How To Build Muscles On A Vegan Diet – Best Tips

This is easier than you think. After all some of our biggest primates are vegetarian!

Building muscle and strength is actually pretty simple from a physiological point of view: work out consistently and eat lots of food.

If you train hard but don’t eat enough — or eat lots of food but don’t train enough — you probably won’t gain much muscle or get much stronger.

This applies to everyone, whether you eat meat or not.

One of the great things about plant-based food is that, by volume, it typically contains fewer calories than animal-based foods, allowing us to eat more total food and feel fuller, without necessarily gaining more body fat.

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Know Your Protein

How Much Protein Do We Need

It’s really important to know how much protein you really need.

The answer to this depends on your age, height, weight, physical activity and gender.

According to the most health professionals 0.8gm to 2.2gm of protein per kgm of your body weight is good.

If you don’t do any kind of training or physical activity you probably only need 0.9 to 1gm protein per kgm of your body weight.

If however you train 3 times a week your protein requirement goes up to 1.3-1.5gm, while some athletes who train 5-6 times a week may need 1.8 to 2.2gm of protein per kgm of their bodyweight.

The best way to find out how much protein you need is through myfitnesspal.

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Protein Quality

The standard method of determining protein quality is the protein digestibility-corrected amino acid score (PDCAAS), which compares a protein’s amino acid quality based on both the amino acid requirements of humans and their ability to digest it.

Tofu, edamame, soy milk, quinoa and soy yogurt contains the perfect balance of the nine essential amino acids and is easily digestible, making it an excellent protein source for vegans & Vegetarians.

Lean Protein Sources: Soy Products

Moderate to High Carb Protein sources:  Legumes and Beans

High Fat Protein Sources: Nuts and Seeds.

Eat Breakfast Like a King :

Start your day with complex carbs, fruits, nuts, seeds and protein.

Oat meal and porridge is the best example. In 100gm Oats add almond milk, a handful of 10-12 berries and pumpkin seeds.

By adding 1 scoop of plant based protein you will get that extra 20-25g of protein.

Fresh healthy salad with quinoa, colorful tomatoes, sweet pepper, cucumber and parsley on wooden background close up. Food and health. Superfood.

Snack On Protein:

Instead of eating protein bars, rice cakes or other snacks eat unsalted peanuts, almonds or walnuts.

The majority of protein bars in supermarkets have artificial sweeteners and not all ingredients are natural.

It’s better to make protein bars at home or just eat 10-12 low carb nuts.   Always have some nut mix at work or in your car.

Tofu scramble with vegetables in white plate. Vegan Alternative food concept.


Carbohydrates are an important group of foods for fueling your muscles. That’s because carbs are partially converted to glycogen, which is stored in muscle to power your workouts. Men and women who are strength training at least twice a week need about half of their calories from carbohydrates per day. That doesn’t mean you should be loading up on pizza and burgers. Add good quality carbohydrates that are low in saturated fat, such as whole-grain breads and cereals for the best strength-training boost.


Your body relies on fat to supply energy to muscles during activity, and how much fat a person needs can vary.

As a general guideline, fat should make up 20 to 35 percent of your total calories. For overall health and muscle strength, focus on sources of heart-healthy fats, including extra-virgin olive oil, canola oil, walnuts, pistachios, almonds and avocados .

Supplement when necessary.

If you’re unable to get something from food, don’t be afraid to supplement. 

Supplements that can help plant-based eaters include: Zinc, vitamin B12, vitamin D, creatine, EAA and Plant based Protein Powder.

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Exercise and healthy Life style

It’s also depends how you train.

Add different methods in your training like super sets, drop sets, pyramid sets.

It’s ideal to change your training routine every 6 weeks. Apart from your diet and exercise good sleep and stress levels also impact on your overall health.

Make your stay positive and don’t find shorts cuts to build muscles. I

t’s not going to happen in few weeks but your every single session, every single set and rep will add ups to great physique.

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For more tips on muscle building and for one on one personal training in Melbourne feel free to send me an email at