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.
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.
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.
Body Weight (lbs) | Daily Protein Range | Protein Source Example |
130 lbs | 95-130 g | 1 cup lentils (18 g) |
150 lbs | 110-150 g | 2 tbsp chia seeds (5 g) |
170 lbs | 112-154 g | 1 cup quinoa (8 g) |
190 lbs | 138-190 g | 1 serving tofu (20 g) |
210 lbs | 150-210 g | 1 cup chickpeas (15 g) |
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
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.*
CTA: [Shop B12]
Omega-3 Fatty Acids
Omega-3s support overall health, and plant-based algae oil is an easy way to increase your intake of vegan-friendly omega fatty acids.* While you can get ALA (a type of omega-3) from flaxseeds, chia seeds, and walnuts, your body converts only a small amount of ALA into the more active forms, like EPA and DHA, the forms found in algae oil.
Our Vegan Omega-3 capsules are made from 100% plant-based algae oil and contain EPA and DHA, without the need for fish.
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.*
MCT Oil Powder
Since vegans often rely on whole-food fats like avocados, nuts, and seeds, it can be helpful to have a quick, easy-to-digest fat source to support an active lifestyle. MCTs (medium-chain triglycerides) provide convenient brain and body fuel*, and they’re also a popular choice for people who follow plant-based, low-carb, or keto lifestyles.
Sports Research Organic MCT Oil Powder is vegan certified and made from 100% organic coconuts and has a neutral taste, so it blends smoothly into shakes, coffee, or pre-workout drinks.
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.
Vegans can identify which supplements to take by considering common nutrient gaps in plant-based diets, their activity level, and how they feel day-to-day, and by consulting with a healthcare professional to determine what may best support their individual health and training goals.*
Building strength and making progress on a plant-based diet is absolutely possible with the right approach.* The key is consistency in your training, nutrition, and the supplements you choose to support your routine.*
If You’re New to a Plant-Based Diet
Start with the fundamentals and give yourself time to adjust.
Focus on hitting your daily protein target
Include a plant-based protein supplement to help meet your goals
Eat whole foods whenever you can
Support your routine with vegan supplements
If You’re a Long-Term Vegan
If you've been vegan for years, you already know the ropes. Now it's about optimizing your routine.
Review your total protein intake and meal timing
Support recovery during heavy training blocks with key supplements*
Track how your energy, mood, and performance feel over time
Experiment with new protein pairings or higher-protein recipes
With so many supplements claiming to be “plant-based”, it can be hard to know what’s actually vegan. That’s why the Vegan Certified seal matters.
What the Vegan Certified seal guarantees:
No animal testing
No animal-derived ingredients
Additives, capsules and processing agents meet vegan standards
Products support an animal cruelty-free lifestyle
At Sports Research, we’re committed to making it easier for vegan athletes to find supplements they can trust. Ready to fuel your plant-based fitness journey? Explore Sports Research's vegan certified range and find the right supplements to support your wellness goals.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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