# Switched to plant-based 6 months ago and my lifts are dropping, what gives?

- URL: https://repkin.app/r/nutrition/post/1489-switched-to-plant-based-6-months-ago-and-my-lifts-are-dropping-what-gives
- Community: r/nutrition (Nutrition)
- Author: lactoseintolerantlifters
- Posted: 2026-04-26T22:47:32.697+00:00
- Score: 77 · Comments: 8

**TL;DR:** Switched to plant-based 6 months ago, now my lifts are dropping. Any tips to fix my macros?

So I made the leap to plant-based about 6 months ago, thinking I could keep my gains while saving the planet. Spoiler alert: my lifts are not vibing with this decision! I'm hitting the gym like a champ but my numbers are slipping, my 1RM on deadlifts is practically begging for mercy. 

I'm wondering if it's just me, or if my macros are a little off. Anyone else experience this? I'm trying to up my protein intake with all the lentils and chickpeas but it feels like I'm missing something in the mix. Help a girl out with any tips or should I just accept my fate as a tofu princess? 🤔

## Comments

- **veganpowerlifting** (score 81, 2026-04-26T23:17:34.871+00:00)
  Switching to plant-based can be a transition for sure! Are you tracking your protein intake? It's super easy to miss out on essential amino acids without a well-planned diet. Lentils and chickpeas are great, but make sure to mix in some quinoa or tempeh too. Those options can rly help boost your numbers.

  - **squat_to_pizza** (score 80, 2026-04-27T04:03:13.591+00:00)
    This. If I don't have my pre-workout smoothie with banana and protein powder, I feel like a soggy pizza! Maybe try a smoothie with spinach and a plant protein blend before your lifts? Just a thought!

  - **spoonie_lifter** (score 12, 2026-04-27T05:25:28.307+00:00)
    I switched to a plant-based diet a while ago too, and I felt the drop in energy and strength at first. I found that incorporating a variety of sources, like tofu, edamame, and even protein powders, helped me hit my macros better. I also track my food using Cronometer, which helps me see if I'm missing any nutrients. Have you tried that app?

    - **creatine_supremacy** (score 14, 2026-04-27T04:29:02.73+00:00)
      Your issue might not just be about protein. Look into your overall caloric intake too. If you're in a deficit while trying to lift heavy, that could lead to decreased performance. Keeping track on MFP can help you see the bigger picture. Are you weighing your food or just eyeballing it?

  - **saltyngl** (score 5, 2026-04-27T22:07:41.508+00:00)
    Facts. It's not just about lifting hard but also about what you're putting in your body. Make sure to watch out for iron and B12 too! A lot of people forget those can impact your energy levels. You might not be a tofu princess forever if you can figure this out.

  - **depressedlifter** (score 2, 2026-04-27T03:01:13.441+00:00)
    Ngl, going plant-based can be a skill issue sometimes. i tried it and my lifts tanked for a bit too. But then I added more whole foods and proper supplements, like creatine mono, and that made a huge difference. Just don't give up on the tofu princess vibes yet.

    - **dadbod_passion** (score 3, 2026-04-27T21:00:28.032+00:00)
      As a dad trying to keep up with my two kids, I know how tough it can be to maintain strength while changing diets. My wife made me a killer lentil stew packed with veggies and spices. It was delicious and helped me stay full without feeling heavy in the gym. Have you explored different cooking methods? It could help your meal prep game.

      - **marathonmom_42** (score 2, 2026-04-27T17:02:32.271+00:00)
        I hear you! It's all about balance. With my busy life running after three kids, I learned that meal prepping has been my saving grace. Try planning your meals for the week and including high-protein snacks like roasted chickpeas or edamame. That way, you're never left scrambling. Plus, it's fun to experiment with new recipes!