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Turn what you know into an opportunity and reach millions around the world.
Learn MoreBuild Muscle and Fitness on a Plant Based Diet
What you'll learn
- Enhance athletic performance while maintaining stable energy levels and optimal digestion
- Create personalized nutrition plans based on your goals, body composition, and training level
- Identify and prevent common nutrient deficiencies (e.g., vitamin B12, iron, omega-3)
- Meet your protein needs optimally using plant-based sources, including understanding amino acid profiles and smart food combinations
- Apply science-based nutrition strategies for muscle growth, strength development, and recovery
- Use supplements strategically—understanding what is truly necessary and what is not
- Integrate plant-based nutrition into your daily routine, even with limited time or cooking experience
Explore related topics
Course content
10 sections • 96 lectures • 6h 34m total length
- Welcome - Your Path to More Power5:04
Sources:
Academy of Nutrition and Dietetics: Position on Vegetarian Diets (2016)
American College of Sports Medicine: Nutrition and Athletic Performance (2016)
German Nutrition Society (DGE): Vegane Ernährung – Position (2020)
- Why Plant-Based Nutrition Can Build Muscle Too4:16
Sources:
Academy of Nutrition and Dietetics. Position on Vegetarian Diets (2016)
American College of Sports Medicine. Nutrition and Athletic Performance (2016)
Deutsche Gesellschaft für Ernährung (DGE). Vegane Ernährung – Position (2020)
Lynch HM et al. Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients (2020)
- Common Myths - And Why They're Wrong4:57
Sources:
Academy of Nutrition and Dietetics. Position on Vegetarian Diets (2016)
American College of Sports Medicine. Nutrition and Athletic Performance (2016)
Deutsche Gesellschaft für Ernährung (DGE). Vegane Ernährung – Position (2020)
Lynch HM et al. Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients (2020)
- The Core Idea of Plant-Based Sports Nutrition5:21
Sources:
Academy of Nutrition and Dietetics. Position on Vegetarian Diets (2016)
American College of Sports Medicine. Nutrition and Athletic Performance (2016)
Deutsche Gesellschaft für Ernährung (DGE). Vegane Ernährung – Position (2020)
Satija A, Hu FB. Plant-based diets and cardiovascular health. Trends in Cardiovascular Medicine (2018)
- The Three Pillars of Your Success4:29
Sources:
American College of Sports Medicine. Nutrition and Athletic Performance (2016)
Hausswirth C, Mujika I. Recovery for Performance in Sport (2013)
Deutsche Gesellschaft für Ernährung. Sporternährung – Empfehlungen (2020)
- How Muscle Growth Works - Explained Simply4:38
Sources:
American College of Sports Medicine. Progression Models in Resistance Training (2009)
Schoenfeld BJ. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. J Strength Cond Res (2010)
Hausswirth C, Mujika I. Recovery for Performance in Sport (2013)
- Your Roadmap for the Coming Weeks4:02
Sources:
Locke EA, Latham GP. Goal Setting Theory. Psychological Bulletin (2002)
American College of Sports Medicine. Exercise and Nutrition Guidelines (2016)
Gardner B et al. Habit Formation and Behavior Change. Health Psychology Review (2012)
- Final Quiz Section 1
- Recipes1:04
- What Does Muscle Groth Really Mean?4:41
Sources:
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training.Journal of Strength and Conditioning Research.
Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine.
Frontera, W. R., & Ochala, J. (2015). Skeletal muscle: a brief review of structure and function. Calcified Tissue International.
- The Stimulus - How to Kickstart Growth4:09
Sources:
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training.Journal of Strength and Conditioning Research.
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise.
ACSM (2021). American College of Sports Medicine Guidelines for Exercise Testing and Prescription.
- Repair - When Muscles Come Back Stronger4:09
Sources:
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training.Journal of Strength and Conditioning Research.
Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine.
ACSM (2021). American College of Sports Medicine Guidelines for Exercise Testing and Prescription.
- Protein - The Building Blocks of Muscle5:09
Sources:
• Phillips, S. M. & Van Loon, L. J. (2011). Dietary protein for athletes: From requirements to optimum adaptation.Journal of Sports Sciences.
• Gorissen, S. H., & Witard, O. C. (2018). Characterising the muscle anabolic potential of dairy, meat, and plant-based protein sources in older adults. Nutrients.
• Messina, M. (2010). Insights gained from 20 years of soy research. Journal of Nutrition. - Recipes0:53
- Carbs & Fats - Your Energy for Growth5:24
Sources:
Rodriguez, N. R., et al. (2009). Position of the American Dietetic Association: Nutrition and Athletic Performance.Journal of the American Dietetic Association.
Burke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences.
Simopoulos, A. P. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity.Nutrients.
- Recovery - The Often Forgotten Success Factor4:44
Sources:
Dattilo, M., et al. (2011). Sleep and muscle recovery: Endocrinological and molecular basis. Sleep Medicine Reviews.
Kellmann, M. (2010). Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring.Scandinavian Journal of Medicine & Science in Sports.
American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription.
- The Muscle Building Cycle - How Everything Works Together4:01
Sources:
Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences.
American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training.Journal of Strength and Conditioning Research.
- Final Quiz Section 2
- Plant-Based Nutrition for Muscle Growth - An Overview5:10
Quellen:
Satija, A., & Hu, F. B. (2018). Plant-based diets and cardiovascular health. Trends in Cardiovascular Medicine, 28(7), 437–441.
Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841.
Campbell, W. W., & Leidy, H. J. (2007). Dietary protein and resistance training effects on muscle and body composition in older persons. Journal of the American College of Nutrition, 26(6), 696S–703S.
- Plant Protein - The Basis for Strong Muscles4:24
Sources:
· Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 36(5), 647–654.
· Lynch, H. M., et al. (2018). Plant-Based Diets: Considerations for Exercise Performance. Nutrients, 10(12), 1841.
· Messina, M., & Messina, V. (2010). The role of soy in vegetarian diets. Nutrients, 2(8), 855–888.
- Carbs - Your Natural Energy Turbo4:14
Sources:
· Burke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17–S27.
· Thomas, D. T., et al. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.
· Slavin, J. L. (2013). Carbohydrates, dietary fiber, and resistant starch in white vegetables. Advances in Nutrition, 4(3), 351S–355S.
- Healthy Fats - More Than Just Calories3:56
Sources:
· Simopoulos, A. P. (2016). An increase in the omega-6/omega-3 fatty acid ratio increases the risk for obesity. Nutrients, 8(3), 128.
· Rodriguez, N. R., et al. (2009). Position of the American Dietetic Association: Nutrition and Athletic Performance. Journal of the American Dietetic Association, 109(3), 509–527.
· Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes. Biochimica et Biophysica Acta (BBA)-Molecular and Cell Biology of Lipids, 1851(4), 469–484.
- Vitamins - The Silent Helpers in the Background4:35
Sources:
· Gropper, S. S., et al. (2018). Advanced Nutrition and Human Metabolism. Cengage Learning.
· Volpe, S. L. (2007). Micronutrient requirements for athletes. Clinics in Sports Medicine, 26(1), 119–130.
· EFSA Panel on Dietetic Products, Nutrition and Allergies (2010). Scientific Opinion on Dietary Reference Values for vitamins. EFSA Journal, 8(9), 1462.
- Minerals - The Invisible Strength Boosters4:52
Sources:
· Volpe, S. L. (2007). Mineral requirements for athletes. Clinics in Sports Medicine, 26(1), 119–130.
· Gropper, S. S., et al. (2018). Advanced Nutrition and Human Metabolism. Cengage Learning.
· EFSA Panel on Dietetic Products, Nutrition and Allergies (2017). Dietary Reference Values for minerals. EFSA Journal, 15(5), 4791.
- Superfoods - Plant-Based All-Rounders4:56
Sources:
· Ulbricht, C., et al. (2009). Chia (Salvia hispanica L.): A systematic review by the Natural Standard Research Collaboration. Reviews in Food Science and Nutrition.
· Vega-Gálvez, A., et al. (2010). Nutrition facts and functional potential of quinoa (Chenopodium quinoa Willd.).Food Science and Technology.
· EFSA Panel on Nutrition (2017). Scientific Opinion on dietary reference values for essential fatty acids. EFSA Journal.
- Smart Nutrient Combinations - Getting the Most Out of Your Diet4:38
Sources:
· Messina, M. J. (2014). Insights gained from 20 years of soy research. The Journal of Nutrition.
· Hurrell, R. F., & Egli, I. (2010). Iron bioavailability and dietary reference values. The American Journal of Clinical Nutrition.
· Etcheverry, P., et al. (2012). Phytic acid: Impact on mineral bioavailability. Nutrition Reviews.
- Your Personal Nutrient Roadmap4:22
Sources:
· Messina, M., & Mangels, A. R. (2001). Considerations in planning vegan diets: Children. The American Journal of Clinical Nutrition.
· Campbell, B. et al. (2007). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition.
· Gibson, R. S., & Hotz, C. (2001). Improving bioavailability of nutrients in plant foods at the household level. Proceedings of the Nutrition Society.
- Final Quiz Section 3
- Recipes1:09
- Why Protein Matters -The Foundation for Muscle Growth4:34
Sources:
Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29–S38.
Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.
WHO/FAO/UNU Expert Consultation. (2007). Protein and Amino Acid Requirements in Human Nutrition. WHO Technical Report Series, 935.
- Overview of Plant Protein Sources4:24
Sources:
1. USDA FoodData Central – Nährwertdatenbank (2024)
2. Deutsche Gesellschaft für Ernährung (DGE) – Eiweißversorgung bei pflanzlicher Ernährung
3. Messina, M. et al. (2022). Plant protein and muscle health: Current perspectives. Nutrients, 14(4), 1–20.
- The Champions Among Plant Proteins4:29
Quellen:
1. USDA FoodData Central – Nährwertangaben zu Sojabohnen, Linsen, Kichererbsen, Quinoa, Mandeln, Kürbiskernen
2. Deutsche Gesellschaft für Ernährung (DGE) – Pflanzliche Proteinquellen im Vergleich
3. Messina, M. (2010). Insights gained from 20 years of soy research. J Nutr.
- Protein in Every Meal - How to Incorporate It3:57
Sources:
Deutsche Gesellschaft für Ernährung (DGE) – Eiweißbedarf und -verteilung
USDA FoodData Central – Nährwertangaben zu pflanzlichen Proteinquellen
Witard, O.C. et al. (2014) – Protein considerations for optimising skeletal muscle mass in healthy young and older adults. Nutrients.
- Protein Density - More Protein with Fewer Calories3:37
Sources:
1. USDA FoodData Central – Nährwertangaben zu pflanzlichen Proteinquellen
2. Deutsche Gesellschaft für Ernährung (DGE) – Eiweißbedarf und Lebensmittelquellen
3. Richter, M. et al. (2019) – Plant protein intake and muscle mass maintenance in adults. Nutrients.
- Plant Protein in Sports - Timing & Requirements3:24
Sources:
1. Morton, R.W. et al. (2018) – A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine.
2. Phillips, S.M., & Van Loon, L.J.C. (2011) – Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism.
3. Deutsche Gesellschaft für Ernährung (DGE) – Eiweißzufuhr im Sport.
- Your Personal Protein Plan3:19
Sources:
1. Morton, R.W. et al. (2018) – A systematic review and meta-analysis of protein supplementation on muscle mass and strength gains in healthy adults. BJSM.
2. Phillips, S.M., & Van Loon, L.J.C. (2011) – Dietary protein for athletes. Applied Physiology, Nutrition, and Metabolism.
3. Deutsche Gesellschaft für Ernährung (DGE) – Eiweißzufuhr im Sport.
- Final Quiz Section 4
- Recipes1:07
- The Building Blocks of Your Plate - Understanding Macronutrients4:32
Sources:
Phillips SM, Van Loon LJ. "Dietary protein for athletes: from requirements to optimum adaptation." Journal of Sports Sciences, 2011.
Burke LM, Hawley JA. "Carbohydrate and exercise performance." Sports Medicine, 2015.
Schwingshackl L, et al. "Impact of different dietary fat sources on cardiometabolic risk markers: a systematic review." Nutrients, 2018.
- Protein as The Framework - Focusing Correctly3:51
Sources:
· Phillips SM, Van Loon LJC. "Dietary protein for athletes: From requirements to optimum adaptation." J Sports Sci(2011).
· Paddon-Jones D, Rasmussen BB. "Dietary protein recommendations and the prevention of sarcopenia." Curr Opin Clin Nutr Metab Care (2009).
· Harvard T.H. Chan School of Public Health – Protein: Moving toward plant-based sources (2020).
- Choosing Carbs Wisely - Long-Lasting Energy4:19
Sources:
· Harvard T.H. Chan School of Public Health – Carbohydrates and Blood Sugar (2021)
· Jeukendrup AE. "Periodized nutrition for athletes." Sports Med (2017)
· Slavin JL. "Dietary fiber and body weight." Nutrition (2005)
- Healthy Fats - Small Amount, Big Impact4:06
Sources:
· Harvard T.H. Chan School of Public Health – Fats and Cholesterol: Out with the Bad, In with the Good (2020)
· Schwingshackl L et al. "Impact of different dietary fatty acids on cardiovascular risk factors." Nutrition (2015)
· Calder PC. "Omega-3 fatty acids and inflammatory processes." Nutrients (2010)
- The Plate Method - Visual Planning Without a Scale3:48
Sources:
· Harvard T.H. Chan School of Public Health – The Healthy Eating Plate (2021)
· USDA – MyPlate Guidelines (2020)
· Willett W. et al. "Healthy eating: beyond the pyramid." Nutrition Reviews (2011)
- Examples of Perfect Meals - From Breakfast to Dinner4:30
Sources:
· Harvard T.H. Chan School of Public Health – Healthy Eating Plate (2021)
· American Dietetic Association – Position on Vegetarian Diets (2016)
· Richter M. et al. "Vegetarische Ernährung: Position der Deutschen Gesellschaft für Ernährung" (2020)
- Staying Flexible - Adjusting Your Plate to Training, Life and Hunger4:46
Sources:
· American College of Sports Medicine – Nutrition and Athletic Performance (2016)
· Harvard T.H. Chan School of Public Health – Healthy Eating Plate (2021)
· Deutsche Gesellschaft für Ernährung – Referenzwerte Kohlenhydrate & Protein (2020)
- Final Quiz Section 5
- Recipes1:41
- Practical Start - How to Use there Sample Plans Effectively4:31
Sources:
Harvard T.H. Chan School of Public Health – Healthy Eating Plate
Deutsche Gesellschaft für Ernährung – Ernährungspläne
Academy of Nutrition and Dietetics – Meal Planning Basics
- The Masterclass - Combining Amino Acids Smartly4:30
Sources:
1. Young, V.R., Pellett, P.L. (1994). Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr, 59(5), 1203S–1212S.
2. Deutsche Gesellschaft für Ernährung (DGE) – Pflanzliche Proteine und biologische Wertigkeit
3. FAO/WHO/UNU (2007). Protein and amino acid requirements in human nutrition.
- Breakfast Power - Start the Day Energized4:47
Sources:
· Harvard T.H. Chan School of Public Health – Healthy Breakfast Guidelines
· Deutsche Gesellschaft für Ernährung – Frühstücksempfehlungen
· Academy of Nutrition and Dietetics – Breakfast Benefits
- Lunch for Muscle Growth & Focus5:15
Sources:
· Harvard T.H. Chan School of Public Health – Healthy Plate Principles
· Deutsche Gesellschaft für Ernährung – Protein- und Kohlenhydratbedarf
· International Society of Sports Nutrition – Nutrient Timing and Performance
- Dinner Supporting Recovery5:23
Sources:
· Harvard T.H. Chan School of Public Health – Protein and Recovery
· Deutsche Gesellschaft für Ernährung – Abendliche Ernährung und Verdauung
· International Society of Sports Nutrition – Nutrient Timing
- Smart Snacks - Small Bites, Big Impact4:33
Sources:
· Harvard Medical School – Healthy Snacking
· Deutsche Gesellschaft für Ernährung – Zwischenmahlzeiten
· Academy of Nutrition and Dietetics – Protein and Satiety
- 3 Sample Daily Plans for Different Training Phases4:45
Sources:
· Deutsche Gesellschaft für Ernährung – Energiebedarf und Makronährstoffe
· Harvard T.H. Chan School of Public Health – Plant-Based Diets and Protein
· American College of Sports Medicine – Nutrition and Athletic Performance
- Meal Prep Made Easy4:33
Sources:
· Deutsche Gesellschaft für Ernährung – Lebensmittelhygiene und Lagerung
· Harvard T.H. Chan School of Public Health – Healthy Meal Planning
· USDA Food Safety Guidelines – Safe Food Storage
- Quick 10-Minute Recipes for Busy Days3:56
Quellen:
· Harvard T.H. Chan School of Public Health – Healthy Eating Plate
· Deutsche Gesellschaft für Ernährung – Schnell & gesund kochen
· USDA – Cooking Quick Tips
- Variety Without Extra Effort3:46
Sources:
· Harvard T.H. Chan School of Public Health – „Healthy Eating Plate“
· Deutsche Gesellschaft für Ernährung – Tipps für mehr Abwechslung im Speiseplan
· USDA – Cooking Quick Tips
- Your Personal Success Plan4:41
Sources:
· Harvard T.H. Chan School of Public Health – „Healthy Eating Plate“
· Deutsche Gesellschaft für Ernährung – Ernährungsplanung im Alltag
· British Nutrition Foundation – Meal Planning Basics
- Final Quiz Section 6
- Recipes0:54
- Why Nutrition Around Training Matters5:11
Sources:
Phillips, S.M., & Van Loon, L.J. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences.
Thomas, D.T., Erdman, K.A., & Burke, L.M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine. Journal of the Academy of Nutrition and Dietetics.
Campbell, B. et al. (2007). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition.
- Pre-Workout Energy Boost4:31
Sources:
1. Thomas, D.T., Erdman, K.A., & Burke, L.M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine. Journal of the Academy of Nutrition and Dietetics.
2. Kerksick, C.M. et al. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition.
3. Jeukendrup, A.E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine.
- The Optimal Meal: 2-3 Hours Before Training4:28
Sources:
1. Thomas, D.T., Erdman, K.A., & Burke, L.M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine. Journal of the Academy of Nutrition and Dietetics.
2. Kerksick, C.M. et al. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition.
3. Jeukendrup, A.E., & Gleeson, M. (2019). Sport Nutrition: An Introduction to Energy Production and Performance.
- A Small Boost Just Before Training4:23
Sources:
1. Kerksick, C.M. et al. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition.
2. Thomas, D.T., Erdman, K.A., & Burke, L.M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine. Journal of the Academy of Nutrition and Dietetics.
3. Jeukendrup, A.E. (2017). Training the gut for athletes. Sports Medicine.
- The Golden Hour After Training5:22
Sources:
1. Jäger, R. et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition.
2. Ivy, J.L. (2004). Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. Journal of Sports Science & Medicine.
3. Phillips, S.M., & Van Loon, L.J.C. (2011). Dietary protein for athletes: from requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism.
- Plant-Based Protein Sources for Recovery5:27
Sourcs:
1. Messina, M. (2010). Insights gained from 20 years of soy research. The Journal of Nutrition.
2. Gorissen, S.H.M. et al. (2018). Protein quality as determined by the Digestible Indispensable Amino Acid Score. The American Journal of Clinical Nutrition.
3. Campbell, B. et al. (2007). International Society of Sports Nutrition position stand: protein and exercise. JISSN.
- Quick Recovery Snacks & Shakes4:24
Sources:
1. Ivy, J.L. (2004). Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. Journal of Sports Science & Medicine.
2. Phillips, S.M., & Van Loon, L.J.C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences.
3. Thomas, D.T. et al. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics.
- Your Personal Pre- & Post-Workout Plan4:19
Sources:
1. Kerksick, C.M., et al. (2018). International Society of Sports Nutrition Position Stand: nutrient timing. Journal of the International Society of Sports Nutrition.
2. Thomas, D.T., et al. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics.
3. Phillips, S.M., & Van Loon, L.J.C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences.
- Final Quiz Section 7
- Recipes1:15
- Introduction to Supplements3:51
Sources:
· European Food Safety Authority (EFSA): Definition und Bewertung von Nahrungsergänzungsmitteln.
· Deutsche Gesellschaft für Ernährung (DGE): Hintergrundinformationen zu Supplementierung.
· National Institutes of Health (NIH), Office of Dietary Supplements: Wirkungen und Sicherheit von Nahrungsergänzungen.
- Athlete Needs on a Plant-Based-Diet4:35
Sources:
· Deutsche Gesellschaft für Ernährung (DGE): Empfehlungen für Sportler und Veganer.
· Academy of Nutrition and Dietetics: Position on Vegetarian Diets (2020).
· European Food Safety Authority (EFSA): Nährstoffbedarfe und Referenzwerte.
· Harvard T.H. Chan School of Public Health: Omega-3 und pflanzliche Ernährung.
- The Basics: B12, Vitamin D & Omega-35:00
Sources:
· Deutsche Gesellschaft für Ernährung (DGE): Vitamin B12 und vegane Ernährung.
· National Institutes of Health (NIH): Vitamin D – Fact Sheet for Health Professionals.
· Harvard T.H. Chan School of Public Health: Omega-3 Fatty Acids.
· Academy of Nutrition and Dietetics: Position on Vegetarian Diets (2020).
- Protein Supplements - When They Really Help4:51
Sources:
· Deutsche Gesellschaft für Ernährung (DGE): Proteinbedarf bei Sportlern.
· International Society of Sports Nutrition (ISSN): Position Stand on Protein and Exercise.
· Harvard T.H. Chan School of Public Health: Plant-Based Protein.
· Academy of Nutrition and Dietetics: Position on Vegetarian Diets (2020).
- Creatine for Strength & Performance4:03
Sources:
· Kreider RB et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. Journal of the International Society of Sports Nutrition.
· Burke DG et al. (2003). The effect of vegetarian diet and creatine supplementation on muscle creatine concentration and performance. British Journal of Nutrition.
· Harvard Medical School: Creatine: What it is, what it does, and its side effects.
- Other Possible Helpers: Iron, Zinc, Magnesium & More4:38
Sources:
· Craig WJ, Mangels AR (2009). Position of the American Dietetic Association: Vegetarian Diets. Journal of the American Dietetic Association.
· EFSA Panel on Dietetic Products, Nutrition and Allergies (2015). Scientific Opinion on Dietary Reference Values. EFSA Journal.
· Volpe SL (2013). Magnesium in disease prevention and overall health. Advances in Nutrition.
- Avoid - Unnecessary or Risky Products3:41
Sources:
· Klein AV, Kiat H (2015). Detox diets for toxin elimination and weight management: a critical review. Journal of Human Nutrition and Dietetics.
· Antonio J et al. (2016). The effects of Tribulus terrestris on strength and lean muscle mass. Journal of Strength and Conditioning Research.
· Ristow M et al. (2009). Antioxidants prevent health-promoting effects of physical exercise in humans. PNAS.
· Cohen PA et al. (2014). The supplement paradox: regulatory issues and risks. New England Journal of Medicine.
- Choosing Wisely - Quality, Labels, Testing4:31
Sources:
· Food and Drug Administration (FDA). Good Manufacturing Practice (GMP) guidelines.
· Deutsche Gesellschaft für Ernährung (DGE). Qualität und Sicherheit von Nahrungsergänzungsmitteln.
· Stiftung Warentest: Nahrungsergänzungsmittel im Test – Qualitätskriterien.
· Kölner Liste – Supplements für Sportler, geprüft auf verbotene Substanzen.
- Your Personal Supplement Plan4:18
Sources:
· Deutsche Gesellschaft für Ernährung (DGE): Empfehlungen zur Nährstoffzufuhr.
· Academy of Nutrition and Dietetics: Position on Vegetarian Diets.
· International Society of Sports Nutrition: Position Stand on Nutrient Timing.
· Harvard T.H. Chan School of Public Health: Vitamins and Minerals – how to know what you need.
- Final Quiz Section 8
- Recipes1:11
- There's No Perfect Start4:08
Sources:
Duckworth, A. (2016). Grit: The Power of Passion and Perseverance. Scribner.
Clear, J. (2018). Atomic Habits. Penguin Random House.
Fogg, B.J. (2020). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.
- More Isn't Always Better3:59
Sources:
· American College of Sports Medicine (ACSM). (2021). Progression Models in Resistance Training for Healthy Adults.
· Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences.
· Kreher, J. B., & Schwartz, J. B. (2012). Overtraining Syndrome: A Practical Guide. Sports Health.
- Protein Myths Debunked4:29
Sources:
· Academy of Nutrition and Dietetics (2016). Position on Vegetarian Diets.
· Morton, R. W. et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine.
· Rodriguez, N. R. et al. (2009). Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.
- Carbs Are Not the Enemy4:20
Sources
· Burke, L. M. et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences.
· Thomas, D. T. et al. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.
· Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise.
- Fat Doesn't Automatically Make You Fat4:10
Sources:
· Mensink, R. P. (2016). Effects of Saturated Fatty Acids on Serum Lipids and Lipoproteins: A Systematic Review and Regression Analysis. WHO.
· Simopoulos, A. P. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity.Nutrients.
· Philpott, J. D. et al. (2018). The Role of Dietary Fat in Supporting Athletic Performance. Sports Medicine.
- Avoiding Supplement Traps4:28
Sources:
· Goston, J. L., & Correia, M. I. (2010). Intake of nutritional supplements among people exercising in gyms and influencing factors. Nutrition.
· Maughan, R. J. et al. (2018). A-Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance: Part 22. British Journal of Sports Medicine.
· ConsumerLab.com – unabhängige Supplement-Tests (2024).
- Fear of Calories4:12
Sources:
· Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics.
· Slater, G., & Phillips, S. M. (2011). Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. Journal of Sports Sciences.
· Loucks, A. B. (2007). Energy availability and the menstrual cycle. Journal of Sports Sciences.
- Timing Isn't Everything3:31
Sources:
· Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition.
· Morton, R. W., et al. (2018). Protein intake to maximize whole-body anabolism after resistance exercise: a systematic review and meta-analysis. British Journal of Sports Medicine.
· Ormsbee, M. J., et al. (2014). Nighttime feeding: physiological and practical applications. Nutrients.
- Progress Takes Patience4:38
Sources:
· Phillips, S. M., & Winett, R. A. (2010). Uncomplicated resistance training and health-related outcomes: Evidence for a public health mandate. Current Sports Medicine Reports.
· Morton, R. W., et al. (2018). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine & Science in Sports & Exercise.
· Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training.Journal of Strength and Conditioning Research.
- Your Personal Myth Test4:04
Sources:
· Ioannidis, J.P.A. (2005). Why Most Published Research Findings Are False. PLoS Medicine.
· Moran, R.N. et al. (2021). Evidence-Based Recommendations for Nutritional Supplements in Sport. Journal of the International Society of Sports Nutrition.
· Larson-Meyer, D.E. (2015). The Importance of Evidence-Based Practice in Sports Nutrition. Sports Science Exchange.
- Final Quiz Section 9
- Recipes1:29
- Life After the Plan - Why Flexibility is Your Best Friend4:22
Sources:
American Journal of Clinical Nutrition (2015): „Flexible dietary control and long-term weight maintenance.“
Appetite Journal (2018): „Perceived flexibility in eating and dietary adherence.“
Journal of Nutrition Education and Behavior (2017): „Adaptability in diet planning and sustainable habits.“
- Your "Nutrition Compass" - 3 Core Questions for Every Meal4:01
Sources:
Appetite Journal (2020): „Simple decision-making frameworks in nutrition and sustainable adherence.“
Journal of Behavioral Medicine (2018): „Mindful eating and its effect on dietary choices.“
American Journal of Lifestyle Medicine (2017): „Flexible nutrition approaches for long-term success.“
- Adjustments Without Fear - When & How to Change Your Plan4:31
Sources:
American Journal of Clinical Nutrition (2018): „Physiological adaptation to dietary interventions.“
Journal of Strength and Conditioning Research (2020): „The effects of incremental dietary adjustments on performance and body composition.“
Sports Medicine Journal (2019): „Plateau management strategies in athletes.“
- Your Energy Account - Eating in Tune with Life4:28
Sources:
International Journal of Obesity (2020): „Flexible dietary strategies and long-term weight management.“
Journal of the Academy of Nutrition and Dietetics (2019): „Energy balance over days vs. weeks – implications for dietary planning.“
Sports Medicine (2021): „Nutrient timing and flexibility for performance and health.“
- Using Setbacks as Fuel4:42
Sources:
Marlatt, G. A., & Donovan, D. M. (2005). Relapse Prevention: Maintenance Strategies in the Treatment of Addictive Behaviors. Guilford Press.
Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. Penguin.
Duckworth, A. (2016). Grit: The Power of Passion and Perseverance. Scribner.
- The Power of Small Habits4:21
Sources:
Clear, J. (2018). Atomic Habits. Avery.
Lally, P., et al. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
Duhigg, C. (2012). The Power of Habit. Random House.
- Keeping Motivation Alive - Your Personal Triggers4:39
Sources:
Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation. American Psychologist, 55(1), 68–78.
Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. Penguin.
Duhigg, C. (2012). The Power of Habit. Random House.
- Enjoy Without Guilt - Your Balance System4:06
Sources:
Polivy, J., & Herman, C. P. (1985). Dieting and binging: A causal analysis. American Psychologist, 40(2), 193–201.
Mann, T., et al. (2007). Medicare's search for effective obesity treatments: Diets are not the answer. American Psychologist, 62(3), 220–233.
Harvard T.H. Chan School of Public Health – The Nutrition Source: Healthy Eating Plate & Pyramid.
- Mastering Food in Special Situations3:59
Sources:
Harvard T.H. Chan School of Public Health – Healthy Eating Plate
Kabat-Zinn, J. (2013). Full Catastrophe Living – Prinzipien der Achtsamkeit im Alltag
Mann, T. et al. (2007). Medicare's search for effective obesity treatments: Diets are not the answer. American Psychologist, 62(3), 220–233.
- Your Personal Success Check3:55
Sources:
1. Duhigg, C. (2012). The Power of Habit – Routinen und Erfolgskontrolle
2. Harvard Business Review (2018). How to Measure Progress Effectively
3. Baumeister, R.F., Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength
- Final Quiz Section 10
- Recipes1:47
- Your Current Status - Where Do You Stand?4:55
Sources:
Locke EA, Latham GP. Goal Setting Theory. Psychological Bulletin (2002)
World Health Organization. Healthy diet factsheet (2020)
American College of Sports Medicine. Exercise and Nutrition Guidelines (2016)
Requirements
- Have a general interest in fitness, training, or muscle building
- Be open to a plant-based or plant-focused approach to nutrition
- Be willing to apply what they learn in practice
Description
Build Muscle on a Plant-Based Diet — Without Confusion, Restriction, or Guesswork
“You can’t build real muscle on a plant-based diet.”
You’ve probably heard that before.
And maybe part of you has questioned it.
The truth is: building muscle on a plant-based diet is absolutely possible.
The real problem is not the diet — it’s the lack of clear, practical guidance on how to do it correctly.
This course gives you a simple, science-based system to build muscle, improve performance, and stay consistent with a plant-based lifestyle.
No extremes. No confusion. No random advice from social media.
What you will achieve
By the end of this course, you will be able to:
Build muscle effectively on a plant-based diet
Reach your protein needs without overcomplicating your meals
Structure your nutrition for strength, energy, and recovery
Fuel your workouts properly before and after training
Make consistent progress without restrictive diets
This is not about perfection.
It’s about building a system that works in real life.
What you will learn
Inside the course, you will learn:
How muscle growth actually works and how to trigger it consistently
How to get enough high-quality plant protein in a simple way
How to structure your meals for performance and recovery
What to eat before and after workouts for maximum results
Which supplements are useful and which ones you can ignore
Everything is explained clearly and practically so you can apply it immediately.
Practical nutrition made simple
One of the biggest challenges is knowing what to eat.
That’s why this course includes a variety of simple, high-protein plant-based meals that you can use right away:
Balanced meals for muscle growth
Easy and affordable recipes
High-protein shakes and quick options
Meal ideas for both bulking and cutting
Time-efficient meals for busy schedules
No complicated cooking. No unrealistic ingredients.
Just practical meals that support your goals.
Build your own system
Instead of giving you a rigid meal plan, this course helps you build your own nutrition system.
You will learn how to adapt your diet to your lifestyle, your training, and your goals — so you can stay consistent long-term.
Because consistency is what drives real results.
Who this course is for
This course is for you if:
You want to build muscle on a plant-based or vegan diet
You are unsure how to hit your protein needs
You feel overwhelmed by conflicting nutrition advice
You want a simple and practical approach that fits your lifestyle
By the end of this course
You will not just have more knowledge — you will have clarity and confidence.
You will be able to:
Walk into a grocery store and know exactly what to buy
Build meals without tracking every detail
Support your training with proper nutrition
See real progress in both performance and physique
This course was created with the help of artificial intelligence.
Who this course is for:
- Fitness enthusiasts and strength athletes who want to build muscle on a plant-based diet
- Vegetarians and vegans (and everybody else) looking to optimize their nutrition for performance
- Athletes aiming to improve recovery, energy levels, and overall performance
- Beginners who want to start their fitness journey the right way
- Students, trainers, or health professionals, who want to expand their knowledge
- People looking for healthy, high protein, plant based recipes