How Much Protein Do I Need to Build Muscle As a Vegan?

Getting enough protein in your daily diet is an important part of a healthy lifestyle, and is even more important if you’re trying to build muscle. One way to help you reach your protein threshold every day is by finding a high-quality vegan protein powder. The protein powder you choose should be non-GMO, pharmaceutical-grade, and have no added gums, emulsifiers, or sugar alcohols. The ingredients in the protein powder should be sourced from high-quality and organic farms, and the company you purchase from should be transparent and ethical. Getting enough protein on a vegan diet while building muscle can feel challenging, but it’s definitely possible. Let’s break it down. 

Is 100g of Protein Enough to Build Muscle? 

Typically, 100 grams of protein per day is enough to build muscle, but it depends on how active you are. The minimum recommended dietary allowance (RDA) for daily protein intake is approximately 0.8 grams of protein per kilogram of body weight. Dana Ellis Hunnes, a senior dietitian at UCLA Medical Center, said that “a person weighing 140 pounds needs [at least] 51 grams of protein per day, and another person weighing 200 pounds needs [at least] 73 grams of protein per day.” However, those who exercise regularly need more. Physically active adults need approximately 1.2-2 grams of protein per kilogram of body weight, regardless of the type of exercise. For a physically active middle-aged man weighing 83 kilograms (approximately 183 pounds), this would be 99.6-166 grams of protein per day. 

Some factors that influence the amount of protein you need daily are age, gender, bodyweight, level of physical activity, and overall health (ie, chronic illnesses, autoimmune disorders, recovering from sickness or surgery, etc). We recommend consulting with your healthcare provider to discuss the exact parameters around protein intake if you have any health concerns. 

Is It Harder to Build Muscle if You Are Vegan? 

It may be more challenging to build muscle while eating a vegan diet, but it is still possible and can be just as effective as an animal-based diet. Before we get into the pros and cons of building muscle on a plant-based diet, let’s look at some basics of muscle building. 

During strength training and weight-lifting, microscopic tears are created in your muscle fibers. Inflammation occurs, leading to an increased blood supply to those muscles, which brings substances and nutrients to the area to repair and grow that muscle tissue. Protein—made up of amino acids—is one of those substances! Nine of these amino acids are essential—meaning your body does not produce them on its own, so you must get them from your diet, but they are crucial for overall health. All animal meat sources are complete proteins, meaning they contain all nine essential amino acids. Not all vegan protein sources are complete, though.

Benefits and Challenges of a Vegan Diet for Muscle Gain

One of the biggest challenges of a vegan diet for muscle gain is that not all plant-based protein sources are complete proteins, and plant protein sources tend to be lower in protein per gram than animal sources. This just means that the protein sources you consume will have to be more versatile and thought-out than an animal-based diet. 

Another challenge is balancing your diet to ensure you do not become deficient in any essential nutrients or vitamins. This balance will come from having a variety of food options on your plate—protein, carbs, and fats.

One way to ensure you’re getting enough essential protein is to use a vegan protein powder like Nourify® PLUS that has all nine essential amino acids, three of which are branched-chain amino acids (these aid in protein synthesis, which your body needs to build muscle). You can also take a high-quality muscle supplement like Muscle Health PLUS, which is specifically designed to aid in lean muscle growth and repair. 

Some benefits to a vegan diet for muscle building are that it can reduce the risk for heart disease and can promote a healthy body weight (since those following a vegan diet typically have a lower body mass index). It also can allow for greater balance in your diet! 

What Does 30g of Vegan Protein Look Like? 

The amount of protein for a vegan diet is going to depend heavily on the source of protein. For example, 1.5 cups of tofu boasts 30g of protein. Tempeh also has approximately 30g of protein per cup. Protein-rich foods like quinoa and lentils are a great way to add dimension and protein to your meals. Another easy way to get 30g of protein is through vegan protein powder. Nourify® PLUS boasts 20+ grams of protein per two scoops! It’s great as a shake, a smoothie, or cooked into recipes like brownies or banana bread. 

How Can a Vegan Get 100g of Protein Per Day? 

Finding protein-rich food sources like tofu, tempeh, quinoa, lentils, nutritional yeast, and a high-quality protein powder is key to getting 100g of protein per day as a vegan. Using a vegan protein calculator can help you determine exactly how much protein you need based on your age, weight, height, and lifestyle. Getting 100g of vegan protein per day is absolutely possible, but it’s important to eat balanced meals. Finding a meal plan to follow (or creating one!) is another great way to ensure you’re getting enough protein and balancing your meals well on a vegan diet. 

Conclusion

Building muscle while eating a vegan diet can feel overwhelming and at times, impossible. But rest assured, it is possible! The most important things are to eat balanced meals, find protein-rich sources like tofu and quinoa (complete proteins!), and use vegan protein powder to complement the other foods you’re eating. Nourify® PLUS is high-quality, pharmaceutical-grade (so it’s tested for harmful substances like heavy metals), and contains no additives, gums, emulsifiers, or sugar alcohols. It is also gluten, dairy, and soy-free, and boasts 10-20+ grams of protein per serving. Each scoop also contains probiotics and digestive enzymes, so it aids in your digestion throughout the day. Ready to take your health to the next level? Grab a bottle of Nourify® PLUS in vanilla or chocolate today!