How Non-Meat-Eaters Can Build Muscles


By: Krystle Crossman

Meat is great for protein and protein is great for building muscles when you are weight training. But if you don’t eat meat, how do you get enough protein to tone your muscles up?

If you don’t exercise often and you eat meat and dairy products you are probably taking in far more protein that your body needs. This combined with all of the extra saturated fats and sugars leads to fat storage in the body and weight gain. Also when you don’t burn off the protein that you are eating it takes a toll on the kidneys and the liver as they have to work extra hard to get rid of it since it is not attached to an enzyme like it would be if you were working out and using the protein. We all eat far more than we should considering so many of us have sedentary lifestyles such as being chained to your work desk for eight hours or sitting on the couch all night.

Your body needs roughly .2 to .6 grams of protein per pound in your body. So if you weigh 150 for example, you would need to eat around 60 grams of protein. How do you do that without eating meat or dairy? It is easy. Eat greens, legumes, nuts. All of these are great sources of protein and they are natural so you don’t have to worry about added sugars or saturated fats. Plants can give you just as much protein as meat can but less calories. Athletes need around .6 to 1 gram of protein per pound because they are burning it quicker.

It is not just protein that you will need to build muscle however. You need complex carbs as well because they help give you energy for the workout and then repair the muscles after. You can get some great vegan protein supplements such as plant protein powder that have the complex carbs and the proteins that you will need to start building those muscles.



  1. As an vegetarian with a very athletic & muscular build, people often ask me “how do I do it” I simply remind them “that Bulls & Gorillas are some of the most muscular & powerful creatures in the animals kingdom & vegetarians”

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