Plant-based diet shows you can build muscle without meat.

Former footballer Jeffrey Boadi says he gained weight and strength after switching to a plant-based diet and highlights plant proteins, antioxidants and fibre as factors that supported his recovery and training.

Jeffrey Boadi, a former semi-professional footballer, follows a plant-based diet and reports maintaining and increasing his strength while training. He has published a cookbook, Plant Fuel, centred on high-protein, whole-food plant-based recipes. The article explores how plant foods can provide protein and how antioxidants and fibre may help with recovery. It also addresses common doubts that meat is necessary for muscle building. Key points: - Boadi says he increased from 84kg to 95kg after adopting a plant-based diet and continues to lift regularly. - He lists staples such as tofu, tempeh, lentils, beans, edamame, hemp seeds and seitan as primary protein sources and says protein powders can be convenient but are not essential. - The article notes that studies comparing omnivorous and vegan diets over 12 weeks find no significant difference in muscle strength and muscle mass. - Boadi emphasises antioxidant-rich foods (berries, leafy greens, colourful vegetables) and fibre as factors that may reduce exercise-related inflammation and aid recovery, and the article cites research on blueberries. - He warns that some vegan products are highly processed and stresses that overall dietary quality matters; the article quotes him saying many people do not meet recommended fibre intakes. Summary: The article presents plant-based eating as compatible with building and maintaining muscle when calorie intake and protein sources are managed, and it highlights antioxidants and fibre as supportive for recovery. Undetermined at this time.