Although no one doubts that a well-planned vegetarian diet can be healthy and nutritionally adequate, there are doubts about its suitability for certain sports. Specifically, about the suitability of a vegetarian diet to gain muscle mass. It is, however, a false myth that should be dispelled.
Is it possible to gain muscle mass on a vegetarian diet?
For Marianela Elsa Fernández D’Eboli, a graduate in Human Nutrition and Dietetics and a master’s degree in Physical Activity and Sports Nutrition, the answer is «a resounding yes. You can gain muscle mass as long as you combine correct planning of strength exercises with an adequate vegetarian diet.»
Key nutrients in a vegetarian diet to gain muscle mass
proteins
According to the latest position paper on vegetarian diets from the American Academy of Nutrition and Dietetics, published in February 2025, a contribution of 1.5 grams of proteins vegetables per kilogram of body weight for gain muscle mass. This recommendation is similar to that of the International Society of Sports Nutrition, which suggests consuming between 1.4 and 2 grams of protein per kilogram of body weight per day to maintain or increase muscle mass on an omnivorous diet.
Plant proteins are often considered of lower quality due to their lower digestibility and lower content of essential amino acids, such as methionine and lysine. “However, a well-planned vegetarian diet can satisfy all the needs for essential amino acids,” emphasizes the expert, a member of the Nutrition and Dietetics for Physical and Sports Activity specialization group, GE-NuDAFD, of the Spanish Academy of Nutrition and Dietetics. The key is to vary the foods in our daily menu to achieve a good amino acid group. «Amino acids are distributed differently in foods. For example, legumes are low in methionine, while cereals are low in lysine. By eating a variety of these foods throughout the day, we will get all the necessary amino acids. Our group has produced a fact sheet on » The Impact of plant-based diets on sport«That can help to have a more global vision of this type of diets.»
It is not necessary to combine all foods rich in essential amino acids in one meal.It is enough to distribute them throughout the day in different meals (for example, at breakfast and dinner). «In the case of soy protein, it is also digestible and rich in essential amino acids, comparable to proteins of animal origin. In fact, it has been shown that soy protein can improve sports performance,» he explains.
In vegetarian diets that include eggs and dairy products, the protein content of these foods complements that provided by foods of plant origin.
carbohydrates
Carbohydrates are as important as protein foods to increase muscle mass. This group of macronutrients “are the main source of energy for our body and helps prevent protein degradationmuscular bones. When glycogen levels (carbohydrates stored in the liver and muscle tissue) are low, the body can turn to muscle proteins as a source of energy, compromising muscle mass,” he warns.
On the other hand, consuming carbohydrates stimulates insulin release. “It is an anabolic hormone that promotes the storage of nutrients and promotes protein synthesis,” he adds.
Fats
Like omnivores, athletes on a vegetarian or vegan diet who seek to increase their muscle mass must have an adequate intake of healthy fats. They can obtain them from healthy sources, such as extra virgin olive oil, avocado, nuts and seeds and their oils and derivatives.
Best vegetarian foods to increase muscle mass.
To ensure adequate and sufficient intake of all macro and micronutrients, it is preferable opt for fresh or little processed foods. Not all foods intended for vegetarian diets that are launched on the market are healthy in the strict sense, «even if they indicate that they are a source of protein on the packaging. It is necessary to read the label exhaustively, always starting with the ingredients, because they may contain substances that should be limited in the diet such as added sugars, excess salt and a high amount of superfluous food additives, that is, not associated with the conservation but with the «aesthetics» of the product.»
Among the vegetarian foods that are sources of vegetable protein, the following stand out:
- Legumes, their creams and their flours (eg chickpea flour).
- Oilseeds such as chia or flax.
- Nuts and their creams.
- Pseudocereals such as quinoa.
- Soy products, such as soy drink, textured soy, soy beans, tofu, and tempeh.
- Whole grains, including their derivatives such as seitan.
- Legume drinks such as pea drinks.
Lacto-ovo vegetarians can include eggs and dairy products as part of their protein foods. The advantage of vegetable proteins is that they are found in foods with a low contribution of saturated fats, they do not contain cholesterol and they contain phytochemicals and fiber, which contribute to health.
In the case of carbohydrates, tubers stand out, such as sweet potatoes, a source of many vitamins and phytochemicals, potatoes and cereals such as rice and its flour, corn and its flour, pasta or whole-grain and/or seed bread.
How to put together a vegetarian diet to gain muscle mass
If we want to design a vegetarian protein diet to gain muscle mass, it is best not to go around doing tests and googling here and there, and put ourselves in the hands of a dietitian-nutritionist specialized in vegetarian nutrition for athletes. «In the diet plans to increase muscle mass, multiple variables must be taken into account, such as total caloric expenditure, sex, food tastes, whether or not it includes eggs and/or dairy products, what type of physical exercise is performed and at what level, work hours, rest and other activities that the person performs during the day…».
Example of a vegetarian menu to gain muscle mass
| VEGETARIAN MENU TO GAIN MUSCLE MASS | |
| Breakfast | Porridge with calcium-enriched soy drink, oat flakes, banana and walnuts. (in lacto-ovo-vegetarian diets we can change the soy drink for a dairy product) |
| Post training | Rice and pea protein shake, enriched with branched chain amino acids. |
| meal | Rice with lentils, vegetables and fresh raw fruit |
| Snack | Soy dessert without added sugar, toast with peanut or almond cream + fruit (in lacto-ovo-vegetarian diets we can change the soy dessert for a dairy one) |
| dinner | Tofu with potatoes, sweet potato and vegetables + Fruit (in ovo-lactovegetarian diets, we can add a tortilla or cheese and reduce the serving of seitan |
Common mistakes when following a vegetarian diet to gain muscle
Among the most common errors, Fernández D’Eboli points out the following:
- Skip intakes.
- Excessive or poorly planned fasts.
- Consuming an insufficient amount of calories (a high-calorie diet is needed).
- Do not consume the necessary carbohydrates for fear of increasing body fat.
- Do not include protein foods in all intakes..
Avoiding these errors helps improve results and maintain a healthy vegetarian diet to increase muscle mass.
Frequently asked questions about vegetarian diet and bodybuilding
Do I need supplements if I am vegetarian?
People who follow a vegetarian diet, which does not include eggs or dairy products, do not need to supplement with protein if they follow a diet that provides all the necessary nutrients. However, all types of vegetarian diets must be supplemented with B vitamins.12. Likewise, we must pay attention to the intake of iron (like all female athletes of childbearing age, regardless of the type of diet they follow), and must have an annual analysis and, if necessary, consider fortifying the diet with different products on the market that provide extra iron. To do this, they must have the advice of a dietician-nutritionist specialized in sports.
In the case of vegan diets in which protein supplements are chosen, they must check the labeling to ensure that they do not contain proteins of animal origin, such as serumwhich is a dairy protein. «Normally they are made from soy protein, or peas and rice enriched in essential amino acids, which are good options for supplementation,» says Fernández D’Eboli..
Can I gain body volume without gaining fat?
No food, by itself, causes an increase in body fat. “This depends on the entire diet and whether it is consumed excessively,” responds the expert.
How much muscle can I gain as a vegetarian?
The increase in muscle mass following a vegetarian diet is conditioned by various factors, such as the type of exercise performed, diet, genetics, rest and stress management, among others. «A vegetarian athlete who properly follows the nutritional guidelines can achieve an increase in muscle mass similar to that of an omnivorous athlete, as long as he follows the dietary guidelines, which we have mentioned previously,» points out Fernández d’Eboli.
Now, diet is just one variable. To further refine the results, it is advisable to entrust the training to a qualified physical trainer who will configure a training plan appropriate to the physical form and objectives of each person. Without forgetting, rest hours and stress management, a factor that is often forgotten and that can end up affecting long-term health.
The ALDI Council
The sports dietician-nutritionist is the professional who will best guide you to adapt your diet to your sports goals. If you have doubts about your vegan diet, don’t look for solutions on Google. Go to a real professional
Marianela Fernández D’Eboli. Dietitian-nutritionist. member of the Spanish Academy of Nutrition and Dietetics and Member of the Academy Member of the NuDAFD Sports Specialization Group. Graduated in Human Nutrition and Dietetics (2015), Official Master in Nutrition in Physical Activity and Sports (2016) and ISAK level II (2022). He has 15 years of experience working with athletes in various modalities, both amateur and elite. He currently runs his own Nutrition Consultation in Gandía: Nutrigandia. He has collaborated in the creation and implementation of a nutritional education program in schools, both for teachers and students, for the Gandía City Council. (from 2017 to present). He has participated in training in schools, cultural centers, universities, institutes, town halls, FP (from 2008 to the present). INSTAGRAM and FACEBOOK: @Nutrigandia
