How Much Protein Do You Need to Build Muscle on a Plant-Based Diet?

Whether you want to get lean or build strong muscle, protein is the buzzword that everyone (gym-goers, cyclists, and bodybuilders alike) is obsessed with. Most people wonder: Can you build muscle on a plant-based diet, and how much protein do you need? The answer is that to create lean, healthy muscle, whether using plant-based protein or animal protein such as whey, you probably don't need as much protein as you think.

A recent study found that plant-based protein works just as well as whey does in building muscle. The reason people think that plant-based proteins are not as good as animal proteins is that they are not "complete" proteins, since they are missing one or more amino acid building blocks. The counterargument is that your body knows how to combine two incomplete proteins into a complete protein, as long as both proteins are eaten within a 24-hour window, according to research.

Your body makes 11 out of 20 amino acids it needs, leaving the other nine to be assembled from the foods we eat. “Although supplementing with protein post-workout is pretty common, it’s often unnecessary,” states Registered Dietitian, Lauren Armstrong. “We can meet our protein requirements simply through our diet by choosing various plant-based sources. The right combination can also make it a complete protein — with all the essential amino acids you need!"

In order to get a complete protein (found in animals), you need to combine different plant proteins into combinations so your body can create "complete" proteins. Some examples, from experts at Piedmont Health:

So the key is to vary your diet to make sure you get an array of protein sources throughout the day. Studies have shown that eating protein before working out can help create a surplus of protein in the body, making it easier to build lean muscle, according to the American College of Sports Medicine.

In a study of college athletes given rice protein and whey protein, the athletes each trained three days a week and took in 75 grams of protein per day, divided into two groups: those who used rice protein and whey protein, and at the end of the study, each group had the same results in their perceived recovery, soreness, and readiness to train. At the end of the 8 weeks, there was no measurable difference in the two groups in terms of muscle gains or fat loss.

When choosing your protein source on a plant-based diet, some foods get you closer to the goal than others. Anything made from soybeans is an excellent source: Tempeh has the most protein, with 11 grams per 3 ounces, whole tofu has 8 grams per 3 ounces and 1/2cup of edamame contains 8 grams of protein.

Whole grains such as quinoa, buckwheat, and amaranth also are high in plant-based (clean, fat-free, heart-healthy) protein, so choose these when cooking dinner. One cup of cooked quinoa has 8 grams of protein, while one cup of cooked amaranth contains 9 grams and is gluten-free, while one cup of buckwheat delivers 6 grams of protein.

The Academy of Nutrition and Dietetics recommends that you consume no more than 0.8 grams of protein per kilogram of your body weight or .35 grams per pound of body weight per day to maintain the body composition you have now. So a person that weighs 165 pounds (75 kgs) should consume about 60 grams of protein per day. Protein contains 4 calories per gram so that means eating 240 calories in protein a day. You can get this from your diet, without the need to supplement, which can create protein overload.

As you age, you lose muscle mass each decade after the age of 30 in what's known as sarcopenia, so the recommendation for daily protein goes up with every decade to rebuild the muscle you need. After age 30, people lose between 3 percent to 5 percent of their muscle mass per decade, so to maintain healthy muscle mass it's recommended that people over the age of 65 consume 1.0 to 1.2 grams of protein per kilogram of body weight daily, according to research. A 130-pound woman over 65 needs 59 to 70 grams of protein daily, while a 150-pound man needs 68 to 81 grams.

As for muscle gain, studies have found that you need slightly more (but not that much more) protein in order to gain muscle mass, and it works best in combination with regular strength training. To facilitate muscle building, weight train at least three days a week, and add protein to your daily diet, since as your muscles recover and repair, they will absorb the protein and build back bigger after the punishment of working out. A meta-analysis published in the British Journal of Sports Medicine reviewed 50 studies and found that regular protein consumption, combined with regular resistance training, will use the protein to repair and rebuild, increasing their mass.

Exactly how much protein do you need to build muscle mass: To increase muscle mass in conjunction with regular exercise, the American College of Sports Medicine (ACSM) recommends that a person consumes between 1.2 to 1.7 grams of protein per kilogram of body weight per day. For a 130-pound woman looking to gain muscle mass and strength, that’s 71 to 100 grams a day, and for a 150-pound man, that’s 82 to116 grams per day.

More protein is not better for you, however, and “too much of a good thing” could be useless or even harmful for healthy individuals, causing a metabolic overload on the body, according to studies. Bodybuilders and dieters who routinely take in too much protein put a strain on their bones, kidneys, and liver, researchers state. "Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer," the study authors write.

Studies of what happens when people eat too much red meat have shown that they are increasing their long-term risk of heart disease. That study linked red meat consumption to elevated levels of TMAO, which is a marker that coincides with higher rates of cardiovascular disease.

So if you want to build muscle, add resistance training, and take in protein prior to exercise, according to the ACSM. "The process of protein turnover is increased with resistance training and can remain elevated for up to 48 hours in people beginning a new resistance training program," according to their report. And before you use any protein product, discuss your supplementation plans with your trusted medical professional.

Protein has been shown to help dieters feel full and muscle burns more calories at rest than fat does, but even if you are seeking to increase protein consumption for satiety you don' need to take in more than 1.2 to 1.6 grams of protein per kilogram of body weight, research has shown.

In a meta-analysis published in the American Journal of Clinical Nutrition, the quantity of protein necessary to promote improved weight management and cardiometabolic outcomes lies somewhere between 1.2 and 1.6 g protein per kilogram of body weight, which is roughly 89 to 119 grams of protein per day for women or 104 to 138 grams of protein a day for men. "However, recent evidence suggests that lower protein quantities [i.e., 0.8 g protein per kilogram of body weight a day during energy restriction might be sufficient for body weight and fat mass losses, whereas higher protein quantities ([.e., 1.2 g protein per kilogram of body weight per day] are required for the preservation of lean mass."

Bottom Line: To build muscle, don't try to consume more than about 1.2 grams of protein per kilogram of body weight, since more protein is not better for you. If you are plant-based, vary your protein sources and add soybean products, whole grains, nuts, and seeds, since your body will make complete proteins out of the plant-based building blocks in your diet.

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties--red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless "complete" proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats--a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it's gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.