 Vegetable protein is another top choice of vegan protein for those trying to gain lean mass. The ingredients for these proteins are easy to find at many stores and include wheat gluten (used to make seitan), and textured vegetable protein (TVP). Some stores carry these products ready to eat, but they are slightly more expensive than getting the base components and making them at home. Seitan and TVP can be made to have the same consistency as many meat products, and are comparable in the grams of protein they provide. Legumes (beans, etc) and grains are also great vegan sources of protein. While in the growth phase, the main concern is overall calorie consumption, but care must be taken as the person enters the “leaning out” phase so that they do not over-consume carbohydrates. At the leaning out phase, the vegan athlete must be sure to keep their protein intake high while minimizing carbohydrates.
It should come as no surprise that fat consumption is essential for anyone looking to gain mass. Vegan athletes can get all necessary forms of fat in their diets without needing to consume animal products. Healthy sources of fat can be found in nuts, seeds, and products such as avocados. As we mentioned with carbohydrates, fat intake needs to be monitored as the person transitions from a “mass gain” phase to a “leaning out” phase.
Supplements
Vegans have a wide array of protein/meal replacement products available. Manufactures produce pea, rice, almond, and hemp protein. These different supplements can be mixed, or made from a single ingredient, and they often come in easy-to-mix powder forms. Ready to eat bars are also another great option for vegans, and these exist in specialty brands as well as many popular brands found at nearly every store.
Once a person has their nutrition and exercise routine in order, they should begin to explore the benefits of other supplements. Vegan appropriate supplements include creatine, glutamine, nitric oxide, and others that vary by manufacturer. Vegan athletes need to be aware about the main ingredients, as well as by-products that are contained in the supplements. It is best to look at the ingredient list and research anything that is unclear. Note that some popular products for gaining lean mass are derived from animals and are therefore not vegan. These include, among others; whey protein, casein protein, colostrum, and perhaps glucosamine and chondrotin.
Vitamins & Minerals
Due to the high demands of training and the absolute need for all nutrients, any athlete looking to gain lean mass should ensure they are consuming all of the necessary vitamins and minerals for a balanced diet. In addition to eating a variety of fruits and vegetables, these individuals should add a multi-vitamin to their regimen. Vegans need to ensure an adequate amount of calcium, iron, and vitamin B since these may be lacking in their diet. Again, these needs are easily met by multi-vitamins. In addition, vegans can find many products fortified with these nutritional components.
Manny Escalante, Jr. MA, ATC, CPT has a Master's Degree in Sports Medicine, Certified Athletic Trainer, and Certified Personal Trainer. Competed in bodybuilding and a 3 time Ironman Triathlon Finisher
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Nutrition 
