Vegan bodybuilding is absolutely possible with proper planning and protein combining.
Protein Targets
Aim for 1.8-2.2g per kg bodyweight. Higher than omnivores due to digestibility.
Top Vegan Protein Sources
Tempeh, seitan, lentils, tofu, hemp seeds, pea protein.
- Tempeh: 31g per cup
- Seitan: 25g per 3.5oz
- Lentils: 18g per cup
- Pea protein: 24g per scoop
Sample Meal Plan
2800 calories, 180g protein vegan bodybuilding day.
- Breakfast: Tofu scramble + oats (45g)
- Lunch: Tempeh bowl + quinoa (55g)
- Snack: Protein shake + nuts (35g)
- Dinner: Seitan stir-fry + rice (45g)
Conclusion
Vegan bodybuilders can build serious muscle with strategic protein planning.
