29 July, 2021
Plant-Based Foods for Building Lean Muscle

5 plant-based foods can help you build lean muscle


What do elephants, horses, Venus Williams and Colin Kaepernick have in common?

They are plant eaters and show incredible strength and endurance.

If you are a plant-eating person and want to know if you can exercise lean muscles, then let these magnificent herbivores and world-class athletes be your most sure proof.

Vegetable muscle protein

When it comes to building lean muscle, protein dominates. But this protein does not need to come from animals. Research confirmed this. A 2017 study American Journal of Clinical Nutrition It has been found that plant protein and animal protein are also beneficial to your muscles.

The increased protein intake of animals or plants, combined with resistance exercise, helps increase strength and increase muscle mass. Protein is also needed to recover from training and repair and grow muscle tissue. Adequate protein can also help your body maintain muscle mass.

Carbohydrates and fats

However, getting more muscle than protein from a plant-based diet. You also need high-quality carbohydrates and healthy fats.

Carbohydrates are essential for sustained energy, athletic performance and overall muscle formation. They help build your glycogen reserves, and you need these sugars to enhance your exercise capacity. And they fuel your body after exercise.

Healthy fats provide a feeling of fullness and help you store energy, absorb nutrients, synthesize protein and maintain healthy hormone levels.

5 plant-based foods that promote lean muscle

Protein plant food


The following five plant-based foods are rich in macronutrients (proteins, carbohydrates and fats) and micronutrients (vitamins, minerals, fiber and antioxidants), and can definitely help you build muscle.

1. Can you say Quinoa?

Quinoa Naturally gluten-free, it is an ideal food for building muscles. Each cup of cooked protein can produce about 8 grams of protein and about 40 grams of complex carbohydrates. It also provides 5 grams of fiber, which ensures continuous energy and helps fullness.

Quinoa is rich in important minerals such as magnesium, manganese and phosphorus. Magnesium plays a role in muscle contraction, increases energy levels, and helps reduce muscle cramps and fatigue. Manganese helps the digestion of protein and amino acids. The human body needs phosphorus to make protein to grow, maintain and repair cells and tissues.

Be sure to enjoy other whole grains, including wheat, corn, rice, oats, barley, buckwheat and spelt.

2. Cannabis seeds

Shelled Hemp seeds (Also known as hemp heart) can provide high-quality protein (about 9 grams per ounce) together with the ideal ratio of omega-3 and omega-6 essential fatty acids to your body. Cannabis contains a full profile of essential amino acids. They are mineral nuggets of micronutrients, including iron, calcium and magnesium, and vitamin E.

You can enjoy them in salads, hot cereals, rice or smoothies to boost protein.

Enjoy other nutritious and protein-rich seeds, such as flax seeds, chia seeds, pumpkin seeds and sunflower seeds. Also, don’t forget that nuts-almonds, walnuts, Brazil nuts, peanuts, pecans, pistachios, etc.-also provide your body with protein, healthy fats, and multiple vitamins and minerals.

3. Your tofu

Made from condensed milk, tofu It is both an excellent source of protein and an excellent meat substitute. Half a cup of food can produce about 10 grams of protein and all nine essential amino acids required by the human body. It is also a good source of calcium and iron, supporting proper muscle function and bone health.

A large number of studies have shown that the consumption of soy protein helps promote fat loss, while maintaining the link between muscle mass and supporting lean body mass growth.

It can be eaten with onions and spinach for breakfast, and used in vegetable barbecue or stir fry or casserole. It is versatile and easy to season.

You can try other soy-based products including soybeans, soy milk, miso, soy eh, and edamame. Beans and edamame are important sources of fiber, iron, magnesium, potassium, protein and zinc.

4. Get a pulse

pulse Includes low-fat protein, nutrient-rich and fiber-rich beans such as kidney beans, black beans, mung beans, pinto beans and chickpeas (garbanzo beans), as well as lentils and peas.

Lentils and peas are in a leading position in terms of protein content. Beans also contain important vitamins and minerals such as iron, potassium, magnesium, calcium, zinc and folic acid. more importantly? They are cheap, versatile and relatively simple to manufacture. Use them in soups, hummus, add them to salads, or mix with rice.

5. How sweet is it

One of the healthiest foods on earth, sweet potato, Any meal can be eaten. They are perfect complex carbohydrates. The low glycemic index of sweet potato can stabilize blood sugar and reduce insulin resistance, while providing energy for the body before and after strength training.

Sweet potatoes are rich in β-carotene, which is an effective antioxidant that can help grow and repair human tissues including muscles.

Remember, all potatoes (provided they are not fried) are an important source of complex carbohydrates. They do provide some protein! (A medium-sized russet potato contains about 4 grams of protein.)

In addition to these foods, there are also many vegetables that have amazing protein content, although the content is relatively small. Bananas and dried fruits are other excellent sources of complex carbohydrates and key minerals. Mix them with nuts and seeds to make snacks.

Bottom line? Plant-based diets provide you with many options for strengthening your body. There is no reason why diners who feed on plants cannot reach their optimal fitness level!


The article 5 plant-based foods that can help you build lean muscle first appeared on the BrainMD Health blog.

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