It is no surprise that getting enough protein on a vegan diet can be tricky. In this post I provide you with my top 11 muscle building vegan proteins for women over 40. I will also discuss the importance of protein and recommendations for how much protein you should be consuming per day to meet your muscle building needs. After reading this article you will have a better understanding on what foods are high in protein and how to include then into your eating plan.
Where Do You Get Your Protein?
One of the most common questions I get as a vegan stems around how I meet my protein needs. Most women struggle with getting enough protein whether they are vegan or not. Especially if they are trying to build muscle. In this article I will provide you with options for vegan protein sources and how to meet your protein needs for building muscle over 40.
I want to empower you to eat more plants and incorporate foods like tofu and tempeh into your diet. Getting protein while eating a vegan diet does not have to be hard or complicated. You just need knowledge and a plan.
Why Protein is Crucial for Muscle Building in Mature Women
Before we get into the foods I recommend, it is important to discuss why women over 40 need protein. As we women age, our muscle stores decrease. This is why strength training is so important and needs to be a part of our exercise regimen. I talk about strength training in this post.
Now that we know how important strength training is, we need to realize that we cannot build muscle without adequate protein intake. Adequate protein intake is essential for preserving lean muscle mass, supporting bone health and boosting our metabolism.
Another reason to bump up your protein intake is to help with hormone regulation. During peri and postmenopausal stages our estrogen levels decline and/or fluctuate. This is important to note because estrogen is important in stimulating muscle growth. This is where protein comes in. Increasing our protein intake helps to fill in the gap and pick up the slack for our declining estrogen levels.
When we increase our protein intake to adequate levels and, combine that with resistance exercise, our bodies will stimulate muscle protein synthesis, counteract age-related muscle loss, and support our overall strength and muscle building capabilities.
How Much Protein Do Women Over 40 Need for Muscle Building?
Another important question. The RDA recommends 0.8 grams of protein per kilogram of body weight. For a 130 pound woman this equates to 47 grams of protein per day. This is way too low and based on outdated information and not tailored to aging women who are trying to build muscle.
The better recommendation for women over 40 who are building muscle is about 1.7-2.4 grams of protein per kilogram of body weight. So, for a 130-pound woman this is 100-142 grams of protein per day. Double the RDA!
I know what you’re thinking, how am I going to meet my protein needs? I got you covered. After you calculate your protein needs, divide that by 3 and that is the amount you will need to eat at each meal. This should be around 30-50 grams per meal. I will show you how easy it is. You just need a plan and some support which I will provide you with to meet your needs.
My Top 11 Muscle Building Vegan Proteins for Women
Tofu
- Protein content per ½ cup serving: 10-15 grams depending on the type of tofu. Extra-firm tofu will have more protein than silken tofu.
- Additional nutritional benefits: Not only high in protein, tofu is a good source of calcium, iron, magnesium. It is also a complete protein containing all nine essential amino acids.
- Recipe ideas for incorporating tofu
- Tofu scramble for breakfast
- Marinated tofu steaks
- Crispy baked or air fried tofu in a salad or stir fry
- High Protein Vegan Buddha Bowls
- Vegan High Protein Wrap with Tofu and Veggies
Tempeh
- Protein content per ½ cup serving: 15-20 grams
- Additional nutritional benefits: High in fiber, prebiotics and probiotics (because it is basically fermented soybeans). It is also a good source of iron and calcium.
- My favorite ways to incorporate tempeh
- Tempeh “bacon” strips
- Crumbled tempeh in chili or pasta sauce
- Marinated and grilled tempeh skewers
Seitan
- Protein content per serving: About 21 grams per ⅓ cup (100 g) serving. Most vegan sausages are seitan based and typically have about 20 grams of protein per sausage.
- Because seitan is made with vital wheat gluten, if you have celiac disease or are sensitive to gluten I would recommend avoiding it.
- Ideas for cooking seitan
- Use as a meat substitute in stir-fries, fajitas, or sandwiches
- Grill or bake seitan steaks
- Add to soups or stews for extra protein
Lentils
- Contain around 9 grams per ½ cup cooked (100 grams)
- Lentils are a great source of fiber, iron, folate and potassium
- Various types of lentils and what types of recipes to use them in
- Red lentils: Quick-cooking, great for soups and dals
- Green lentils: Hold their shape well, ideal for salads and side dishes
- Brown lentils: Versatile, good for stews and veggie burgers
Beans
- Protein content per serving: about 7-9 grams per ½ cup cooked
- Versatility in recipes
- Chickpeas can be pureed into hummus or roasted for snacking or topping salads
- Beans can be added to soups, pasta or curries
- Additional health benefits for women over 40
- Rich in fiber for digestive health, contain phytoestrogens which may help with menopausal symptoms
Vegan Greek Yogurt
- Protein content per serving: ½ cup serving (depending on the brand) provides about 11-12 grams of protein. I make my own soy yogurt or use the Greek Yogurt made by Kite Hill.
- Recipe ideas
- Top with fresh fruit and granola for breakfast
- Make a protein bowl by adding a scoop of your favorite protein powder and topping with nuts and fruit for an after-workout snack or meal. Ultimate 4 Ingredient High Protein Yogurt Bowls.
- Use in place of sour cream with tacos or on a baked potato
Hemp Seeds
- 3 tablespoons contain 10 grams of protein
- Nutritional benefits: High in omega-3s, particularly ALA (alpha-linolenic acid)
- Easy ways to incorporate them into your diet:
- Sprinkle on salads or oatmeal
- Blend into smoothies
- Use as a topping for yogurt or roasted vegetables
Pea Protein Powder
- Protein content per serving: Typically, 20-25 grams per 30g scoop (varies depending on the brand you are using)
- Benefits of pea protein for muscle building: Contains all essential amino acids, easily digestible, and hypoallergenic
- My favorite protein powders are: Truvani, Huel, and Vedge.
- How to choose a high-quality pea protein supplement:
- Look for organic, non-GMO options
- Choose unflavored varieties for versatility
- Make sure the protein powder you use has been third party tested as some plant-based protein powders have been found to be high in heavy metals
Edamame
- Protein content per serving: About 8 grams per 1/2 cup (78g) serving
- Rich in isoflavones, which may help reduce hot flashes and maintain bone density
- Preparation tips and serving suggestions:
- Steam and serve as a snack with sea salt
- Add to salads or grain bowls
- Puree into dips or spreads
TVP (Textured Vegetable Protein):
- Contains about 12 grams per 1/4 cup (28g) dry
- Nutritional benefits: Low in fat and calories, high in fiber and a good source of iron and magnesium
- It is also a complete protein source (contains all essential amino acids)
- Recipe ideas:
- Use in place of ground beef in pasta sauces, tacos, chilis or stuffed peppers
- Combine with beans and spices and form into burger patties
Pea Protein Crumbles:
- Protein content: 20 grams per ½ cup cooked
- Nutritional benefits: contains all 9 essential amino acids, good source of iron
- Great protein option for those with soy or gluten allergies
- Recipe ideas:
- Use in place of ground beef in tacos
- Top salad or baked potatoes
- Mix with tofu and veggies for a high protein tofu scramble
- Vegan Taco Bowls with Cilantro Lime Sauce
Combining Protein Sources for Optimal Muscle Building
Creating a balanced vegan diet rich in protein requires thoughtful planning, but it’s entirely achievable. The key is to incorporate a variety of plant-based protein sources throughout the day. This not only ensures adequate protein intake but also provides a complete amino acid profile, essential for muscle building and repair.
Some examples include pairing legumes with grains or nuts with seeds can create complementary protein combinations. Additionally, incorporating protein-rich foods at each meal and snacks helps maintain a steady supply of amino acids throughout the day, which is beneficial for muscle synthesis and recovery.
The role of protein powders and bars in meeting protein needs
While it’s possible to meet protein needs through whole foods alone, some women may find supplements like protein powder and/or protein bars helpful in reaching their protein goals. Vegan protein powders, such as pea, hemp, or rice protein, can be convenient options, especially post-workout or when whole food sources are not readily available. I will often use a protein powder in the morning mixed in yogurt or a smoothie to meet my needs. I also have a weakness for protein bars and will often reach for one midday.
It’s important to remember that supplements should complement, not replace, a balanced diet. Whole foods provide not only protein but also fiber, vitamins, minerals, and other beneficial compounds that work synergistically in the body. When choosing supplements, opt for high-quality, third-party tested products to ensure purity and effectiveness. Always consult with a healthcare provider or registered dietitian before starting any new supplement regimen, especially for women over 40 who may have specific health considerations.
Combining Protein Intake with Strength Training for Optimal Results
While adequate protein intake is crucial for muscle building, it’s only part of the equation. Strength training is equally important, especially for women over 40. Resistance exercises stimulate muscle growth and increase bone density, which is particularly beneficial as women approach menopause and the risk of osteoporosis increases.
Aim for at least two to three strength training sessions per week, focusing on compound exercises that work multiple muscle groups simultaneously. This could include exercises like squats, deadlifts, push-ups, and rows. Gradually increase the weight and intensity as you progress.
Remember to fuel your workouts with protein-rich meals or snacks before and after training to support muscle recovery and growth. The combination of proper nutrition and consistent strength training can lead to significant improvements in muscle mass, strength, and overall health for women over 40.
Conclusion
To summarize real quick, meeting your protein needs while building muscle on a vegan diet does not have to be hard. You need a plan and a stocked pantry and fridge. The 11 foods listed above will help to get you there and achieve your goals.
I am here to help you along the way and am always available if you have any questions. Just leave a comment below or send me a message. Sign up for my free vegan meal prep guide below to help get you started. If you are curious about what I eat in a day, let me know and I can post a day in my life to help give you some ideas and inspiration. Have a great week!
