For years, the fitness world has clung to the belief that serious muscle gains are only possible with animal-based proteins like whey. But there's a growing movement toward plant-based alternatives that are just as effective.
Meet Gayathri Sitharaman, (@liftlikegaya on Instagram), a dedicated lifter who’s been breaking stereotypes and building muscle on a completely plant-based diet. In this blog, we sit down with Gayathri to talk about her journey, her results, and how plant protein has fueled her gains just as effectively as traditional animal-based options. Whether you’re plant-curious or looking for inspiration to switch up your protein routine, Gayathri’s journey will show you that building muscle on plant power isn’t just possible, it’s powerful.
Cosmix: Hi Gayathri! How’s it going? Thank you for taking the time to chat with us today.
Gayathri: All good! It’s my pleasure, how are you doing?
Cosmix: Doing great, can’t complain! So Gayathri, we’re here today to bust some myths around plant based diets and plant protein, specifically in regards to the notion that a plant protein powder for muscle growth is not as effective as say whey protein or animal protein. But before we dive into that could you tell us a little bit about yourself and how you got started with your fitness journey?
Gayathri: Sure! When I was 27, my health was in a rough place - I was borderline diabetic, had a fatty liver, and was on track for more health issues. My doctor gave me an ultimatum: either change my lifestyle or face serious health consequences by the time I turned 32. That really woke me up. I started researching nutrition and got into weightlifting as a way to turn my health around.
At first, I didn’t know much about protein or fitness, but I stuck to a vegetarian diet that was home cooked and focused on increasing my protein intake. Over a year and a half, I lost 40 kilos, and I’ve been weightlifting ever since, it's been almost 8 years now!
Cosmix: Wow! That’s incredible. Our diets play such a big role when it comes to our fitness goals. Now, there’s a common belief that plant protein isn’t effective for building muscle, especially compared to whey. What’s your take on that?
Gayathri: Yes, absolutely. I heard that a lot when I started - many people, including trainers, said you can't build muscle without meat. But during my weight loss journey, I only lost 2 kilos of muscle mass, while the rest was fat - all on a vegetarian diet! It’s definitely possible to gain muscle on plant protein, as long as you're eating enough complete protein and doing the right strength training.
Cosmix: That’s amazing, congratulations Gayathri! So, if two people are on a muscle-building journey with the same macros - one consuming whey, the other plant protein - would there be a difference in their results?
Gayathri: As long as you’re consuming a complete source of protein, you can build muscle effectively with either plant or animal protein. The key difference is awareness- people know animal proteins like chicken or whey are complete proteins, but they’re less familiar with plant-based options like tofu, tempeh, or plant protein powders. But with the right education, you can easily meet your protein goals on a vegetarian or vegan diet. When it comes to plant protein, we all mostly know of paneer or daal. And let’s be real, no one can have that much paneer!
Cosmix: Haha yes, imagine having paneer for all 3 meals. I absolutely couldn’t!
Gayathri: Yes! It’s all about knowing your options. I actually learned a lot from Cosmix, like how tofu, tempeh, and their No-Nonsense Plant Protein powder are great sources of complete protein. It made hitting my protein goals so much easier.
Cosmix: So what we’re understanding is that it’s all about getting the complete protein, that is with all 9 essential amino acids, and it doesn’t matter if it comes from an animal source or a protein source. The misconception exists because we are not that aware of the right complete plant protein sources.
Gayathri: Exactly! And now with newer brands with ready to eat marinated tofu, tempeh and plant protein powder, it has become so much easier to meet your protein needs to build muscle. And of course realising that daal is not a complete protein source.
Cosmix: Yes, it certainly has become easier now. You switched from whey to No-Nonsense Plant Protein two years ago. Have you noticed any differences in terms of digestion, muscle growth, or energy levels?
Gayathri: When I was having whey protein, I was burping all the time. I could not go the whole day without burping and in fact that’s how my friends knew me! But when I switched to No-Nonsense Plant Protein, my digestion actually took a 180 turn and it improved so much. I realised that plant protein was better suited for my body. In terms of muscle growth I saw no difference, in fact I have gained 2kg more muscle mass since I started No-Nonsense Plant Protein.
Cosmix: That’s incredible! What would you say are the top things people should keep in mind when they are trying to build muscles on a vegetarian/vegan diet?
Gayathri: First, focus on your nutrition. Know your macros and make sure you’re consuming enough protein for your body weight and goals. Many people underestimate how much protein they need, I thought 40g was enough when I was 110kg! I should have been aiming for at least 110g, if not more.
Second, don’t neglect recovery. Sleep is so important for muscle repair, so make sure you’re getting enough rest each night. Your muscles rebuild and grow while you sleep.
Cosmix: These are great points! Thank you so much Gayathri.
There you have it, folks! You are now equipped with all the knowledge you need about plant protein to build muscle and start your journey. With the right nutrition, focus on complete protein sources, and a consistent fitness routine, you can achieve your muscle-building goals, whether you’re fueling up with plant or animal protein.
If you’re curious about trying plant protein, Cosmix offers single-serve sachets that are perfect for getting started. For any questions, feel free to email us at info@cosmix.in or DM us on Instagram @cosmixwellness.
About Gayathri Sitaraman (@liftlikegaya on Instagram)
Gayathri began her fitness journey due to health concerns when she was 27. Now, through her Instagram page @liftlikegaya, she inspires others to lead healthier lives. Currently, she’s pursuing a fitness trainer certification with Pursue Nutrition, Canada.
