Long story short, fuck yea. Excuse my French. As so many people have already said before me and as the message is getting louder and louder YOU DON’T NEED ANIMAL PROTEIN TO BUILD MUSCLE. Why? Simple. Animals get their protein from plants, we then eat the animal and get the protein through the animal. Which means the animal is the middle man. And of course you’ll need to eat more veggies in order to get to the same amount of protein as a piece meat, I mean only imagine how much soy and corn a cow has eaten before it ends up on your plate.. and trust me that cow wasn’t a healthy little happy bean, that cow has had an absolutely miserable life. So why not just skip the cow, let it live and go straight to the source of protein, plants! If you look at the facts 100 kcal of steak contains about 8gr of protein while 100kcal of broccoli contains 11.1 gr of protein, and yeaaa 100kcal of broccoli is a hella lot more on your plate then 100 kcal of steak but I mean that only means you get to eat more and isn’t that just a massive bonus? Ofcourse you won’t just eat broccoli and there are many nuances to what I write here but to make a long story short, as long as you eat a varied diet with lots of different veggies, legumes and grains you will be able to hit all 9 amino acids that our own body can’t make and needs to build and recover muscle. Watch your fat intake, have your carbs steady and load up on plant protein, you’ll be ready to build some lean muscle in no time. And the best thing is there are SO MANY alternatives these days, even for the people that love the taste of meat it’s not that hard to makes some changes. Even if you’d just have a couple of meat free days a week, I promise, you won’t loose any muscle. I’ve also struggled with the whole protein confusion, the dietary industry is good in spreading confusing messages so people don’t really know what’s healthy and what’s not. However if you’d ask any real nutritionist out there they’d most likely say that you should focus on whole food plant based, limit your meat intake and cut processed foods, this is universal. That’s why it’s hard to see that so many people are still following diet trends and commercials on tv that tell you that bacon and milk are healthy and you should eat as much chicken breast and lean meat as you can to gain muscle. Whilst these products contain protein they also contain a vast amount of other shit you really don’t want in your body, not to mention the difference between animal protein and plant protein. Check out some of the documentaries I’ve posted here (especially Gamechangers if you’re interested in vegan muscle gains!

Anyways I always wondered if there were any established vegan athletes or body builders out there and if it was harder to build muscle on a vegan diet. It ends up there are A LOT of vegan athletes and it doesn’t have to be any harder to build some plant fueled muscles. Obviously when you’re an athlete of any kind, wether it be cross fit, endurance sports or body building you’re always very conscious about what you eat and it takes a great deal of discipline to keep the growth going and enhance your physique through nutrition and training. But most vegan athletes actually state that their performance have improved on a plant based diet, not only that their physique has improved but that their mentality has also been lifted. They feel more clear, more motivated and they feel like their bodies recover faster. I’ve listed some vegan athletes for you to check out, there’s way more then I’ve listed here but these are the ones that have had an impact on my life! I also took the liberty to add some influential vegans to the list just to let you know the movement is big and growing by the day.



If you’ve seen Game Changers on Netflix, you’ve seen this guy! (If you haven’t seen Game Changers, close this page and open Netflix to watch Game Changers) Anyways he is one of the strongest men on earth and just for you to get an idea about exactly how strong, here are  his PR’s: Bench 210kg, Squat 360kg & Deadlift 360kg, uhum. He also set the world record in yoke walk by carrying a 550kg yoke. Yes my friends carrying 550kg, a vegan did this. 



Lewis Hamilton, while most of my Dutchies won’t be a big fan of the guy since he’s often ahead of Max Verstappen in Formula One he really is the leading Formula One driver of his generation. He has equalled Micheal Schumacher’s total of seven world championships which makes him the greatest of his time. He initially went vegan motivated by environmental concerns but he also stated that it changed his life, that he has more energy and is much more productive. He wakes up feeling better, clearer in thought and fresher in his body. He said he recovers quicker, sleeps better and his skin has cleared up. I mean so many impacts.. 



Who hasn’t heard of this kick ass woman! After she was diagnosed with an autoimmune disease, she realized she needed to change her lifestyle. Once she started eating a (raw) vegan diet she fell in love with fueling your body the best way possible. And just to stuff another name in this list -> Noke Djokovic (@djokernole) one of the best male tennis players in the world also happens to be vegan! 



Nate Diaz is a very successful MMA fighter, while he already had a number of MMA achievements, he really got acknowledged after his infamous fight with – who else – Conor McGregor. He was the very last minute replacement and McGregor thought that this would be cat in the bag after still being undefeated in the ring. In a fight that stunned the world Diaz came out on top and won the bloody fight leaving everyone in awe. McGregor made fun of him prior to the fight not eating meat but changed his mind quickly after the fight was over. In interviews he talked openly about his plant based diet, attributing much of his success to being vegan. He told Mens Journal in 2016 ‘ If anything, meat’s gonna slow you down’  Thank you Nate, thank you very much. 



An awesome Dutch cross fit athlete, who won the cross fit games of 2020 and is therefor the fittest woman in the Netherlands, that’s already a massive accomplishment and she just happens to do it completely plant fueled. Just another example that you don’t need eat animals to be strong.



@nimaidelgado, @gracebeverly, @biancataylor, @tinalouise, @coupe_dc, @chris_moore, @luke_switzerland, @simonhill, @tabithabrown, @sweetpotatosoul, @fearnecotton, @niomismart, @lisagoesvegan, @jessbeautician, @indiareynolds, @markschadenberg, @giselebundchen, @darinolien, @ariane grande, @paulmccartney, @russellbrand, @moby, @beyonce, @jasonmraz, @elliegoulding, @madonna, @erykahbadu, @jlo, @rza, @natalieportman, @joaquinlphoenix, @woodyharrelson, @pamelaanderson, @peterdinklage, @ellenpompeo , @benedictcumberbatch, @zacefron, @mayimbialik, @jessicachastain, @portiaderossi, @darylhannah, @aliciasilverstone, @ellenpage, @liamshemsworth, @katemara, @jennadewantatum, @oliviawilde, @bellamyyoung, @emilydeschanel, @michellepfeiffer, @jaredleto, @nathalieemmanuel


Although there’s probably countless other famous people that are eating a plant based diet I just thought it’ll be cool to showcase some names up here that you might know. Or at the influencer side to check out some people who might be motivating or inspiring. I know that when I found some vegan fitness models on insta I got quite motivated! BUT please don’t see this as an invitation to go around scrolling aimlessly on peoples instagram pages that are all perfectly perfect and vegan and beautiful and wealthy but just see this as a sign that so many people, influential people are already on the plant based wagon, that are building their physique, career and health while being vegan. & that’s a pretty cool thing if you’d ask me. It’s not just outcasts, hippies and nut jobs that decide to go vegan, it’s actually a whole scala of people around the world. 

Of course everyone has their own reason to adopt a vegan diet, wether it’s for farm animals,  the planet, world hunger, their health, wildlife, compassion, the rainforest or peace, any of these reasons are legit enough to ban animal products out of your life. 

Also just a disclosure; some people on this list I follow myself but not all of them which means that if they decided to ditch their vegan diet (like Miley Cyrus did a few months ago, because it apparently wasn’t good for her brain health……….yea, don’t get me started) I might not be in the loop about it. If so just let me know in the contact form and I’ll scrap ‘m off the list. 

Need to discuss anything?


8 thoughts on “Vegains”

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