Building muscle on a vegan diet may seem challenging, but it’s entirely achievable with the right foods. Plant-based diets can provide all the essential nutrients needed for muscle growth.
Here are six vegan foods that can help build muscle effectively.
Chickpeas
Chickpeas are a fantastic source of plant-based protein. One cup of cooked chickpeas provides around 15 grams of protein. They are also rich in complex carbohydrates, essential for sustained energy during workouts. Research from the Journal of the American Dietetic Association found that chickpeas enhance muscle synthesis and recovery due to their high protein and fiber content. Chickpeas can be added to salads, made into hummus, or included in curries.
Quinoa
Quinoa, considered a superfood, is gaining popularity worldwide. It is a complete protein, containing all nine essential amino acids. One cup of cooked quinoa offers about 8 grams of protein and is rich in magnesium, which supports muscle function and recovery. Quinoa can be incorporated into salads, bowls, or served as a side dish.
Tofu
Tofu, made from soybeans, is a versatile, protein-rich food that fits well into many dishes. Half a cup of tofu contains around 10 grams of protein and is an excellent source of calcium, important for muscle contraction and bone health. A study in the Journal of Nutrition showed that soy protein in tofu promotes muscle protein synthesis similarly to animal-based proteins. Tofu can be grilled, stir-fried, or added to curries and soups.
Lentils
Lentils provide about 18 grams of protein per cooked cup and are high in iron, crucial for oxygen transport to muscles during exercise. Research in Nutrients indicates that lentils aid in muscle growth and improve metabolic health. Their high fiber content helps maintain stable blood sugar levels, essential for energy during workouts. Lentils can be used in soups, stews, and salads.
Peanuts and peanut butter
Peanuts and peanut butter are excellent sources of plant-based protein and healthy fats. Two tablespoons of peanut butter provide about 8 grams of protein and beneficial monounsaturated fats. A study in the American Journal of Clinical Nutrition found that the protein and fats in peanuts aid in muscle repair and growth. Peanut butter can be spread on whole-grain bread, added to smoothies, or enjoyed as a snack
