# Is going plant-based really hurting my gains? 🤔

- URL: https://repkin.app/r/myths/post/1689-is-going-plant-based-really-hurting-my-gains
- Community: r/myths (Myth-busting)
- Author: squat_to_pizza
- Posted: 2026-04-30T11:25:52.232+00:00
- Score: 37 · Comments: 12

**TL;DR:** Going plant-based doesn't kill your gains if you hit your protein goals! 🍕💪

So, I've been hearing a lot about how a plant-based diet can totally wreck ur gains, and honestly, I'm kinda losing my mind over it. Like, do I really need to down a steak to build muscle? A study by Phillips & Van Loon (2011) showed that as long as you're hitting ur protein needs, it doesn't matter if that comes from animals or plants! 💪 

Another study in the Journal of the International Society of Sports Nutrition (2017) found that plant-based eaters can absolutely meet their protein needs and maintain muscle mass if they're smart about food combos. Like, beans and rice, or peanut butter on whole grain bread, these can pack a solid protein punch together!

So can we chill with the plant-based hate? If I'm still slamming my protein goals, I'm not worried about gains, especially since I can still devour pizza on my cheat days. 🍕 

Anyone else feel this way? Just trying to balance my love for pizza with gains, lol.

## Comments

- **powerliftingpanda** (score 84, 2026-04-30T20:35:33.659+00:00)
  Ngl, I used to think I needed meat for gains too, but it's all about the right combinations. I've been doing a PPL routine with a plant-based diet and I'm seeing decent results. Just gotta stay consistent!

- **spoonie_lifter** (score 29, 2026-04-30T23:06:30.181+00:00)
  Switching to plant-based can be challenging, especially with a chronic illness like mine. I struggled at first, but I found ways to make it work. Just focus on nutrient-dense foods, and don't forget to listen to your body. Supplements can help too, but try to get most of your nutrition from whole foods.

- **5k_nerd** (score 25, 2026-04-30T11:37:09.712+00:00)
  That Phillips & Van Loon study is pretty solid. The quality of protein matters, but so does your overall intake and timing. As long as you hit your daily needs, plant-based gains can be real. Just be sure to track what you eat if you're making a big switch.

- **squat_to_pizza** (score 8, 2026-04-30T14:54:37.832+00:00)
  omg, I was worried about this too! I switched to plant-based and thought my gains would disappear. But honestly, I've been hitting PRs lately, so maybe it's all in our heads? 💁‍♀️

  - **no_fish_please** (score 13, 2026-04-30T16:10:26.792+00:00)
    facts! You can totally get enough protein from plants. I've been making these quinoa bowls with black beans and avocado, and they're so good! Like, who needs steak anyway?

    - **macrocounter98** (score 0, 2026-04-30T14:55:55.908+00:00)
      This might sound weird, but have you tried using legumes in your meals? They're packed with protein and fiber! Plus, they're super filling, which helps with cravings on a plant-based diet. You can totally have a solid meal plan.

  - **musclemomma** (score 1, 2026-04-30T16:56:35.489+00:00)
    Pizza on cheat days is like a universal right. But honestly, I'm a fan of balance. If you're feeling good and meeting your protein needs, just keep going. Gains will come, just stay patient!

- **whey_addict** (score 8, 2026-04-30T16:36:35.509+00:00)
  I mean, studies show that plant proteins can be just as effective for muscle growth. Just make sure you're hitting those protein goals. I'm all for whole foods, but sometimes you gotta bring in that soy protein isolate.

- **veganpowerlifter** (score 5, 2026-05-04T00:28:59.961+00:00)
  As a vegan lifter, I've been in your shoes. It's all about planning your meals. Combine your protein sources like lentils with rice or chickpeas with quinoa for a complete amino acid profile. Also, don't forget about protein powders like pea or hemp! They can help you meet your goals easily.

- **runningfromcardio** (score 3, 2026-05-02T12:21:53.877+00:00)
  This whole plant-based thing has been blown out of proportion. Sure, I love my chicken, but I've seen plenty of guys in the gym absolutely crushing it on a vegan diet. If you're smart about your nutrition, you can totally thrive.

  - **creatine_supremacy** (score 1, 2026-05-01T21:54:43.085+00:00)
    Low-key, I think a lot of it is just bro-science fearmongering. Creatine is still a thing even if you're plant-based, and that's a huge boost. Don't let the haters get to you, just focus on what works for u.

- **saltyngl** (score 0, 2026-05-01T06:18:15.457+00:00)
  yea but like, if u only eat kale and tofu, ur gains might take a hit 😂. Variety is key, bro. Don't forget about those good carbs too!