Five Benefits of Being a Vegan Powerlifter
- fitiqtraining
- May 9
- 2 min read
By Jen Travis
When people hear "vegan" and "powerlifter" in the same sentence, they look at me like I just said I bench press tofu blocks for fun. It sounds like a bit of an oxymoron to not consume meat and be able to build the muscle required to move around heavy weights. Spoiler alert: it's totally possible—and I'm living, lifting proof that you don’t need meat to move serious weight.
Now don’t worry—this isn’t a tofu-fueled sermon. I’m not here to convert your plate, just to share what works for me. I believe everyone’s body is different—some run on steak, some on chickpeas, some on caffeine and vibes. For me, plants pack the punch I need to train hard, recover fast, and build muscle. And yes, you can get enough protein on a vegan diet—no cow necessary.
🏋️♂️ What It Looks Like:
✅ Plant-Fueled PRs – My strength hasn’t just stayed the same—it’s grown. Every four to six weeks over the past 2 years of training, I have stood on an InBody machine to measure muscle mass and each time, I see growth. Not only that, but the proof is in the PRs, my squat, bench press, and deadlift one-rep max have increased cumulatively by over 135 pounds in one year. With proper planning, plant-based nutrition supports muscle growth, recovery, and performance.
🥗 High-Protein Plates – Lentils, tofu, tempeh, seitan, beans, and protein powders (pea, rice, hemp) are staples. I get creative in the kitchen—protein pancakes, protein oatmeal, lentil bolognese, tofu stir fry, and seitan gyros are all regulars.
⏱️ Recovery On Point – Thanks to anti-inflammatory foods and tons of micronutrients, my recovery is faster. Soreness doesn’t linger like it used to even after a day of lifting over 50,000 pounds in the gym.
📚 Intentional Eating – Just because it’s vegan doesn’t mean it’s healthy. Trust me, there’s no shortage of ultra-processed, nutrient-lacking vegan junk out there masquerading as “plant-based.” So, planning and meal prepping are key to ensure I am being smarter about what goes in my mouth.
💥 Energy Without Compromise – I lift heavy, I eat big, and I do it without animal products. No compromises (except for nerd clusters). Just choices that align with my body and my goals.
Whether you’re curious, skeptical, or ready to make a shift, know this: being vegan and being strong aren’t mutually exclusive. You can crush squats and stereotypes at the same time.
Curious about trying some of my favorites? Here are some links to the recipes:
Favorite go-to vegan snacks and supplements:
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