Building Muscle On A Plant Based Diet

Updated: Sep 2

The idea that you can't get enough protein from plants has no basis in science.


While most people only need to consume on average 0.8g of protein per a kilogram of body weight per a day to maintain good health, research suggests that most athletes require between 1.2g - 2.0g of protein per a kilogram of body weight, with endurance athletes on the lower end and body builders or strength athletes on the upper end. If your goal is to increase muscle mass & strength quickly like professionals aim to do, research shows that as much as 2.2g of protein per a kilogram of body weight can be effective.


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It's important to know that people with this high protein intake usually rely on protein powders or supplements to reach their target.


It's not all about protein

Getting enough calories & protein is crucial to gaining muscle & strength but, carbohydrates also play a key role in achieving these goals. Carbs provide the fuel required to complete an intense workout and also supplying valuable fuel for the brain to help us stay sharp & focused.


Further advantages of plants

Plants are loaded with many other important nutrients including fiber, healthy fats, vitamins, minerals, antioxidants & phytochemicals. More advantages include increased energy, increased blood flow & reduced inflammation.


It's important to remember that everyone's bodies & goals are different so personal experimentation is the easiest way to determine whats best for you.