What’s covered?

With bodybuilding being such a competitive sport, many may be wondering if it is possible to compete on a vegan diet. Fortunately, it is completely possible to do so, as a vegan bodybuilder can achieve the necessary protein and minerals that are needed to compete. Indeed, it is possible to not only compete on a vegan diet, but it is also possible for bodybuilders on a vegan diet to go on to win their respective competitions.

To support these dietary needs, a wide range of high-quality vegan and plant-based supplements is available to help athletes reach their performance and nutrition goals. From protein powders to performance boosters, these supplements offer clean, effective solutions for those committed to a plant-powered lifestyle. However, it is important to note that bodybuilders who choose to embrace a vegan diet will likely need to eat more strategically to match their non-vegan counterparts in terms of caloric and protein intake. As with any serious athlete, it is essential for vegan bodybuilders to maintain variety in their diets — not only to support muscle growth and repair, but also to meet micronutrient needs and optimize overall sports performance.

What sources of protein are available on a vegan diet?

To complement whole food sources, many vegan bodybuilders turn to sports supplements for targeted performance and recovery support. These include protein powders, BCAAs, creatine, and pre-workouts — all available in plant-based or vegan-friendly formulations.

However, it is important to note that bodybuilders who choose to embrace a vegan diet will need to eat more to compete against their non-vegan counterparts. As is the case with non-vegans, it is also advisable for vegan bodybuilders to vary their diet as much as possible. This should help to ensure that your body gains the required nutrition to compete on a vegan diet.

Here are some high-quality vegan protein supplements worth considering:

1. AllNutrition Vegan Protein Pistachio – 500g
This plant-based protein blend is ideal for vegans seeking a smooth and flavorful supplement with a pistachio twist. It’s packed with essential amino acids and contributes to muscle repair and growth after workouts. Its creamy texture and unique flavor make it a refreshing change from standard chocolate or vanilla options.

2. MyProtein MyVegan Protein Blend – 1kg (Chocolate)
Crafted by a trusted name in fitness, this chocolate-flavored vegan blend delivers a solid 22g of protein per serving. Made from a mix of pea and fava bean protein, it’s designed to support muscle development while staying light on the stomach. It's a go-to for those who want a tasty, reliable vegan option in their routine.

3. Thorne Mediclear Plus Rice & Pea Protein – 761g
More than just protein, this formula combines detox support with complete nutrition. With rice and pea protein as its base, Mediclear Plus is suitable for those with food sensitivities and is fortified with vitamins and antioxidants. Ideal for bodybuilders focusing on clean eating and holistic recovery.

4. Trained by JP Vegan Protein – Chocolate Pistachio, 2kg
This high-protein formula delivers serious gains with a delicious chocolate pistachio flavor. Developed by professional bodybuilders, it’s engineered for those who take their performance and recovery seriously. With its large 2kg size, it’s perfect for those training hard and regularly.

5. NutriVegan 90 Protein – Unflavoured, 908g
A minimalist's dream, this unflavoured protein is free from additives and sweeteners, making it ideal for those who want to customize their shakes. With a 90% protein content, it’s one of the most concentrated vegan protein sources on the market. Mix it into smoothies, baking, or your favorite vegan recipes.

How to Avoid Becoming Deficient In Vitamins and Minerals

A common concern about vegan diets is developing a deficiency in vitamins and minerals. However, it is possible to get the required amounts of vitamins and minerals necessary to compete on a vegan diet. To see our Vegan Blood Test check here.

Vitamin B12

Although it is common for those on a vegan diet to develop a deficiency in B12, there are ways to avoid this. Bodybuilders looking to compete on a vegan diet should ensure that they consume foods such as fortified cereals and mushrooms for gaining essential nutrients.

Some common signs of a B12 deficiency are fatigue, depression and headaches.

Vitamin D

To avoid a Vitamin D deficiency on a plant-based diet, it is recommended that vegan bodybuilders should turn to vegan supplements, as well as mushrooms, fortified cereals and fortified almond milk.

If the weather permits it, stepping out into the sunshine is also a great source of Vitamin D. It is recommended that most people should aim for between 10 to 30 minutes of exposure to sunlight three times a week. However, this amount and frequency will vary depending on the skin tone of the individual in question. Those with darker skin tones may require more exposure to sunlight to get the required amount of Vitamin D. However individuals should be careful concerning their sun exposure, as spending too much time in the sun can have negative effects on their health.

Some common signs of a Vitamin D deficiency are muscle pain and fatigue.

Omega-3

Omega-3 is incredibly useful to bodybuilders, regardless of their chosen diet. This is because it plays a vital role in aiding recovery.

Some useful vegan sources for Omega-3 include walnuts, brussels sprouts and seeds.

To check your Omega-3 levels, see our test here.

Iodine

To avoid an Iodine deficiency, those on a vegan diet should utilise food such as soy milk, potatoes and prunes.

Symptoms of an iodine deficiency include weight gain and an inability to tolerate colder temperatures.

Iron

Iron is vital to the body, as it helps blood cells to carry oxygen through the body. To make sure that they attain enough Iron on a vegan diet, bodybuilders should turn to foods such as lentils, spinach and peas.

Some symptoms of iron deficiency include tiredness and difficulty in concentration. Meat eaters usually get enough iron through their food and hence, it may be suitable to take supplements on a vegan diet.

Our iron test can be found here.

Calcium

Calcium is a mineral that is important to bone health. To ensure that their body gets the right amount, vegan bodybuilders should turn to sources such as broccoli, peas and kale.

Other tips to help build muscle on a vegan diet

Eat little and often

With a vegan bodybuilding diet necessitating consuming larger quantities of food, it is best to break this down into smaller, more manageable steps. Eating little and often is important for bodybuilders as it helps to ensure that they can maintain a sufficient calorie intake to both maintain and improve their bodybuilding ability.

To achieve the best results, a vegan bodybuilder should aim to consume between six to eight small meals a day. Doing this should help bodybuilders to ensure they get enough calories on a vegan diet, as they will not have to consume larger portions that they may be unable to eat.

Get enough rest

While training is undoubtedly important, it is just as vital, if not more so, for bodybuilders to ensure that they get sufficient rest. This gives the body time to recover from the physical strains placed upon it by intense exercise. Failure to ensure that muscles get enough rest will cause them to become sore and tired.

On the other hand, bodybuilders who can ensure that their body gets sufficient rest will be able to perform better than their counterparts. To achieve this, a bodybuilder should aim to get 7 hours of quality sleep each night. Moreover, it is also important to get the timing of rest right. The best results can be achieved by going to bed before 11 pm and waking up before 7 am.

Consume enough healthy fat

Healthy fats are important as they serve a dual purpose. Not only do they help bodybuilders to increase their calorie intake, but they also help build muscle mass. When it comes to vegan diets, there are plenty of ways that bodybuilders can attain the required amount of healthy fats. Some good sources of healthy fats include dried fruit, avocado, olive oil and sweet potatoes.

Keep and maintain a food journal

Keeping a food journal and regularly updating it will play an important role in ensuring that bodybuilders on a vegan diet are consuming enough calories. Even better, there are numerous apps out there that do the calculating for you.

Keeping track of calorie consumption can help vegan bodybuilders ensure that they are getting the right amount for their diet. While this is important for everyone regardless of profession, bodybuilders need to ensure that they are not running a calorie deficit.