Sam Vas - Resistance Training


That’s the million dollar question and most common question I get asked more frequently. There are plenty of vegan sources where you can get protein.

Vegans have to know their food / nutrition.

A healthy vegan diet should contain whole grains, healthy fats, beans, and lots of vegetables, especially leafy greens. There’s so much variety and flavour in the vegan diet.

As a vegan athlete I always add a variety of food in every meal. For breakfast I don’t just eat oats, I also add some healthy fats and protein. If you love adding sugar, add berries or dried fruit.

For lunch, broccoli (vitamin c, calcium and protein) with sweet potatoes (good carbs), tofu (protein), pumpkin seeds (protein, magnesium, fibre), crushed walnuts (omega3,good fats, protein) and a garden salad with 1 tbs of flax seed oil (omega 3).

How much protein do we need to build muscles?

The majority of research suggests those who are training regularly may need to consume more protein, it is recommended for every kilogram of body weight you should consume 1 – 1.5 grams of Protein per kilogram of body weight.

Top Vegan Protein sources

Sources 100g Protein

Peanuts 27g

Edamame 11g

Tempeh 19g

Almonds 21g

Lentils 1 cup 20g

Pumkin seeds 19g

Flax seeds 18g

Chickpeas 1 cup 19g

Walnuts 15g

Falafel 14g

Tofu 8g

Beans 1 cup 8g

Fresh quinoa salad with peas, beans and peppers. Gray background

Why choose a vegan lifestyle

Reduced saturated fats : Dairy products and meats contain a large amount of saturated fats. By reducing the amount of saturated fats from your diet, you’ll improve your health tremendously, especially when it comes to cardiovascular health.

Healthy skin: The nuts and vitamins A and E from vegetables play a big role in healthy skin, so vegans will usually have good skin health. Many people who switch to a vegan diet will notice a remarkable reduction in blemishes as well.

Eat Small meals

I eat 6 to 8 times per day which equates to roughly every 3 hours. I don’t eat big meals as they make me feel more tired. Small frequent meals promote more stable blood sugar and you feel more energized. It’s also important to keep a constant influx of nutrients (protein, calories, healthy fats, complex and low-glycemic carbohydrates) in our body to maintain a positive nitrogen balance. Not only will your metabolism and fat-burning capabilities increase, you will have the nutrients needed to fuel muscle growth and recover so you can workout harder the next time you hit the gym. Make every meal healthy and delicious.

Vegan protein sources for Muscle building

· Tofu,Tempeh,Edamame and soy milk.

· Lentils,chickpeas and Beans.

· Quinoa /Buckwheat

· Almonds/walnuts /Peanuts

· Chia Seeds / Pumpkin seeds / flax seeds

· Plant based Protein

Complex carbs

· Brown rice

· Quinoa

· Whole wheat pasta

· whole wheat bread

· Sweet potatoes

Healthy fat Sources

Flax seed Coconut oil

Almonds Peanuts

Olive oil Peanut Butter

Avocado Pumpkin seeds

walnuts Cashews

Vegetables low in carbs but high in nutrition

Broccoli Cucumber

Mushrooms Asparagus

Zucchini Spinach

Onions Cauliflower


Plant Based Protein : There are plenty of vegan supplement brands out there to choose from but pea/rice blend protein is the best.

BCAA : Is one of my favourite supplements, it reduces muscle soreness after intense training and also helps protect your muscles from the catabolic effects of a low-calorie diet and can help you gain mass.

B12 : Vitamin B12 deficiency causes tiredness, weakness, weight loss, and megaloblastic anaemia. Fortified food like breakfast cereals or Almond milk fortified with vitamin B12 are the best source to get B12 if you are vegan.

Apart from that you can have multivitamins or just B12 supplement.

Pre workout : I don’t take any pre workout supplements but I usually have Indian chai as a pre workout ( fennel, cardamom, cloves, ginger, cinnamon) with almond milk.

Omega 3 : Chia seeds are the one of the best vegan omega 3 source out there. 28gm of chia seeds provides 4910 mg of ALA Omega 3 fatty acids.

Hemp seeds, walnuts, flaxseeds are the other good sources, so you don’t have to eat fish ?

Keith Costelo Photography Creative – Blaise

Workout Routine

Monday : Chest, Shoulders, Triceps and Abs

Tuesday: Back and Biceps

Wednesday : OFF

Thursday : Legs, Arms

Friday : Shoulders, Chest, Abs

Saturday: Yoga

Sunday : OFF

For a custom made workout and meal plan email me at

If you’re looking for one on one personal training in Melbourne please feel free to contact me.