Vegan Protein Sources for Athletes: Strong on Plants

Yes, you can build muscle on plants. Vegan protein sources for athletes are everywhere—you just need a plan. Mix complete sources with smart combos, eat enough total calories, and distribute protein across meals.

Aim for 25–40g protein per meal and consider a plant‑based protein powder for convenience.

Great options

Tofu, tempeh, seitan, edamame, lentils, chickpeas, quinoa, soy milk, and high‑protein yogurts. Combine beans with grains to round out amino acids.

Easy meals

Tofu stir‑fry with rice, lentil chili, chickpea pasta, tempeh tacos, and protein smoothies. Keep snacks simple: roasted edamame, hummus and veggies.

Train, eat, repeat

Pair plant protein with progressive training. Our free functional strength e‑book shows how to turn food into strength, and a no‑gym plan keeps workouts on track at home.