Can a vegan diet build muscle?

Yes, a vegan diet can build muscle. As shared by James, a bodybuilder from Alabama, he transitioned to a vegan diet and successfully maintained and even improved his fitness levels. Before becoming vegan, James had respectable lifts in powerlifting (squat: 405 lbs, bench: 245 lbs, deadlift: 445 lbs). After adopting a vegan diet, he not only retained his squat strength but significantly increased his bench and deadlift to 275 lbs and 475 lbs, respectively, while losing weight in the process 1 .

Brad Barrett and his co-hosts also discuss that high-protein plant-based sources such as hemp seeds, lentils, edamame, chickpeas, and tofu can sufficiently meet protein requirements for muscle building 2 . Additionally, Jonathan Mendosa notes that overcoming misconceptions about needing meat for protein is crucial, and delicious and satisfying vegan meals can indeed support a healthy, muscle-building diet 3 .