Can You Build Muscle on a Vegan Diet? Yes, but You Need to Get This Right

From mensjournal.com

By Philip Uwaoma

Vegan and vegetarian diets can build muscle as effectively as omnivorous ones when protein, calories, and progressive training are adequate—here’s what the research shows and how to make it work 

Can you actually build muscle on a vegan or vegetarian diet? Absolutely. The real question is whether the diet supplies enough protein, calories, and essential amino acids to support resistance training.

The evidence is increasingly difficult to argue with. In a 12-week controlled trial, vegan and omnivorous participants completed supervised resistance training while consuming 1.6 grams of protein per kilogram of body weight daily, with soy protein used for the vegan group.

The researchers found comparable improvements in muscle and strength. Another study found that vegan and omnivorous high-protein diets produced comparable rates of muscle-protein synthesis during prolonged resistance training.

A meta-analysis covering 16 studies likewise found that protein source did not significantly affect gains in lean mass or muscle strength when overall protein intake was adequate.

Yes, You Can Build Serious Muscle Without Meat—Here's What Research Shows

wildpixel / Getty Images

The Protein Math

The trick is not simply eating “healthy” plant foods. You need enough protein. The International Society of Sports Nutrition recommends roughly 1.4 to 2.0 g/kg/day for most exercising people, while a major meta-analysis found that gains from additional protein tend to level off around 1.6 g/kg/day during resistance training.

For an 80-kg lifter, that means roughly 128 grams per day at 1.6 g/kg.

Vegan and vegetarian lifters can get there through tofu, tempeh, seitan, lentils, beans, peas, soy milk, edamame, quinoa and high-protein dairy or eggs for vegetarians. Plant proteins can sometimes be less digestible or lower in particular essential amino acids, so it helps to eat larger portions and combining varied sources.

Research specifically notes that combining plant foods, increasing portions, and processing foods through cooking or fermentation can improve their ability to stimulate muscle-protein synthesis.

How to Actually Make It Work

imageBROKER/Markus Mainka / Getty Images

Start with progressive resistance training. Your muscles need a reason to grow, meaning exercises must become more challenging through additional weight, repetitions, sets or improved performance.

Then distribute protein across the day instead of attempting to consume the entire target at dinner. A practical approach is three or four substantial protein-containing meals, with roughly 25 to 40 grams per meal, adjusted for body size and total daily needs.

Calories are just as important. Someone attempting to gain muscle while chronically under-eating is fighting an uphill battle. A modest calorie surplus can make gaining mass easier, while carbohydrates provide useful training fuel.

And supplementation is optional, not mandatory. A soy, pea or blended plant-protein powder can simply make hitting the daily target more convenient. So, yes, a vegan or vegetarian can build serious muscle.

The winning formula is not meat versus plants. It is sufficient protein, adequate calories, progressive training, and consistency. Recent research even found comparable muscle-protein-synthesis responses between well-balanced vegan and omnivorous diets when protein intake was properly matched.

https://www.mensjournal.com/fitness/can-you-build-muscle-on-a-vegan-diet-yes-but-you-need-to-get-this-right

An expert’s take on the great fibre versus protein debate

From the-independent.com

By Sara Keenan

How much of each should you be taking in ?

As current trends surrounding both protein and fibre intake continue to take off, understanding which nutrient takes precedence can be difficult.

Should we concentrate on eating sufficient protein each day to hit our targets, or ought fibre to be the priority for gut health and wellbeing?

To answer these key questions, we spoke with two dietitians who shared their expert advice and explained how protein and fibre can complement each other.

Both are important, but for different reasons (Alamy/PA)

“Both are important,” explains Dr Linia Patel, a women’s health dietitian, performance nutritionist and author. “It comes back to this idea that nutrition is never about nutrients in isolation. We see from evidence when we look at whether it’s longevity data or just weight management data – it’s about dietary pattern and it’s about the balance.”

What is protein?

“When I think about protein, I’m going to talk about the biochemistry first,” Patel says. “Protein is a bit like Lego. You basically have these Lego pieces which are amino acids that are put together to form a beautiful design. Within those amino acids, some are non-essential and some are essential.

“This brings me back to the idea that protein is important because there’s essential amino acids that we can’t make from our body and we must get from our diet – protein is one of these multitasking nutrients.”

She explains how it’s involved in everything from protecting muscle mass – including during weight management – to providing building blocks for immune cells and neurotransmitters, which carry messages between nerve cells.

How much protein should be consumed in a day?

Laura Tilt, registered dietitian and health writer, explains that in the UK the recommended amount of protein intake is around 0.75g per kilogram of body weight per day.

“Most people are eating over that amount – around 1.5 grams per kilo of body weight – but it will differ from person to person.” With varying information and figures about protein consumption often found online, Patel says it is understandable that people may feel confused.

“There are various conversations happening in the media that can get confusing and the amount is not black and white,” she says.

Woman eating delicious salad with brown rice at wooden table, closeup

Patel also adds that it’s not just about eating one big portion of protein, but amount spreading the intake throughout the day. “It’s about finding that sweet spot – and that sweet spot exists even for protein intake.

“It’s not about overdoing it – you want to find the balance so that you are still able to bring in other key nutrients,” she says.

What is fibre?

Patel explains: “Fibre is a type of carbohydrate.”

“It sits in the overall macronutrient of carbohydrate and it’s found in plant-based foods. It’s basically a nutrient that us as humans cannot fully digest.

“When we eat fibre, we don’t really just eat fibre for ourselves – we eat it for our gut microbiome and in our gut microbiome is bacteria, viruses and fungi. Particularly the bacteria in our microbiome love fibres – it’s like giving them their favourite thing.”

She compares the body to a hotel containing numerous guests.

“It’s this relationship between us and our guests. If we give them the food they really like, they will use to fibre to digest it, produce what we call short-chain fatty acids. These then do a whole host of things for our hotel such as keep it clean, reduce inflammation and help our mood.

“Fibre is really powerful because it indirectly helps us be healthier in the long run.”

Tilt adds: “It helps to feed the gut bacteria in our large intestine. It plays a role in satiety so it helps us feel full after eating and it’s a short term day to day thing to help prevent constipation because it helps bulk out and soften our stools.

“Longer term it can help to reduce our risk of type two diabetes, heart disease and bowel cancer.”

How much fibre do we need?

“The recommendations for fibre intake is 30g a day,” Patel says. “Again splitting that fibre up is recommended, otherwise it will impact your digestive health.”

She also explains that the figures from the National Diet and Nutrition Survey indicate that the average UK intake is well below 30g, with the overwhelming majority of adults failing to meet the recommendation.

Healthy meal with bulgur vegetables and grilled chicken. Balanced nutrition background supporting healthy eating diet and wellness lifestyle.

“There’s a massive gap we need to fill; however you also need to remember that with fibre, it’s slow and steady. It’s not about sprinting.

“If you’ve not been eating a lot of fibre, you need to make sure that you’re increasing it slowly so that your digestive system and gut bacteria can adjust.”

“Make sure you’re hydrated too.”

What foods contain fibre?

Patel lists out some foods that contain fibre.

“It is primarily in pulses and legumes, whole grains, nuts, seeds and fruit and vegetables,” she says.

“The big dent is in your whole grains and your lentils and pulses. If you want to bridge the gap and get foods with both protein and fibres then the big thing is beans and legumes. They’re inexpensive, they contain per 100 grams about eight or nine grams of protein and about seven to eight grams of fibre.

“Blending some white beans into a pasta sauce or adding some lentils into a curry or bolognese – those small changes actually help bridge the gap between protein and fibre.”

https://www.the-independent.com/life-style/food-and-drink/fibre-protein-whats-more-important-b3049340.html

Vegan for a month makes you younger

From texarkanagazette.com

Q: I'm thinking of trying a vegan diet for a few weeks. Will I be able to tell in that timeframe if it's making me healthier or feel better? -- Karla P., Knoxville, Tennessee

A: Yes, you will feel positive benefits -- and it will make your ActualAge younger -- pretty quickly. But you need to make sure you're getting important nutrients. A vegan diet is often short on creatine (an amino acid), vitamins B12 and D3, carnosine (an antioxidant), the omega-3 DHA, and one form of iron. So your No. 1 job is to make sure you're getting these important muscle, brain, and immune-system-boosting nutrients. Soy and oat milk can supply D3 and B12, as can fortified cereals and supplements. DHA fatty acid can come from algal oil supplements and whole grains, leafy greens and nuts supply a range of essential fatty acids. And non-heme iron is in good supply in legumes and beans, nuts and seeds. Ask your doctor about taking a multivitamin/mineral (smart move) and a creatine and carnosine supplement.

Once you've adopted your healthy vegan diet -- without highly processed or sugar-added foods and with a good supply of protein and fibre from legumes, whole grains and nuts -- you'll discover that it conveys many benefits pretty quickly.

A study published in MedComm compared the effect of a month-long vegan diet versus a meat-rich diet. It showed that folks on the vegan diet quickly saw epigenetic changes that lowered body-wide inflammation and made their ActualAge younger! This may explain why multiple studies show a vegan diet minimizes the risk of elevated LDL cholesterol, high blood pressure, coronary artery disease and Type 2 diabetes.

You may also lose some weight. A study in JAMA Network Open found that when overweight folks started eating a low-fat vegan diet, they took in fewer calories for every bite. Ounce for ounce, compared to their formerly meat-rich diet, they reduced the amount of calories by 30%. For great vegan recipes, check out the "What to Eat When Cookbook."

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at 4YOUngevity.com.

https://www.texarkanagazette.com/news/2026/sep/12/vegan-for-a-month-makes-you-younger-evaluate-your/

You Can Turn Lentils Into Fake Meat With This Simple Method

From plantbasednews.org

A group of research scientists has used "freeze structuring" to transform the texture of legumes

You can turn lentils into a texturized protein similar to fake meat with a simple method that has been around for hundreds of years: directional freezing.

According to a new study, scientists have transformed various legumes into fibrous gels with a similar texture to meat by freezing them. The scientists’ research “unlocks” a new route to making affordable, nutrient-dense, texturized alternative proteins, both at home and at an industrial level, out of lentils and other whole foods.

Using directional freezing, or “freeze structuring,” the scientists were able to turn lentils, peas, and beans into a fibrous, versatile, meat-like alternative protein.

The method they used involves soaking legumes and blending them to create a fine, uniform purée, then heating this at 90°C to create a gel. That gel is then frozen from one side using a mould that is insulated on all sides except one, which causes parallel ice crystals to form in the same direction. When thawed, the ice melts, but the directional, fibrous structure formed by the crystals remains.

Scientists from the Institute of Food, Nutrition, and Health at ETH Zürich, Switzerland, carried out the research, which was published in npj Science of Food. Patrick Rühs, professor of food structure engineering at ETH, led the research. 

Rühs said, “During chewing, a directional, fibrous structure provides a distinctive bite that is familiar to – and enjoyed by – many people from meat or fish. In meat and fish, this structure is formed by the directional arrangement of muscle fibres.”

‘This method is so simple that it can be performed easily by anyone in a household kitchen’

ETH ZürichFreeze structuring, or “directional freezing,” gives the legume-based gel a “fibrous structure,” like meat

Using the same freezing method with different legumes facilitates unique textures, and these can be combined to cultivate a desirable mouthfeel. For example, the researchers found that red lentils, black lentils, and mung beans created particularly strong and stable fibres, while soybeans and black beans resulted in softer fibres.

Andrea Bach, a PhD student in Food Structure Engineering who also worked on the research, said, “Our method works with legume species that together account for 96 percent of legume production worldwide.” She added, “The new method is so simple that it can be performed easily by anyone in a household kitchen.”

Water and a freezer are the only tools required for the process.

Kōri tofu, Quorn, and the power of legumes

Plant BaesBoiling and chilling a soaked, blended red lentil puree can turn the versatile legumes into a smooth, tofu-like alternative protein

While using Rühs’s freeze structuring on legumes to create a desirable texture is still emerging, companies like Quorn have used similar techniques to create fibrous meat alternatives. The process has roots in Japan’s kōri tofu, a freeze-dried ingredient first mentioned in the mid-1500s as a shelf-stable, light, and nutritious protein, and there are also countless different recipes for “lentil tofu,” most of which involve boiling, then chilling, the soaked, blended lentils instead of freezing them for a uniform texture.

In the UK, a group of researchers is currently investigating whether beans, peas, and lentils, all of which are cheap, nutritious, and sustainable, could help to preserve British farming amid environmental issues, the climate crisis, and global instability. 

https://plantbasednews.org/news/alternative-protein/turn-lentils-into-fake-meat-method/

Study Shows Older Adults Are Not Eating Enough Of This Crucial Food Group

From mindbodygreen.com

Protein becomes increasingly important as we age. It's essential for maintaining muscle mass and strength, yet getting enough can become harder as appetite, food intake, and calorie needs change.

A new exploratory study of older adults suggests protein intake may be falling short across the board. The gap was largest among vegans, but even omnivores weren't necessarily getting enough. Here's what you need to know.

Image by Kristine Weilert / Stocksy

About the study

Researchers wanted to examine the nutrient and protein intake of older adults who had followed vegetarian or vegan diets for decades and compare them with older adults who ate an omnivorous diet.

The study included 26 adults ages 72 to 80: 20 vegetarians and six vegans. The vegetarian participants had followed their diets for a median of 42 years, while the vegan participants had been vegan for about 10 years after previously following vegetarian diets for roughly 31 years.

Participants recorded everything they ate and drank for three days. Researchers then assessed their intake of calories, protein, and several micronutrients. They also looked at protein quality both within individual meals and across the entire day.

Protein intake was inadequate for vegans, vegetarians & omnivores alike

Protein intake fell below the recommended dietary allowance (RDA) in 83% of vegans, 40% of vegetarians, and 25% of omnivores.

That means protein inadequacy wasn't exclusive to people following plant-based diets. In fact, one in four omnivores in this study also fell below the RDA, which is consistent with previous research showing that inadequate protein intake is relatively common among older adults.

The gap was particularly pronounced among vegans, who also consumed significantly less total energy than omnivores. Eating less overall can make it harder to get enough protein and other nutrients, particularly when meals are small.

This is especially relevant as we age, when unintentional weight loss and loss of lean muscle can become concerns. Making sure meals contain enough protein and overall energy can help support muscle maintenance and physical function.

It's also worth noting that the RDA of 0.8 grams of protein per kilogram of body weight per day (about 0.36 grams of protein per pound of body weight) is not be an ideal target for every older adult. Some experts recommend getting closer to one gram of protein per pound of body weight a day to support healthy aging and help preserve muscle.

What about protein quality?

How much protein you eat is important, but where that protein comes from matters, too.

Researchers found that protein quality was an issue among the plant-based groups, particularly when they looked at individual meals. Protein quality takes into account the essential amino acids a food provides and how well the body can digest and use those amino acids.

Animal proteins have some advantages here. Foods such as eggs, dairy, meat, poultry, and fish generally provide all of the essential amino acids in proportions that closely match the body's needs and are highly digestible.

Plant proteins can contribute to a high-quality diet, but getting enough of the essential amino acids may require more intentional food choices. In this study, lysine and methionine were the amino acids most likely to limit protein quality in plant-based meals. Older adults eating mostly or entirely plant-based diets may need to be more intentional about including concentrated protein sources throughout the day.

Protein quality was generally lowest at breakfast, followed by lunch, and highest at dinner. Some vegan breakfasts actually provided high-quality protein, particularly meals containing tofu, soy yogurt, soybeans, nuts, seeds, and whole grains.

Plant-based diets also fell short in key micronutrients

Protein wasn't the only nutritional concern. None of the vegan participants met recommended intakes for calcium, iron, zinc, folate, vitamin B12, and vitamin D. Vegetarians generally had adequate iron and folate intake but fell short on several of the other nutrients.

These nutrients become particularly important with age. Calcium and vitamin D support bone health, while vitamin B12, iron, and folate are important for healthy blood cells and neurological function.

The researchers also found nutrient inadequacies among omnivores, so these nutritional gaps aren't exclusive to plant-based diets. Supplements were common across all three groups, too.

How to get more protein as you age

Concerned about getting enough protein? Here's how to make reaching your protein goals feel a bit less overwhelming.

Include protein at every meal: This can include eggs, Greek yogurt, cottage cheese, fish, poultry, tofu, tempeh, beans, lentils, or other protein-rich foods depending on your dietary preferences.

Don't overlook breakfast: Since breakfast had some of the lowest protein-quality scores in the study, consider starting the day with a protein-rich option such as Greek yogurt with nuts and seeds, eggs with whole-grain toast, or a tofu scramble. Here are 16 high-protein breakfast recipes for inspo.

Consider a high-quality protein supplement: A protein powder or shake can be a convenient way to add protein when appetite is low or it's difficult to consistently meet your needs through food alone. But what if you aren't into creamy shakes? This clear protein may be the best option for you. It provides 22 grams of protein per serving and tastes like pink lemonade.

Don't forget total energy. Protein is important, but so is eating enough overall. Regularly undereating can make it harder to maintain muscle and meet your vitamin and mineral needs.

The takeaway

A small study of older adults found that protein intake fell below the RDA in a substantial portion of every dietary group, including 1 in 4 omnivores, with the greatest gap among vegans. The findings also highlight why protein quality, meal composition, and adequate overall food intake deserve attention as we age. Making protein-rich foods a deliberate part of every meal can help support healthy aging.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

https://www.mindbodygreen.com/articles/study-shows-older-adults-are-not-eating-enough-of-this-crucial-food-group

Your Guide to Must-Try Vegan Chicken Products

From peta.org 

Good news for our feathered friends! Vegan chicken products are taking over grocery stores, sparing sensitive, social birds from a lifetime of suffering.

Whether you’re craving wings, nuggets, or a patty, these vegan versions will wow your taste buds—without any of the cruelty. And honestly? They’re something to bawk about.

Just Chicken

After winning over shoppers with its zero-cholesterol, hen-friendly vegan egg, Eat Just—PETA’s 2025 Company of the Year—took things to the next level with Just Chicken. This frozen, shredded flesh-free “chicken” comes in a variety of flavours, including Original, Sesame Ginger, Buffalo, and Chili Lime. It’s endlessly versatile: Load it onto tacos, toss it into salads, build out satisfying bowls, or enjoy it straight from the pan. You can find it at major retailers like Walmart, Sprouts, Albertsons, United, Stop & Shop, and more.

MorningStar Farms Chik’n

Although some MorningStar Farms products use milk and eggs taken from cows and chickens, the brand has many tasty vegan options, including all its tasty Chick’n patties, nuggets, and fries. Some of our favourites include Buffalo Chik’n Patties, Chik’n Nuggets, and BBQ Chik’n Nuggets. It’s best to double-check the ingredients list before buying.

NotChicken

Latin American brand NotCo launched NotMilk and NotBurger in the U.S. and is now expanding into the vegan chicken market with nuggets, chicken burgers, crispy patties, and grilled-style fillets. Its products have made a splash outside the U.S. and have even been included as part of Burger King Chile’s vegan options. Find it at your local Sprouts store.

Beyond Chicken

Already a powerhouse in the vegan scene, Beyond Meat delivers big on flavour and texture with its Beyond Chicken line-up. The Beyond Chicken Pieces are juicy, tender, and unbreaded—perfect for tossing into stir-fries, wrapping up in tortillas, or adding to salads and bowls. They come in delicious flavours like Original, Spicy Buffalo, and Lemon Herb, making it easy to switch up your meals.

Beyond Chicken Nuggets are kid-friendly favourites that everyone can agree on. Packed with 14 grams of protein per serving, they’re crispy, satisfying, and great for snack time.

More chickens are raised and killed for food than all other land animals combined, so by creating a vegan chicken option, Beyond Meat is helping to put an end to this violence.

You can find these products in the frozen aisle at some of the most popular retailers, including Walmart, Target, Kroger, and more—so keep an eye out next time you shop, or check the website’s store locator to see if they’re in stock at a grocer near you.

Gardein Ultimate Plant-Based Chick’n

Gardein’s Chick’n Tenders, Chick’n Nuggets, and Chick’n Filets have a crispy coating that’s flavourful enough to eat on its own and perfect when dipped in your favourite sauce.

Daring Foods

Daring Foods makes four flavours of versatile vegan chicken pieces: Original, Original Breaded, Lemon & Herb, and Cajun. The rapidly growing brand even has a celebrity investor—Canadian rapper Drake joined a funding round that will allow Daring Foods to expand to even more retailers. You can currently find its products in Sprouts, Kroger, Costco, and other stores.

Other notable chicken-free options:

Boca: Original Chik’n Veggie Patties, Spicy Chik’n Veggie Patties

Simple Truth: Meatless Crispy Tenders (available at Kroger and Ralphs)

More details are here...

https://www.peta.org/lifestyle/food/best-vegan-chicken-products/?page_86_15_0=34&pl=86_15_0