The Complete Guide to Plant-Based Protein for Building Muscle

Building muscle on a plant-based diet is entirely possible — plenty of strong, muscular athletes prove it. It just requires being a little more intentional about hitting your protein target and variety of sources.

Best plant-based protein sources

• Tofu and tempeh
• Lentils, chickpeas and black beans
• Edamame and soybeans
• Seitan (very high protein)
• Quinoa
• Nuts, seeds and nut butters
• Pea or soy protein powder

How much protein you need

Aim for the same target as anyone building muscle: roughly 0.7-1g per pound of bodyweight. Because plant proteins are often less protein-dense, planning ahead and using a protein powder can make hitting your goal easier.

Combine sources for complete protein

Some plant proteins are lower in certain amino acids. Eating a variety across the day (e.g. beans plus rice, or a mix of legumes, grains and soy) ensures you get all the essential amino acids you need.

The takeaway

Prioritise soy, legumes and seitan, eat a variety of sources, hit your protein target, and supplement if needed. Plant-based muscle building works — it just takes a plan.