How to Increase Strength on a Vegan Diet?

Increasing muscle mass and strength in the gym takes dedication to hard work and careful attention to your diet. To get stronger, you need to eat enough protein to promote muscle growth. While this can be a bit more challenging for Vegan bodybuilders, it is not impossible. Taking the time to outline a diet plan that will work for you along with muscle building exercises is the key. Here are a few things you need to keep in mind, so you can accomplish your fitness goals.


Supplements are designed to enhance your diet and can help you reach your fitness goals. While taking too many supplements is never a good idea, there are a few that can benefit you in your quest for strength. Below are a few supplements Vegans can use to increase strength and build muscle:


Weightlifters and bodybuilders have been using this supplement for many years. It has been proven to boost energy and increase strength. While it is possible to get creatine through diet, it is more difficult for Vegans because it is found primarily in meat. However, there are a variety of Vegan creatine supplements at your local health food store that will work for you.

Vitamins And Minerals

Getting enough vitamins and minerals can be challenging for anyone, but is especially difficult for Vegans. The average Vegan is typically low in iron, B-12, calcium, zinc and vitamin D. Taking supplements for these nutrients will ensure you are getting what you need to build muscle and strength.


Protein is the basis upon which muscle and strength are built, so you must make the effort to get enough in your diet. The rule of thumb for the amount of protein needed is one gram of protein per pound of body weight. While meat contains a great deal of protein, there are plenty of foods you can eat as a Vegan to make gains. Here are some high protein Vegan friendly foods that fill the bill:

  • Sprouted Grains
  • Beans
  • Nuts
  • Seeds
  • Tofu
  • Soyabeans (Curry or Sprouted)
  • Vegan Protein Powder

As a Vegan, there are some nutritional pitfalls you must avoid to increase your strength. Many Vegans make the mistake of eating far too many carbohydrates in the form of bread, crackers and low quality carbs. Bright green vegetables, beans and sprouted grains are the best way to get enough carbohydrates without eating foods low in nutritional value. Another common error is cutting out fat. Vegans on low fat diets typically have difficulty increasing strength and adding muscle. Avocado, coconut oil and olive oil are great sources of healthy fat that have a place in every bodybuilder’s diet, especially Vegans.

It is possible to stick to your Vegan lifestyle and make strides in the gym. By taking the time to develop a well-rounded nutrition plan, you will be on your way to achieving your goals. It will be worth the extra effort when you feel strong, fit and love what you see in the mirror.

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