Plant-Based Diets and Muscle Mass: What the Data Actually Shows

Plant-based diets are growing in popularity, often promoted for their benefits on heart health, longevity, and environmental sustainability. But when it comes to muscle mass, many people wonder: can you really build and maintain muscle without animal protein?

At Kalos, we use DEXA Scan technology to measure lean mass with precision, giving clients the data to see how different diets affect their muscle growth, fat loss, and overall health.

The Common Concern: Protein Quality

One of the biggest debates around plant-based diets is protein quality.

• Animal proteins are “complete,” containing all essential amino acids.
• Most plant proteins are incomplete, though this can be resolved by combining sources like legumes and grains.
• Digestibility tends to be lower with plant proteins, which may require higher total intake.

What the Data Shows About Plant-Based Diets and Muscle

1. Muscle Growth Is Possible

Studies confirm that with adequate protein intake and resistance training, plant-based eaters can build muscle comparably to those consuming animal protein.

2. Higher Protein Needs

Plant-based athletes may need 10–20% more protein than omnivores to achieve similar muscle growth due to digestibility differences.

3. Muscle Preservation in Fat Loss

DEXA data often shows that plant-based clients can maintain lean mass during fat loss phases, provided they prioritize protein and strength training.

4. Visceral Fat Reduction

Some studies suggest plant-based diets may lower visceral fat more effectively, supporting better metabolic health.

How DEXA Scans Prove the Impact

A DEXA Scan provides clarity beyond the scale:

• Lean mass tracking: Are you building or losing muscle on your plant-based plan?
• Fat distribution data: Are you reducing fat evenly, or holding onto visceral fat?
• Comparison over time: Monthly or bimonthly scans reveal how diet and training are working together.

Real-World Example

A Kalos client transitioned from an omnivorous diet to a fully plant-based diet while continuing strength training. Their first scan showed stable lean mass, but by slightly increasing protein intake through lentils, tofu, and protein powder, their follow-up scans revealed a 3 lb gain in lean mass and 4 lb reduction in fat over 12 weeks.

Tips for Building Muscle on a Plant-Based Diet

• Diversify Protein Sources: Combine legumes, grains, nuts, and seeds.
• Consider Supplementation: Plant-based protein powders can help close the gap.
• Strength Train Consistently: Resistance training is essential regardless of diet.
• Track with DEXA: Ensure your nutrition plan is supporting lean mass, not eroding it.

The Bottom Line

A plant-based diet doesn’t mean sacrificing muscle. With the right protein strategy and consistent strength training, it can support both muscle growth and fat loss. Using DEXA Scan, you can measure exactly how your diet affects your body composition and optimize your plan for long-term results.

Book Your DEXA Scan with Kalos Today in Downtown San Francisco or Palo Alto!

If you’re ready to take control of your health with the most accurate body composition analysis available, it’s time to book your DEXA scan at Kalos. Whether you’re looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.

Schedule your scan today at Kalos, your journey to data-driven fitness starts now.

‍