Planning Veganuary? A Nutrition Guide for Plant-Based Training

Every January, hundreds of thousands of people in the UK sign up to try a plant-based diet for the month, and many more cut down on animal products without formally joining. If you train regularly, the question is usually the same: can I keep making progress in the gym without meat, fish, eggs and dairy?

The answer is yes, with a bit of planning. The two areas that need the most attention are getting enough protein and covering vitamin B12, with a handful of other nutrients worth knowing about. Starting to plan in late autumn means you begin January with a shopping list, not a guess.

1. Protein: hitting your target from plants

Protein needs do not change just because the source does. Many people who train aim for roughly 1.4–2.0 g of protein per kilo of body weight per day. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass, so it is worth getting right.

The best plant protein sources

• Soya foods: tofu, tempeh, edamame and soya milk. Soya is one of the few plant foods that is a complete protein.
• Beans, lentils and chickpeas: great value and rich in fibre.
• Seitan: very high in protein (made from wheat gluten, so not for coeliacs).
• Nuts, seeds and peanut butter: useful extras, though higher in calories.
• Oats and wholegrains: contribute more protein than people expect across a day.

Mix your sources

Most plant proteins are lower in one or more essential amino acids, often lysine in grains and methionine in pulses. You do not need to combine them at every meal; eating a variety of sources over the day covers your needs. Plant meals can be slightly lower in leucine per gram of protein, so aiming for the upper end of your protein range and slightly larger portions is a sensible approach.

Where a plant protein powder helps

Plant-based meals are often bulky and high in fibre, which can make high protein targets hard to reach from food alone. A soya protein shake is an efficient way to top up after training or with breakfast.

2. Vitamin B12: the non-negotiable

Vitamin B12 is found almost exclusively in animal foods. Anyone following a fully plant-based diet, even for a month, should make sure they have a reliable source. B12 has several authorised roles:

• Vitamin B12 contributes to normal energy-yielding metabolism.
• Vitamin B12 contributes to the reduction of tiredness and fatigue.
• Vitamin B12 contributes to normal red blood cell formation.
• Vitamin B12 contributes to the normal functioning of the nervous system.
• Vitamin B12 contributes to the normal function of the immune system.

The Vegan Society suggests one of three approaches: eating B12-fortified foods two or three times a day to get at least 3 micrograms a day, or taking a daily supplement providing at least 10 micrograms, or taking a weekly supplement providing at least 2,000 micrograms. Fortified foods include some plant milks, breakfast cereals, yoghurt alternatives and nutritional yeast flakes, but always check the label.

3. Other nutrients to plan for

Vitamin D

January is deep in the UK's low-sunlight season. The NHS advises everyone to consider 10 micrograms of vitamin D a day from October to March. If you are fully plant-based, check that your supplement is vegan, as some vitamin D3 is made from lanolin (sheep's wool).

Iron

Plant iron is less easily absorbed than iron from meat. Pair beans, lentils, tofu and leafy greens with vitamin C-rich foods such as peppers, citrus or tomatoes, and keep tea and coffee away from iron-rich meals. Vitamin C increases iron absorption.

Calcium

Without dairy, choose calcium-fortified plant milks and yoghurts, calcium-set tofu, kale and almonds.

Iodine

Dairy and fish are major iodine sources in the UK. Many plant milks are now fortified with iodine; check the label, or discuss a supplement with a health professional.

Omega-3

Walnuts, chia, flaxseed and hemp provide ALA, a plant omega-3. Algae-based omega-3 supplements provide EPA and DHA without fish.

A sample training day on plants

• Breakfast: porridge made with fortified soya milk, peanut butter and berries.
• Lunch: lentil and chickpea salad with quinoa, peppers and a tahini dressing.
• Post-training: soya protein shake with a banana.
• Dinner: tofu and vegetable stir-fry with edamame and brown rice.
• Snack: soya yoghurt alternative with walnuts and seeds.

That day can comfortably reach 120 g of protein or more, depending on portion sizes.

Common Veganuary mistakes

• Swapping meat for chips and pasta only. Plan a protein source at every meal.
• Relying on ultra-processed meat alternatives. They can be handy but are not automatically healthier.
• Forgetting B12. Set up your source on day one.
• Increasing fibre overnight. Build up beans and lentils gradually and drink plenty of water to help your gut adjust.

Products mentioned in this article

FAQs

Can you build muscle on a vegan diet?

Yes. With enough total protein, a varied range of sources and consistent progressive training, muscle can be built on a plant-based diet.

Is soya protein a complete protein?

Yes. Soya contains all nine essential amino acids, which is one reason it is a popular plant protein for people who train.

Do I need B12 if I only do Veganuary for a month?

Your body stores some B12, but it is good practice to include fortified foods or a supplement whenever you eat fully plant-based, so you build the habit from the start.

Is 1,000 µg of B12 too much?

The NHS notes that taking 2 mg (2,000 µg) or less of vitamin B12 a day from supplements is unlikely to cause any harm.

Should I keep taking creatine on a vegan diet?

Creatine monohydrate is usually made synthetically, not from animal products, so many vegans use it. Check the label to be sure.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.