Do you live a vegan lifestyle and want to get super ripped? It can be difficult to make major muscle gains if you are not following a proper diet. A key ingredient in gaining muscle mass is protein intake.

Consuming a vegan diet does not eliminate protein in your diet, contrary to popular belief. There are several foods and supplements to help you keep up with your protein on your way to becoming a bodybuilder.

Quinoa: Contains 8 grams of protein per 1 cup cooked serving.

Quinoa is a gluten-free whole-grain carbohydrate. It is also considered a whole protein because it contains all nine essential amino acids. Quinoa has a fairly incredible nutritional base. It is considered an excellent source of fiber, protein, B vitamins, and iron. Since 15% of quinoa is made up of protein, it is a high-protein, low-fat grain option.

Soy Protein: Varies.

Soy protein comes in several forms. Firm tofu contains 10 grams of protein per ½ cup serving. Tempeh contains 15 grams of protein per ½ cup serving. Natto contains 15 grams per ½ cup serving as well. Soy isn’t for everyone.

Always be sure that you are not allergic, as it is a common allergen. Soy contains a variety of nutrients such as omega-2 fatty acids and fiber.

Rice and Beans: Contains 7 grams of protein per 1 cup serving.

Rice and beans are one of the most popular sources of protein for vegans. You can do so much with them and incorporate them into many different recipes. It’s also one of the most affordable sources of protein available. Not only are rice and beans a great source of protein, but they also contain all 9 essential amino acids.

Beans contribute approximately 7.8 grams of fiber as well. Beans also help lower cholesterol and help to keep well-balanced blood sugar levels.

There are also several brands of nutritional supplements that are vegan-friendly.

Soy-based protein powders have so many benefits. They are cruelty-free, which means no animal products are used in these supplements. The biggest concept of going vegan is to eliminate the consumption of animal products and byproducts.

They are also proven to be just as effective as whey protein powders! If you are unsure of what products are out there that fit into your lifestyle, have no fear.

Here are a few products that are advertised as vegan:

Ideal Raw

BioTRUST Harvest

Naked Nutrition

These are only a few of the many brands out there advertised as vegan. There are so many options, so if you have that soy allergy there are proteins available such as pea protein, brown rice protein, hemp, chia, and many more. There are even brands out there that have non-vegan products but advertise a few products as vegan-friendly. It’s a step in the right direction for companies like this, and it gives the vegan community more options when picking the right supplements for them.

Along with the variety of foods and supplements, another key ingredient in gaining lean muscle mass is exercise. Protein supplements are not just some magic drink that is going to make you gain a large amount of muscle.

It can actually have a negative effect on your body consuming all that protein and not following a proper workout routine will take the excess protein and convert it into fat. So proper diet AND exercise will always go hand in hand.

So if you are vegan and want to make those major gains, there is no need to worry about upping your protein take. The options are vast and your goals can be easily accomplished with dedication, focus, and perseverance.