Health
Can you train and build muscle on a vegan diet?
Short answer
Yes. Protein from soy, pea, seitan, tofu and plant powders is enough when calories are sufficient. Professional vegan athletes are public evidence, not a forum anecdote.
Aim for about 1.2–2.0 g protein per kg body weight when you train, depending on the discipline (strength work toward the top of the range), spread across meals. Creatine (synthetic, vegan) is especially useful because you are not getting it from meat.
Iron, B12 and total energy drive recovery more than whether tofu is “complete”. Seitan and soy pack a lot of protein per gram.