Uploaded May 2026 | Updated September 2026, 2 weeks ago
How much protein do you really need to build muscle, and can a vegan diet provide enough high-quality protein for strength and muscle growth?
Protein advice online can get confusing fast. How much protein can your body actually use in one meal? Is plant protein as good as animal protein for building muscle? And how much protein do you really need to build or maintain muscle?
In this video I share the protein advice I actually follow now after learning from researchers, podcasts, and studies on protein metabolism, muscle protein synthesis, plant-based protein, and resistance training.
I talk about the idea that your body can only use 20-30 grams of protein at a time, whether protein is wasted if you eat more than that in one meal, how amino acids are used by the body, and why I don’t stress about perfectly combining plant proteins at every meal.
I also look at research comparing high-protein vegan diets and omnivorous diets for muscle growth and strength, and why a well-planned plant-based diet can absolutely support building muscle when protein needs are met.
Finally, I talk about how much protein I aim for, why I usually land around 1.4-1.6 g/kg per day, and why more protein is not always better.
References / resources mentioned:
The Proof Podcast with Simon Hill — Dr. Luc van Loon: “World-Leading Muscle Researcher: How Much Protein Per Meal Actually Builds Muscle?”
youtube.com/watch?v=lfh8cHnrKmI
Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults
pubmed.ncbi.nlm.nih.gov/36822394
Full paper:
pmc.ncbi.nlm.nih.gov/articles/PMC10308267
The Impact of Plant-Based Proteins on Muscle Mass and Strength Performance: A Comprehensive Review
pubmed.ncbi.nlm.nih.gov/39982647
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength
pubmed.ncbi.nlm.nih.gov/28698222
Full paper:
pmc.ncbi.nlm.nih.gov/articles/PMC5867436
More high-protein plant-based meal ideas:
What I Eat To Get Enough Protein As A Vegan Athlete
youtube.com/watch?v=tXhvXguf8q4
Protein Packed Vegan Meals That Actually Taste GOOD
youtube.com/watch?v=zDDUmWBIvB0
I Tried to Build the Ultimate High-Protein Vegan Day of Eating
youtube.com/watch?v=PfmgrtqVBUQ
FREE EBOOK EASY VEGAN DRESSINGS & SAUCES EBOOK:
simnettnutrition.com/op/easy-vegan-dressings
USE MY CODE DEREK15 for 15% OFF VEDGE NUTRITION: vedgenutrition.com/SimnettNutrition
SOCIALS
• INSTAGRAM: instagram.com/simnettnutrition
• FACEBOOK: facebook.com/simnettnutrition
HERE ARE THINGS I USE & LOVE (CAMERA, FITNESS & KITCHEN GEAR):
amazon.com/shop/simnettnutrition
WHO AM I?
I'm Derek Simnett, a Certified Nutritional Practitioner.
I love calisthenics, weight lifting and making good food!
How much protein do you really need to build muscle, and can a vegan diet provide enough high-quality protein for strength and muscle growth?
Protein advice online can get confusing fast. How much protein can your body actually use in one meal? Is plant protein as good as animal protein for building muscle? And how much protein do you really need to build or maintain muscle?
In this video I share the protein advice I actually follow now after learning from researchers, podcasts, and studies on protein metabolism, muscle protein synthesis, plant-based protein, and resistance training.
I talk about the idea that your body can only use 20-30 grams of protein at a time, whether protein is wasted if you eat more than that in one meal, how amino acids are used by the body, and why I don’t stress about perfectly combining plant proteins at every meal.
I also look at research comparing high-protein vegan diets and omnivorous diets for muscle growth and strength, and why a well-planned plant-based diet can absolutely support building muscle when protein needs are met.
Finally, I talk about how much protein I aim for, why I usually land around 1.4-1.6 g/kg per day, and why more protein is not always better.
References / resources mentioned:
The Proof Podcast with Simon Hill — Dr. Luc van Loon: “World-Leading Muscle Researcher: How Much Protein Per Meal Actually Builds Muscle?”
youtube.com/watch?v=lfh8cHnrKmI
Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults
pubmed.ncbi.nlm.nih.gov/36822394
Full paper:
pmc.ncbi.nlm.nih.gov/articles/PMC10308267
The Impact of Plant-Based Proteins on Muscle Mass and Strength Performance: A Comprehensive Review
pubmed.ncbi.nlm.nih.gov/39982647
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength
pubmed.ncbi.nlm.nih.gov/28698222
Full paper:
pmc.ncbi.nlm.nih.gov/articles/PMC5867436
More high-protein plant-based meal ideas:
What I Eat To Get Enough Protein As A Vegan Athlete
youtube.com/watch?v=tXhvXguf8q4
Protein Packed Vegan Meals That Actually Taste GOOD
youtube.com/watch?v=zDDUmWBIvB0
I Tried to Build the Ultimate High-Protein Vegan Day of Eating
youtube.com/watch?v=PfmgrtqVBUQ
FREE EBOOK EASY VEGAN DRESSINGS & SAUCES EBOOK:
simnettnutrition.com/op/easy-vegan-dressings
USE MY CODE DEREK15 for 15% OFF VEDGE NUTRITION: vedgenutrition.com/SimnettNutrition
SOCIALS
• INSTAGRAM: instagram.com/simnettnutrition
• FACEBOOK: facebook.com/simnettnutrition
HERE ARE THINGS I USE & LOVE (CAMERA, FITNESS & KITCHEN GEAR):
amazon.com/shop/simnettnutrition
WHO AM I?
I'm Derek Simnett, a Certified Nutritional Practitioner.
I love calisthenics, weight lifting and making good food!
