Weightlifting for Vegans

by Jack Norris, RD, LD

Contents

• Introduction
• Calories
• Protein
  • Research on Plant-Based Protein
  • Research on Vegans
  • Research on Omnivores Placed on a Vegan Diet
• Fat
• Carbohydrate
• Vitamins and Minerals
• During Workouts
• After Workouts
• Creatine
• Creatine Supplementation Trials in Vegetarians
• Supplementation Phases
• Safety of Creatine
• Summary
• Carnitine
• Carnosine and beta-Alanine
• Exercise Recovery: Potential Advantage of a Vegan Diet
• Bibliography

Introduction

Many weightlifters think a vegan diet might be detrimental to their efforts because of the lower protein content of a typical vegan diet. Other weightlifters feel that a vegan diet enhances their training regimen by reducing fatigue and improving general health.

While reading, keep in mind that weightlifting can be divided into two types:

• Bodybuilding to achieve the most noticeable muscles.
• Powerlifting to produce the largest amounts of strength.

Calories

Carbohydrate, fat, protein, and alcohol all provide calories. Resistance training, exercises where muscles push or pull against some force, is used to develop and maintain muscular strength and requires an increase in energy above that of sedentary individuals. The amounts vary depending upon training regimen, as well as other factors, including exercise efficiency, gender, non-exercise habits, and genetics. Because of the variation in needs, there is no one easy formula for caloric requirements; it is a matter of experimentation.

Not eating enough calories to meet needs will tend to reduce muscle mass. Eating adequate calories spares muscle protein that would otherwise be used for energy. For a general ballpark figure, novice male weightlifters increased muscle mass and size, and lowered body fat, on a diet of about 18 calories/lb of body weight per day (3,240 calories/day for a 180-lb person) (Lemon 1992). In another study, highly trained male bodybuilders ate 22.7 calories/lb (4,086 calories/day for a 180-lb person) (Tarnopolsky, 1988).

Protein

The Institute of Medicine, which sets the RDAs, doesn’t recommend higher protein intakes for athletes. However, in a 2016 joint position paper on nutrition and athletic performance, the American College of Sports Medicine (ACSM), the Academy of Nutrition and Dietetics (AND), and Dietitians of Canada recommend higher protein intakes for athletes and also suggest that athletes should give some attention to timing of protein intake (Thomas, 2016). They don’t differentiate between strength and endurance athletes in making the following recommendations:

• Dietary protein intake necessary to support metabolic adaptation, repair, remodeling, and for protein turnover generally ranges from 1.2 to 2.0 g/kg of body weight per day.
• Daily protein needs should be met with a meal plan providing a regular spread of moderate amounts of high-quality protein across the day and following strenuous training sessions. Muscle protein synthesis is maximized by consumption of 0.3 grams protein/kg body weight every three to five hours, including consumption of this amount within two hours following exercise.

However, there are still questions about optimal intake and timing of protein for athletes. A meta-analysis of the effects of protein intakes among strength athletes found that timing of protein intake was not important for gains in muscle mass and strength (Morton, 2018). They suggested that a daily protein intake of 1.6 g/kg, separated into 0.25 g/kg doses, was sufficient for muscle protein synthesis.

Legumes, soyfoods, quinoa, and wheat gluten (seitan) are the typical vegan foods highest in protein. It’s also possible for vegans to take a protein supplement. There are a number of vegan protein supplements, including soy-free supplements for those allergic to soy or who don’t want more soy in their diet. For a list of high-protein plant foods, see Protein and Amino Acid Content of Selected Plant Foods.

Research on Plant-Based Protein

Summary: Six studies have compared strength or muscle synthesis or growth between omnivores and 1) vegans, 2) vegetarians with a large number of vegans, or 3) omnivores placed on a vegan diet. The protein intakes of the vegan diets have ranged from 1.1 to 2.4 g/kg of body weight per day. None of the studies found any significant differences between the groups. There seems to be little reason to believe that vegans following strength training programs are at a disadvantage compared to meat-eaters, other things being equal. It’s unclear what level of protein is ideal for vegan weightlifters; it depends on their training program and goals. Experimenting with different protein intakes is the best way for an individual to know what works best for them.

Research on Vegans

Conrado de Souza et al. (2022, Brazil) compared the squat, handgrip strength, isometric deadlift strength, jumping, and maximum aerobic speed between a group of physically active, 18 to 40 year-old, male and female vegetarians (9 vegans, 23 lacto-ovo-vegetarians) and 26 omnivores. The only differences between the groups were that the vegetarians had higher “relative strength” and jumping scores, possibly as a function of weighing slightly less. This was apparently the first strength study that compared already-physically active vegetarians and omnivores. The vegetarians had a protein intake of 1.0 g/kg compared to 1.6 g/kg for the omnivores.

Hevia-Larraín et al. (Brazil, 2021) studied changes in leg muscle strength and size among 19 male vegans and 19 male omnivores. The participants had to have followed their diet for at least one year. Participants’ protein intakes were increased to 1.6 g/kg, through supplemental soy protein for vegans or whey protein for omnivores, and they followed a lower-body resistance training program for 12 weeks. Muscle mass and size increased among both groups with no statistically significant differences. The authors cautioned that meeting 1.6 g/kg would be difficult on a whole foods, plant-based diet and noted that the soy protein isolates the study participants were consuming had been stripped of any factors that might block protein absorption from whole plant foods. At the time this study was conducted, no other study had compared the effects of protein source between vegans and omnivores in response to exercise; therefore, this study suggests that 1.6 g/kg of protein is enough for vegans to match omnivores in gains of muscle strength and size but that much protein might not be required. The study by Conrado de Souza et al., described below, suggests that closer to 1.0 g/kg might be enough.

Reseach on Omnivores Placed on a Vegan Diet

Askow et al. (United States, 2025) assigned a group of omnivores to four different treatment groups. Two were placed on a vegan diet or an omnivore diet with balanced protein at each meal (20% at each of five meals). The other two were a vegan diet or an omnivore diet with mixed amounts of protein (10%, 30%, and 60% at three meals). There was a mix of males and females in each group of about 10 people, aged 25 ± 4 years. Each group ate about 1.14 g/kg. They were placed on a resistance training program. On days 7 and 16, muscle biopsies were taken. There was no effect of dietary pattern on the stimulation of myofibrillar protein synthesis, suggesting that even at a lower protein intake (as compared to 1.6 g/kg), plant protein has no disadvantage for muscle synthesis compared to animal protein.

Isenmann et al. (Germany, 2023) put 10 omnivores (7 female, 3 males), who had been on a regular strength-training program for at least 6 months, on a self-selected vegan diet for 8 weeks. They measured their maximum bench press and leg press at 4 weeks and 8 weeks and found they remained unchanged, despite a decrease in protein intake from 1.2 to 1.4 g/kg on the omnivore diet to 1.1 g/kg on the vegan diet.

Monteyne et al. (United Kingdom, 2023) conducted a two-phase study comparing the muscle-building capacity of a high-protein, mycoprotein-supplemented vegan diet to a high-protein omnivorous diet:

Durkalec-Michalski et al. (Poland, 2022) studied 20 omnivores (12 females and 8 males), who had been taking part in a high-intensity functional exercise program for at least a year. Subjects were randomized to either an omnivore or vegan diet for 4 weeks and tested on how it impacted the number of squats (70% maximum) and deadlifts (70% maximum) repetitions they could perform, and how well they performed a 5-minute bout of high-intensity functional exercises. The protein intake was approximately 1.60 g/kg for the omnivores treatment group and 1.56 g/kg for the vegan treatment group. There was no difference in performance improvements between diet groups.

Fat

Based on studies of endurance athletes, some researchers believe that fat is an important part of the athlete’s diet. Diets that are too low in fat (15 percent or less fat) may compromise immunity, reduce intramuscular fat stores (which could spare muscle protein), and reduce energy intake (Venkatraman, 2000). While this has not been studied in bodybuilders, the novice bodybuilders in Lemon et al.’s study received about 31 percent of their calories from fat and succeeded in increasing strength and muscle size (Lemon, 1992). Average fat intake for vegans is about 28 percent of calories (Appleby, 2002). Higher fat intakes might also reduce the chances of irregular menstrual cycles in women caused by low body fat.

Carbohydrate

Carbohydrates are the major fuel used during resistance exercise (Lemon, 1998). Some researchers recommend 6 g of carbohydrate/kg of body weight (2.7 g/lb) daily, or about 55 to 60 percent of total intake (Lambert, 2002). Vegan weightlifters who meet energy requirements and stay close to the protein and fat recommendations listed here would automatically eat enough carbohydrates.

Vitamins and Minerals

When food intake increases, as it should on a weightlifting regimen, vitamin and mineral intake will also naturally increase. Vitamin or mineral intake in excess of the RDA has not been studied in weightlifters. Vegan weightlifters should pay attention to the nutrients that are recommended for all vegans in Daily Needs, mainly vitamin B12, calcium, iodine, and vitamin D; there is no evidence that any of these nutrients are needed in larger amounts than what would normally be consumed in a typical, varied vegan diet.

Female bodybuilders, especially those who experience amenorrhea (loss of menstrual periods), should pay careful attention to getting enough calcium and vitamin D. The RDA for adults is 1,000 mg for calcium and 5 micrograms (200 International Units) for vitamin D. Some health professionals recommend a multivitamin of 50 to 100 percent of the RDA for all people. That could be more important for people restricting their caloric intake.

During Workouts

Carbohydrate supplementation during weight training may be beneficial for promoting higher quality training and perhaps improving muscle gain. Ingesting carbohydrates during resistance exercise has been shown to increase the number of sets and repetitions before exhaustion (Lambert, 2002). Fruit juice diluted at a rate of 1 part juice to 1 part water will provide a sugar content comparable to sports drinks.

After Workouts

Concerning protein supplementation immediately after a strength workout, in a comprehensive review, Antonio et al. (2024) conclude:

In summary, evidence-based research shows that protein ingestion following (≤1 hour) resistance training sessions is not an absolute requirement to produce an anabolic environment in skeletal muscle. What appears more important is the total daily amount of dietary protein consumed. Conversely, it appears reasonable to incorporate protein into one’s post-workout nutrition as a practical approach to fulfill the overall daily protein goal.

Creatine

Creatine (usually in the supplemental form of creatine monohydrate) is the only nutritional supplement that has been consistently shown to improve strength and muscle mass. The main benefit of creatine is thought to be due to its effect on reducing fatigue during repeated, short bursts of intense exercise (such as weightlifting, sprinting, soccer, rugby, and hockey); lower fatigue during sprinting and weightlifting means increased training and greater results (Casey, 2000; Kaviani, 2020).

Creatine is a component of phosphocreatine (PCr). PCr provides energy during short bursts of powerful exercise, by providing a phosphate for the production of adenosine triphosphate (ATP), which is the quickest source of energy in skeletal muscle. Depletion of PCr in muscle is associated with fatigue during such exercise (Shomrat, 2000).

Creatine can be synthesized in the body. It is also supplied in the diet by meat and fish. Supplementing with creatine has been shown to increase performance (Shomrat, 2000; Stone, 1999) especially in people whose creatine levels in muscle were initially on the lower side of normal (Casey, 2000).

Generally, a daily total of 20-30 g of creatine, broken up in smaller doses over the course of a day and taken for five to six days, has been shown to increase performance; there appears to be no benefit to taking this dose for longer than six days and after the initial “loading” phase, 2 g/day maintains creatine levels for at least one month (Casey, 2000).

Lambert and Flynn (2002) suggest taking creatine only every other month to maximize its effects; they don’t specify whether they recommend a loading phase each time someone starts a new month of creatine, but from the context of their comments I’d guess they don’t find it necessary. While it’s only been studied indirectly, it appears that vegetarians retain enough creatine after a typical supplementation regimen to impact athletic performance for up to six weeks after discontinuing supplementation (Kaviani, 2020).

Creatine Supplementation Trials in Vegetarians

In their systematic review nine trials on vegetarians, Kaviani et al. (2020) noted the following:

• Vegetarians have lower concentrations of creatine in serum, plasma, red blood cells, and muscle, but not in the brain, than omnivores.
• Creatine supplementation in vegetarians is effective for increasing muscle creatine levels to an extent that vegetarians may achieve higher levels than omnivores. In other words, lower baseline levels in vegetarians seem to allow for “super compensation” of creatine or phosphocreatine levels from supplementation.
• Despite the increased response in creative levels, only one study has shown creatine supplementation to result in greater muscle and performance gains than omnivores, Burke (2003), described below. However, it was also the only study where creatine supplementation lasted longer than a few days or where a resistance training program was part of the protocol.

Burke et al. (Canada, 2003) conducted a study with 19 vegetarians (including 3 vegans) and 30 nonvegetarians. Participants were recreational athletes with some resistance training. For the 7-day loading phase, subjects were given 0.25 g of creatine per kg of lean tissue mass (average of 16.8 g per day). For the 49-day maintenance phase, they were given 0.0625 g per kg of lean tissue mass (average of 4.2 g per day). They were put through an intense weight training routine, focused mostly on the upper body. Subjects on creatine increased muscle mass more than those receiving a placebo, with the vegetarians on creatine increasing most of all (2.4 kg of lean tissue vs. 1.9 kg for nonvegetarians using creatine). The maximum bench press amount increased by 15.9 kg for those taking creatine and only by 8.7 kg for those taking a placebo. Maximum leg press increases did not vary between the supplementation or diet groups. Vegetarians who took creatine showed the greatest improvement in their ability to perform work on a knee flexion/extension machine compared to other groups. Supplemented groups had much higher training volumes. ATP concentrations did not vary among groups.

There’s one study not included in the systematic review by Kaviani et al. (2020). This paper was in a journal that isn’t indexed on PubMed, Vegetarian Nutrition. In the study, six days of creatine supplementation didn’t improve power output in vegetarians who were recreationally active (Clarys, Belgium, 1997).

Supplementation Phases

The loading phase for vegetarians and non-vegetarians is probably similar, because non-vegetarians’ dietary intake is negligible compared to the amounts supplemented. However, because the average meat-eater consumes 1 to 2 g of creatine a day, 30 percent of which is destroyed by cooking (Harris, 2002), the maintenance phase for vegetarians may need to be as high as 3.4 g/day.

Consuming powdered creatine with a sugar solution, such as a sports drink or fruit juice, increases the rate at which muscles absorb the creatine (Casey, 2000).

Creatine supplements are made without using animal derivatives (Larson, 2002).

Safety of Creatine

It’s not recommended to take 20 g of creatine past an initial loading phase, which is typically one week or less.

The U.S. Office of Dietary Supplements says there are “Few safety concerns reported at typical dose (e.g., loading dose of 20 g/day for up to 7 days and 3–5 g/day for up to 12 weeks).” They list the following reported adverse effects: weight gain due to water retention; anecdotal reports of nausea, diarrhea, muscle cramps, muscle stiffness, and heat intolerance.

Summary

While it is unclear whether vegan weightlifters need to use creatine to achieve maximum results, it appears to be safe in the amounts studied, and it may possibly enhance performance.

Carnitine

Carnitine is a molecule derived from amino acids and required in the metabolism of most fats. Carnitine is produced in the human liver and kidneys. It’s also found in meat and dairy products (Chen, 1998), but there is very little found in plant foods. Carnitine supplements, in the forms of L-carnitine or acetyl-L-carnitine, have been marketed for weight loss, but most non-vegetarians who take carnitine supplements don’t lose weight (Villani, 2000). Carnitine supplementation has not resulted in improvements in muscle power or VO2 max when tested in vegetarians.

Vegans and lacto-ovo-vegetarians have lower blood levels of carnitine (Delanghe, 1989; Lombard, 1989; Krajcovicova-Kudlackova, 2000; Stephens, 2011; Novakova, 2016).

Novakova et al. (Switzerland, 2016) compared supplementation of 2,000 mg per day of carnitine for 12 weeks in 8 omnivores and 16 vegetarians (of which 2 were vegan). Before carnitine supplementation, vegetarians had a 10% lower plasma carnitine concentration but similar muscle carnitine levels. Supplementation with L-carnitine significantly increased the total plasma carnitine 24% in omnivores and 31% in vegetarians. Supplementation increased muscle carnitine by 13% in vegetarians, but there were no increases in power (as measured by an ergometer) or VO2 max.

Nonvegetarians typically eat 100 to 300 mg of carnitine per day (Siebrecht, 2000). It would appear safe, therefore, for vegans to take 100 to 300 mg/day. In one study, supplementing with 120 mg/day for two months didn’t significantly increase plasma carnitine levels in 11 vegans while urinary carnitine excretion increased, suggesting that most of the carnitine wasn’t being utilized (Rebouche, 1993).

There are side effects to large amounts of carnitine. In one study, 2,000 mg of carnitine, twice daily, was associated with nausea and diarrhea in 5 of 18 people (Villani, 2000).

Solgar’s carnitine supplement is made through yeast fermentation of beet sugar (Solgar, 2002).

Carnosine and beta-Alanine

Click here.

Exercise Recovery: Potential Advantage of a Vegan Diet

Some athletes report that their recovery time is quicker after they adopt a vegan diet. One study measured post-training soreness:

Njeim et al. (Canada, 2024) tested soreness between omnivore and vegan women, who were 26.8 ± 4.1 years old, non-exercisers, and apparently healthy. Forty-eight hours after a bout of resistance, eccentric exercises, three of six muscles exhibited less soreness among the vegans compared to the omnivores.

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