In this episode, Alice and Sawyer take a deep dive into one of the most common questions in vegan fitness: how much protein do you really need?

They break down evidence-based ranges for total body weight and lean mass, explain how needs shift during cutting, bulking, maintenance, aging, or recovery, and clear up common misconceptions in the vegan community.

The conversation also covers satiety, muscle retention, metabolic health, and why carbs and resistance training matter just as much as protein.

To wrap up, they share their favorite practical high-protein vegan foods that make it easy to hit your goals without obsession, from seitan and soy curls to protein cereals, tofu hacks, pastas, and homemade staples.

🌱 Coaching Application

Take your fitness and nutrition goals to the next level with one-on-one coaching:

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📖 Free 7-Day High-Protein Meal Plan:

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💪 Muscles by Brussels Membership:

Try it free for one month:

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✅ Membership Includes:

• 4 live coaching calls per month


• Monthly home or gym workouts


• 200+ high-protein vegan recipes


• Exclusive app features


• Habit challenges with cash prizes


• A supportive vegan athlete community

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SCIENCE:

MASS (Monthly Application In Strength Sport): MASS is one of our secret weapons and it continues to be an invaluable resource for us to keep up to date with the latest research. Don’t get swept up in fads or bogus info. Sign up and stay up to date with easy-to-consume journals and support the evidence-based fitness community.

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