Macro partitioning
A high-protein vegan diet rich in mycoprotein supports daily myofibrillar protein synthesis rates and skeletal muscle hypertrophy comparable to an isonitrogenous omnivorous diet during progressive resistance training in young adults.
If you are vegan and want to build muscle, ensure you are eating approximately 2 grams of protein per kilogram of body weight daily. Focus on high-quality plant sources like mycoprotein (found in products like Quorn), soy, or pulses. Combine this with a consistent resistance training program (at least 3-4 times per week). You do not need animal products to achieve muscle growth or strength gains comparable to omnivores, provided you meet your protein targets.
Omnivorous and vegan diets can support comparable rested and exercised daily MyoPS rates in healthy young adults consuming a high-protein diet. This translates to similar skeletal muscle adaptive responses during prolonged high-volume resistance training, irrespective of dietary protein provenance.
Why this rating
Randomized controlled trial with objective measures (deuterium oxide for MyoPS, DXA/MRI for mass) and adequate sample size for the primary outcome, though open-label design is a limitation.
Source
Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults
Alistair J. Monteyne et al. · Journal of Nutrition · 2023
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