Plant-Based Training: Nutrition for Athletes Without Meat

Plant-Based Nutrition and Athletic Performance

A growing number of athletes are adopting plant-based diets. Research suggests this can work even at competitive levels. The key is a solid understanding of your nutritional needs. This article summarises the current state of the science.

Protein Needs: Plan for a Little More

Plant-based proteins have, on average, lower digestibility than animal proteins. The DIAAS (Digestible Indispensable Amino Acid Score) for most plant sources falls below that of whey, egg, or meat. For this reason, experts recommend that plant-based athletes increase their protein intake by 10 to 20 percent (Rogerson, 2017).

Recommended intake:

Diet Type	Protein Intake (per kg body weight)
Mixed diet	1.6 to 2.2 g/kg
Plant-based	1.8 to 2.4 g/kg

For a 75 kg person, this means roughly 135 to 180 g of protein per day on a plant-based diet. That is ambitious but entirely achievable with proper planning.

The Leucine Threshold: 2.5 g Per Meal

Leucine is the amino acid that triggers muscle protein synthesis. Studies suggest that a leucine threshold of approximately 2.5 g per meal should be reached to optimally stimulate muscle protein synthesis.

Plant-based proteins contain less leucine than animal-based ones. Here is a comparison:

Source	Leucine Content (per 100 g protein)
Whey	~11 g
Soy protein	~8 g
Pea protein	~8 g
Hemp protein	~5 g

In practical terms: To reach 2.5 g of leucine, you need about 30 to 35 g of pea or soy protein per meal. With whey, roughly 23 g would suffice.

Complete Amino Acid Profiles Through Combination

Individual plant sources often have limiting amino acids. Legumes are low in methionine, grains in lysine. By combining sources strategically, these gaps can be closed:

• Legumes + grains: Classic pairing (e.g. lentils with rice)
• Pea protein + hemp protein: Pea provides lysine and leucine, hemp adds methionine
• Tofu + quinoa: Both relatively complete, together even stronger

The combination does not need to happen within a single meal. Eating different sources throughout the day is sufficient.

A study by Hevia-Larrain et al. (2021) in Sports Medicine showed that over 12 weeks of resistance training, there were no significant differences in muscle gain or strength development between plant-based and animal protein intake. The prerequisite was adequate total protein.

Creatine: Especially Relevant on a Plant-Based Diet

Creatine occurs naturally almost exclusively in meat and fish. Plant-based athletes therefore typically have lower creatine stores in their muscles.

A systematic review by Bakaloudi et al. (2020) confirmed that vegans and vegetarians have significantly lower creatine concentrations. At the same time, studies indicate that this group may benefit particularly strongly from creatine supplementation.

Recommendation: 3 to 5 g of creatine monohydrate daily. No loading phase necessary. The effect builds over weeks.

Critical Nutrients at a Glance

Beyond protein and creatine, there are several other nutrients that plant-based athletes should monitor carefully:

Nutrient	Why It Matters	Plant-Based Sources / Solution
Vitamin B12	Not found in plants	Supplement (essential)
Iron	Plant iron (non-haem) is less well absorbed	Legumes, whole grains + vitamin C
Zinc	Phytates in whole grains inhibit absorption	Soaking, sprouting, supplement if needed
Omega-3 (EPA/DHA)	ALA conversion is low	Algae oil supplement
Iodine	Often insufficient on plant-based diets	Iodised salt, seaweed (in moderation)

Vitamin B12 is the only nutrient that must be supplemented on a plant-based diet. All others can often be covered through conscious food choices.

Sample Meal Distribution

A possible daily plan for a plant-based athlete (75 kg, target: ~170 g protein):

Breakfast (40 g protein) Oats with soy yoghurt, hemp seeds, and berries. Plus a protein shake with pea protein.

Lunch (45 g protein) Lentil curry with brown rice, broccoli, and tofu.

Snack (25 g protein) Hummus with wholemeal bread and edamame.

Dinner (40 g protein) Chickpea bowl with quinoa, avocado, and roasted pumpkin seeds.

Post-workout (25 g protein) Protein shake with pea-hemp protein and banana.

Spread across five meals, the leucine threshold is reached or nearly reached in each one.

Conclusion

A plant-based diet and ambitious training are not mutually exclusive. Research shows that plant protein, in sufficient quantity and proper combination, can support muscle building just as effectively as animal protein. Creatine, vitamin B12, and per-meal leucine intake deserve particular attention. Those who address these points can train at a high level on an entirely plant-based diet.

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Sources:

• Hevia-Larrain V et al. (2021). High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations. Sports Medicine.
• Bakaloudi DR et al. (2020). Intake and adequacy of the vegan diet. A systematic review of the evidence. Clinical Nutrition.
• Rogerson D (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition.
• Gorissen SH et al. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids.
• Messina M et al. (2018). No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength. International Journal of Sport Nutrition and Exercise Metabolism.