Does a vegan diet stall your muscle gains?

A 16-week study of adults in Chile shows that resistance training builds strength regardless of whether you eat meat or follow a vegan diet.

Test your knowledge

If a person is concerned that a strictly plant-based diet might prevent them from building muscle as effectively as someone who eats meat, what would this study suggest about the relationship between diet and exercise?

A) A vegan diet is superior for building muscle because it provides a more efficient stimulus for strength gains than an omnivorous diet.
B) A vegan diet may lead to significant muscle mass gains, but only if the person also consumes a high amount of animal protein.
C) Resistance training provides a strong enough stimulus to improve muscle strength regardless of whether the person follows a vegan or omnivorous diet.
D) Neither diet will result in increased muscle strength unless the individual also undergoes a specific nutritional supplement regimen.

🔬 The Breakdown

Context: This confirms that muscle growth isn't locked behind expensive animal proteins or specialized supplements; the stimulus comes from the movement, not just the plate.

Reality Check: The study measured gains over 16 weeks, which requires consistent, repeated effort rather than a quick fix or a one-time workout.

Takeaway: Start a progressive resistance routine using your own body weight or household objects to build grip strength and explosive power.

Published August 02, 2026

The science, explained

Evidence Check: This was a nonrandomized four-arm clinical trial comparing adults who had maintained either a vegan or omnivorous diet for at least six months.

Conventional Wisdom Check: This refines the common concern that plant-based diets are insufficient for muscle growth by showing that strength gains occur in both groups.

Everyday Translation: If you lift weights consistently, you can expect to get stronger whether your main protein sources come from plants or animals.

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