Get enough calories

The first thing you have to do when vegan for gym people is to make sure you get enough calories. If you don't get enough calories on a regular basis, your body can become deficient, it will decide to transfer nutrients such as protein to essential organs. For example, instead of transferring protein to the muscles, the body will transfer protein to other more important organs such as the heart, liver, and kidneys,... That's why muscles atrophy, which is a warning sign that you are taking in fewer calories than your body needs.

As a result, if you want to gain muscle, you need to give your body adequate calories. You should have more calories than you need. This translates to consuming at least 20–40% more calories than you need for daily maintenance. Consume calorie-dense plant-based foods. Make sure you're eating enough micronutrients and increase your meal sizes.