How to Build Muscle with Plant-Based Protein Powder

Last Updated: February 3, 2025

Your body is heavily dependent on protein to perform critical processes that contribute to your survival and optimal health. Protein plays a key role in cellular function, as well as proper immune responses, hormone production, growth and development, and more.  

Protein is a primary component of muscle tissue, accounting for 80% of muscle mass. It is essential for building and maintaining muscle, which is why you need to consume protein-rich diet. Your requirements for protein are even higher if you want to build and preserve muscle mass.  

Many people assume that vegan protein powders are not enough to supply muscles with protein and that it’s difficult for vegans to build muscle mass. This is farther from the truth, as you can absolutely gain more muscle strength and mass with plant-based foods and products such as vegan protein powders. 

In this article, we’ll talk about what you need to know about eating vegan protein, especially in the form of vegan protein powders, for muscle gain. We’ll also discuss why protein is crucial for building muscles, as well as some tips and strategies on how to boost your protein intake for muscle building. 

Key Takeaways

  • Vegan protein powders are an excellent choice in supplying muscles with protein to build muscle mass.
  • The body uses protein for muscle protein synthesis and muscle hypertrophy, which is the way it creates and repairs new muscles.
  • Plant proteins are just as effective as animal-based proteins in helping individuals meet their dietary protein requirements.
  • Paying attention to pre and post-work nutrition is essential for optimal muscle gains, better performance, and recovery. 
  • Tracking your muscle gains and strength training progress is as important as nutrition.

How Does the Body Build Muscle?

Before we dive into how the body builds muscle, let's first take a look at the entire concept of muscle building and the bodily processes that goes on in the background.

  • Muscle protein production or protein synthesis is an important process that occurs during muscle building. For this to happen, the body needs a steady supply of amino acids, the building blocks of protein, which essentially comes from your diet. The body is continuously recycling and renewing amino acids in your muscles.

Testosterone and growth hormones are involved in muscle growth by encouraging protein synthesis. They also stimulate satellite cell activation; satellite cells are specialized cells that get to work on repairing damaged muscle fibers.

The body loses muscle mass if the body disposes of more protein than it deposits during protein synthesis. Muscle size will not increase if protein deposition, the process which build up in tissues, and protein degradation (when proteins are naturally destroyed or break down in cells) are even.

The key to growing muscles is to boost the protein deposition rate while ensuring that the muscle protein breakdown rate is lower.

  • Now, the body builds muscle through a process called muscle hypertrophy. During resistance training, microscopic tears are created in muscle fibers. Muscle hypertrophy occurs when the body is then activated to repair these microscopic tears or injuries.

New muscle fibers and proteins are added to the damaged muscle tissue, which leads to an increase in muscle strength and size. This is the primary goal of resistance exercise training, which explains the importance of incorporating resistance exercises to your gym regimen.

The right amount of resistance training activates your body's hormonal response to build muscles. Experts say that performing moderate to heavy resistance training, combined with a high protein diet, is a proven method to increasing muscle size and mass.

An important thing to note, however, is that consuming more protein is not always better. You can't teach your body how to use protein. Moreover, eating more protein doesn't necessarily translate to increased muscles. Your body will not build muscle without appropriate resistance or strength-building exercises.

Common Misconceptions about Plant Protein vs Animal Protein

More often than not, building muscle is associated with eating copious amounts of animal foods such as chicken, eggs and whey protein. However, because of the emergence of plant-based diets, more people are choosing vegan protein sources to meet their goals of building muscle. 

Contrary to popular belief, plant-based proteins are not inferior to protein from animal products, and there are many studies and real-life examples supporting this fact. You can definitely building muscle on a vegan diet with proper nutritional planning.

While it is true that more animal based foods are complete protein sources, meaning, they have all the amino acids needed for muscle building, plant-based protein sources such as soy and pea protein are complete proteins too. There are many more complete plant based protein sources, which we've talked about in a previous article.

Animal protein is also said to be more bioavailable than plant based protein sources, which means they are easily broken down by the body and absorbed. However, the difference is small and relative, and should not be a major concern. Certain forms of plant proteins, such as those in isolated vegan protein powder or plant based protein blends, are comparable to animal protein in terms of digestibility and absorption rates. 

How to Get Enough Protein While Vegan

The recommended dietary allowance (RDA) for protein vary depending on your age and life stage. How much protein you need also depends on your body weight; for adults, the RDA is 0.8 grams per kilogram of body weight. This means that an adult who is 130 pounds needs 47 grams of protein per day. The heavier the weight, the higher the protein requirement is. 

Research also suggests that elderly people and those suffering from severe medical conditions may require more protein, on average. Athletes, bodybuilders and runners can also benefit from increasing their protein intake ranging from 1.2 to 2 grams per kilogram of body weight. 

A common question people ask is how they can meet their protein needs as a vegan? The good news is that getting enough protein as a vegan is completely possible by observing a varied diet containing the right plant-based protein sources.

You shouldn't be worried about meeting your protein requirements as there is an extremely wide variety of natural and vegan protein rich foods to incorporate into your diet. Among the best vegan protein sources are whole grains, legumes, nuts & seeds, leafy greens and fortified plant foods.

If you feel that consuming plant foods is not enough, you can always consider protein supplementation. Taking vegan protein powders is an excellent way to supplement your protein intake and ensure that you are not deficient in the nutrient.

Vegan protein powders also offer numerous health benefits and are a well-known secret to building muscles.

Why Vegan Protein Powder Is Effective for Building Muscle Mass and Strength

As we've mentioned earlier, protein supplementation can only become effective if you incorporate resistance training. Older adults can benefit from slightly increasing their protein intake, regardless of their exercise regimen.

For individuals looking to improve muscle growth with exercise, consuming 20 to 40 grams of protein at a time is beneficial. However, consuming large quantities has no value; it can add more calories than needed, and diminish protein's capacity for muscle-building.

Vegan protein powder typically contains less protein, but they shouldn't be ignored as an option. For instance, rice and pea protein have proven to be successful in stimulating muscle growth just like whey, a milk-based protein.

Vegan protein powders are made by extracting protein from plant-based sources such as peas, rice and soy. During processing, carbohydrates, fats, and fiber are removed, while nutrients and sweeteners are added.

If increasing protein intake the conventional way is not an option, taking supplementing with vegan protein powders can be both effective and convenient. Let's take a look at the reasons why vegan protein powders are helpful for muscle building: 

High in Essential Amino Acids

Diffusers

A common myth about vegan proteins is that they are incomplete, or do not contain all the amino acids that are required for muscle protein synthesis.

However, this is simply not true.

While not all plant based protein sources contain all essential amino acids, there are several that do, including soy, quinoa and hemp protein.

Many vegan protein powder brands combine different plant-based proteins in their formulation, creating a complete amino acid profile.

In case vegan protein blends are not available to you, you can combine different plant-based proteins like rice and pea protein to ensure that you are getting all nine essential amino acids your body need to build muscle. 

Good Digestibility and Bioavailability

Plant proteins, generally, are easy to digest and have good bioavailability. However, these properties can vary depending on the type of protein, the way it's processed, and the compounds in it.

Differences in protein structures, as well as the presence of anti-nutrient compounds such as phytates, have an influence on the nutritive value of some foods. They can, in fact, prevent nutrient absorption and reduce the amount of protein the body's digestive system absorbs from food.

Certain vegan protein protein powders such as soy and pea protein have a high bioavailability and digestibility rate between 89 to 97%, which is close to that of animal-based proteins. This means that your body can easily digest and use them effectively.

Vegan protein powder isolates and blends usually have an improved digestibility because they receive heat treatment, which in turn inactivates 80% of anti-nutrient compounds and make the protein as bioavailable as casein (milk protein). 

High in Nutrients and Antioxidants

Vegan protein powders come with a myriad of added health benefits. For example, pea protein contains choline, a key mineral for brain health, and calcium, which promotes bone strength and reduces our risk of osteoporosis as we age.

Hemp seed protein, meanwhile, contains omega-3 fatty acids, which help with muscle inflammation and promote recovery during work-outs.

Omega-3 fatty acids are also heart-healthy and reduces one's risk of cardiovascular disease.

Plant proteins, in general, are rich in a variety of vitamins and minerals including vitamin C and iron, as well as fiber, which helps with blood sugar stability and keeps you feeling fuller longer.

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Many of the health benefits of plant proteins support your muscle-building goals and overall wellness.

Lower in Saturated Fat and Cholesterol

Vegan protein powders do not contain saturated fats and cholesterol, since they are plant derived. This is especially beneficial for heart health and those who practice an active lifestyle.

If you want to experience the full benefits of plant protein, consider replacing animal proteins completely in your diet. Studies have shown that replacing animal-based protein with plant protein is associated with a lower LDL (lower density lipoprotein) cholesterol or the bad cholesterol.

Supplementing with vegan protein powders is one way to replace animal-based protein in your diet if you are not vegan. 

Best Practices for Pre and Post-Workout Nutrition

Good nutrition is important for physical performance and results, whether you're a casual gym goer, bodybuilder or a professional athlete.

Ensuring that you are following the right nutrition plan will help you maximize each training session and enable you to reach your fitness goals.

Although workout nutrition can change depending on your workout and goals, the principles behind it is the same.

Timing your food intake and being mindful of certain macronutrients can improve your performance, enhance muscle protein synthesis, hasten recovery, and boost your mood.

In case you don't know what to eat before and after a workout like most people, we've created the succeeding simple guide for you to follow. 

Pre-Workout

The best time to take your pre-workout meal is one to three ours before exercising. This will allow you to fully digest your food before beginning your workout, and provide you enough calories for energy.

Consume a big meal within two to three hours pre-workout followed by a smaller snack.

Your food should contain both protein and carbs. Carbs serve as fuel, while protein works to re-build and repair muscles.

The amount and type of food to eat depends in your workout goals.

Your nutritional needs are different depending on the degree of physician endurance required for a chosen activity.

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If your goal is to gain muscle mass, consume a bigger portion of carbs and proteins. But if your goal is to lose weight, your pre-workout meal should contain less carbs and more protein in a smaller portion.

As for carbohydrates, the basics is to consume 20 to 30% of your total daily carb intake during your pre-workout meal. You can get your carbs from whole grains, sweet potatoes, rice, beans, bananas and starchy vegetables.

When it comes to protein, include 20 to 40 grams of protein in your meal before your training session for optimal muscle protein synthesis.

On a vegan diet, it is important to ensure that your protein contains adequate levels of leucine, a type of amino acid that stimulates muscle growth. Soy-based foods are rich in leucine.

Hydration is equally important in pre-workout nutrition. You should drink at least two cups of water two to three hours before working out. Drink another cup 30 minutes before your workout.

Some good pre-workout snacks include:

  • Greek yoghurt
  • Banana
  • A piece of toast and boiled egg
  • Apple with peanut butter
  • Nuts, seeds and raisins
  • Pasta with a tomato sauce base 

Post-Workout

Following a rigorous workout, you need to refuel your body by refilling your depleted glycogen stores.

The focus of post-workout nutrition is to replenish your energy storage and to have enough protein to prevent muscle protein breakdown and encourage muscle synthesis.

Whatever your goals are, post-workout meals are a must. You should ideally consume your post-workout meal within 30 to 60 minutes after training.

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Make sure to consume a balanced meal that contains high-quality protein, healthy fats and some carbs. If you prefer to consume a workout meal in liquid form, go for a vegan protein powder shake.

In terms of quantity, the same goes for protein and carbs. You should include 20 to 30% of your daily carb intake in your post-workout meal. Then for protein, consume 20 to 40 grams of protein after your workout.

Another thing to consider is to include dietary fat in your meals. This helps optimize the body's absorption of protein and carbs. Aim for 10 to 20% of your total dietary intake, which translates to 5 to 12 grams of fat per meal.

Again, hydration is a necessity before after a workout. Drink one to two cups of water following a workout.

For post-workout snacks and meal ideas, try these: 

  • Spinach and egg omelette
  • Chocolate milk
  • Hummus and pita bread
  • Oatmeal with vegan protein powder, banana, and almonds
  • Yoghurt and berries
  • Hard boiled eggs on toast
  • Banana with peanut butter on whole-grain toast
  • Avocado and olive oil
  • Green tea 
  • Walnuts
  • Leafy greens
  • Vegan protein powder shake

Tracking Your Progress and Muscle Gains

Building muscles and seeing progress is an exciting and rewarding aspect of your fitness journey. You've dedicated the hours and consistency to your fitness regimen, so the next step is to effectively monitor your progress.

Tracking your gains is important in evaluating the effectiveness of your workout and nutrition routine, as well as to ensure the best results. Here are some things to keep in mind:

Plan your resistance training routine. 

Periodization is an essential part of strength training which involves planning or tracking your routine over a certain time frame while switching goals and techniques.

This involves incorporating de-load periods after resistance training phases wherein you reduce the intensity or volume of exercises. De-loading prevents overtraining, improves performance and promotes recovery.

Varying up your routine through periodization allows your muscles to fully repair in between muscle hypertrophy and endurance phases. 

Keep a training log. 

Record the resistance training exercises you've performed, weight lifted, number of reps and sets. Also track how many sessions of certain exercises you've performed, your range of motions, as well as your rest periods.

Moreover, keep a journal of the circumstances that had an impact on your results, such as sleep, diet, stress or motivation. By doing so, you will be able to observe how much or how little your muscle has grown. 

Take body measurements.

Getting your body measurements prior to training provides you a baseline metric to determine whether your resistance training program is working. Changes in weight, muscle size and body fat percentage will allow you to measure your results. You can also take a picture of yourself to regularly to see changes in your body.

Perform a body composition analysis.

Body composition analysis is an advanced of method of measuring muscle gains. Essentially, it measures your body fat percentage, muscle mass and strength, bone mass and hydration levels.

There are several types of devices including smart body weighing scales, skinfold calipers, and apps that allow you to assess body fat percentage. Body fat percentage is determined based on muscle gains relative to fat loss.

Another common way to perform body composition analysis is through a DEXA scan, which uses X-ray to measure bone density. 

Be consistent.

Track your progress regularly, ideally every two to four weeks. Consistently monitoring your progress enables you to review your approach since starting your muscle-building regimen. 

FINAL THOUGHTS

Protein is an essential component of muscle tissue, which aids in building and preserving muscle mass. Many people assume that you cannot get enough high-quality protein from vegan proteins, but this is simply not true. 

Supplementing your protein intake with vegan protein powders is an effective way to meet your requirements. Ensuring that you are getting enough protein by consuming vegan protein powders, as well as a combination of plant-based proteins can effectively support your regimen for muscle building. 

Apart from taking vegan protein powders, it is important to focus on your pre and post-workout nutrition for optimal performance and results. You need to consume a varied diet, with a healthy balance of carbs, proteins, and fats to replenish your energy stores and to prevent muscle breakdown. Make sure to log and track your progress consistently to ensure your approach to muscle-building is working. 

Frequently Asked Questions

Why do you need protein to build muscle? 

Protein are the building blocks of muscles; they are a key component of muscle tissue, making up 80% of our body's muscle mass. It plays a role not just in building but also repairing muscles. In order to maintain healthy muscles and promote muscle growth, you should consume a protein-rich diet. Research has shown that upping your daily protein intake more than the recommended daily value can help you build muscles and preserve it as you lose weight. 

Can you build muscle being vegan?

There is no reason why you can't. There are plenty of famous athletes, Olympians, and body builders who practice veganism who are proof that you can get ripped while being on a vegan diet.

A lot of misconceptions exist as to whether or not you can build muscle as a vegan, while avoiding animal based protein sources. Many people still believe that it is not possible to build muscle while being vegan and this is simply not the case. Studies have found that plant-based protein is just as effective as protein from animal meat for muscle building. 

With careful planning and with the right combination of whole foods, exercise and supplementation, it is completely possible to build muscles on a plant-based diet. 

How do vegan bodybuilders get big?

Vegan bodybuilders gain muscle by following a plant-based dietary pattern that is high in protein and calories. Vegans looking to increase muscle mass should eat high-quality protein and healthy fats at every meal, as well as consuming a variety of plant based foods, such as whole grains, fruits, vegetables, and nuts and seeds. Moreover, in order to build muscle, you need to gain more body weight by putting your body in a caloric surplus. 

What is the best vegan protein for building muscle?

As we've mentioned, you need to be on a high protein diet if you're aiming to build muscle. The best vegan protein from plant sources are pea protein, soy protein, hemp seed protein and brown rice protein. This is because these types of protein are complete protein sources  that contain adequate amounts of essential amino acids and a diverse number of nutrients, which you need to stay healthy and gain muscles.

Is taking vegan protein powder good for you?

Consuming vegan protein powder is an excellent way to meet your dietary protein intake requirements as a vegan or vegetarian. Vegan protein powders are rich in protein, which can aid with muscle growth and repair. Besides, vegan protein powders are dairy-free and free from gluten and allergens so they are perfect for people with food sensitivities. They are also easily digestible so you don’t have to worry about bloating or indigestion. 

Is plant protein better than whey for muscle gain?

Whey protein and plant-based protein are both effective for muscle growth, so one of them is no better than the other. Whey protein is a complete protein that is rich in branched-chain amino acids (BCAAs), which are essential amino acids that the body needs for energy, recovery and muscle building. However, certain plant based protein sources, such as quinoa and soy, are also complete proteins that are rich in essential amino acids. 

Consuming whey protein is advantageous if you want a type of protein that is easily absorbable by the body, and have a high protein content of about 20 to 30 grams per serving. However, whey protein may not be that great for people with lactose intolerance and sensitivities. This is where plant-based proteins shine as most plant-based proteins are perfect for people with dietary restrictions.  

About the author, Cass

Hi! My name is Cassandra, but feel free to call me Cass. I consider myself lucky because I got to marry my best friend, melt into motherhood, adore kitties, and journal every day all the while living a plant-based lifestyle.

I am here to talk about all my favorite niches that I eat, live, and breathe, passionately about between Reiki, Chakras, Meditation, Breathwork, Kundalini Yoga, Aromatherapy, and anything else in between through the lens of being a plant-based groovy bio-hacking energy worker finding the best and most effective ways to keep it natural.

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