It’s a common misconception that you can’t be strong, get fit, and build muscle on a vegan diet. This belief prevents many people from fully embracing the lifestyle, especially those who want to improve their bodies and work out regularly.
Fortunately, many of these common beliefs are false, and we’re here to bust these myths and give you more confidence than ever in the vegan diet.
Many professional athletes thrive on a vegan diet, such as NFL player Cam Newton and bodybuilder Nimai Delgado.
The Journal of International Society of Sports Nutrition has also published studies that illustrate how a vegan diet can meet athletes' energy and nutrition needs.
Key Takeaways
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Debunking 4 Common Vegan Fitness Myths
Plenty of myths surround the vegan diet and lifestyle, with many pertaining to fitness in particular. Some of the most common ones include:
1. You Can’t Get Enough Protein on a Vegan Diet
Many believe meat and animal products are the only way to get adequate protein. Meat is indeed high in protein, but so are plenty of plant-based sources.
Things like beans, quinoa, nuts, lentils, tofu, and more are high in good-quality protein. A balanced diet will include several of these protein sources each day, and you’ll get enough.
Those who want to build muscle may focus more on protein than others, and there are ways to do that as a vegan.
For example, we can debunk this myth by these simple methods:
Not only is it easy to get enough protein, but many are a complete protein, meaning you’re getting all nine essential amino acids in a serving.
2. Vegans Lack Energy For Intense Workouts
Like the misconception about protein, many believe a vegan diet doesn’t offer enough energy to sustain long, intense workouts.
If you can’t push yourself, you won’t progress very fast. However, the truth is that carbohydrates are the body’s primary energy source, not meat or protein, and a balanced vegan diet is rich in carbs.
Whole grains, fruits, and veggies all have good carb content. You can tailor your diet to help you achieve your goals.
TIP: My favorite go-to pre-work out meal
3. Vegan Diets Don’t Provide Enough Nutrients For Recovery
When building muscle and getting stronger, recovery is just as important as the work itself.
During recovery, your muscles repair themselves, and your body recoups. Without proper recovery, your next workout can be rendered ineffective at best and dangerous at worst.
While your body does need protein to help recover, a balanced diet of fresh, whole foods also provides a host of important vitamins and minerals.
Recovery is aided by the abundant anti-inflammatory compounds found in plants.
For example, turmeric’s active compound is curcumin, which helps reduce muscle damage. Omega-3 fatty acids, found in chia seeds and walnuts, support joint health and recovery.
Good post-workout snacks also include bananas and coconut water, which provide potassium and electrolytes. Spinach and lentil soup is another option to combat iron depletion, especially for endurance athletes.
According to the Journal of the Academy of Nutrition and Dietetics, plant-based diets are associated with lower markers of inflammation, thus providing greater and faster recovery.
4. You Can’t Build Muscle Without Animal Products
Many people take the protein argument a step further and insist that even though you can get protein on a vegan diet, it’s not as good. This is also false. You'll get what you need as long as you maintain a balanced diet with varied protein sources. Soy and pea protein, for example, have high effectiveness and bioavailability.
Chia seeds, spirulina, hemp seeds, nutritional yeast, tofu, and quinoa are all examples of complete proteins. This means they contain all nine essential amino acids.
A 2019 Sports Medicine study found no difference in muscle growth between plant and animal sources when the total intake was matched.
Practical Tips for Thriving on a Vegan Fitness Journey
Whether vegan or not, setting and achieving fitness goals requires planning, discipline, and good choices. Here are some easy tips to consider when embarking on your vegan fitness journey:
FINAL THOUGHTS
Getting fit and chasing your goals requires commitment and dedication, no matter your diet or lifestyle. However, reaching whatever heights you desire on a vegan diet is more than possible.
The myths surrounding protein, energy, muscle growth, and more on a vegan diet are misconceptions.
You can get incredibly fit on a vegan diet with the right balance of whole foods, varied protein sources, adequate calorie intake, and healthy recovery. Not only will you get fit and strong, but you’ll feel amazing every step of the way.
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