds Ayyad.

4. Plant-based protein powders can help — but aren't required

Protein supplements can be a useful tool, but they're not mandatory for the average weightlifter.

"If you're a bodybuilder or competitive weightlifter who's aiming for 200+ grams of protein per day, you'll need to plug in some supplementation," says Ayyad. "But if you're just starting out or you're a recreational weightlifter, you won't necessarily need a supplement to get enough protein from plants."

Keep in mind that many plant-based protein powders and bars — especially ones made from peas, rice or quinoa — contain additional carbohydrates. "It's something to be mindful of," says Ayyad. "Consider an almond-based product if you need to lower your carb intake."

And remember: Plant-based shakes or bars shouldn't be your only strategy for boosting your protein intake. Introduce different whole foods as part of a well-balanced diet to meet your goals. "You'll get a better nutrient profile and complete protein that way," Ayyad adds.

5. Know what doesn't change with plant-based fitness

When it comes to fueling workouts and supporting recovery, the rules don't change just because you're eating plant-based.

"You still want some form of simple carbohydrate and a little bit of protein before a workout — and complex carbs, a healthy source of fat and plenty of protein afterward," says Ayyad.

And while there's ongoing debate around the timing and amount of protein after a workout, Ayyad recommends staying focused on the bigger picture. "A lot of recent studies show that the timing of your protein intake — whether plant-based or animal-based — isn't nearly as significant as making sure you hit your protein goal by the end of the day," he says.

Finally, remember that diet alone won't build muscle. "Food is great, and food is important," says Ayyad. "But if you're not challenging your muscles, they're not going to grow — regardless of how much protein you eat. Training and nutrition go hand in hand. Don't ignore one or the other."