All of us put a lot of effort into staying fit and looking good. To be in perfect shape, we also sacrifice our favourite foods so that our body doesn’t gain extra weight. But the problem is different for skinny people; for them, gaining weight and muscle is the actual challenge. Nowadays, the trend of being massy and having muscles is very popular. Gym freaks love flaunting their abs, biceps, triceps, etc.
Along with working out, our diet also plays a vital role in muscle building. We need to add protein, fat, and calories to our plates to get into the desired shape. But most of us think only meat and animal products can contribute to muscle building; however, this is not true. You can also gain muscle by following a vegetarian diet. All you need to do is add the right food to your plate.
So, if you are looking to build muscle by following a vegetarian diet, here are five foods that can help you:
Nuts
Nuts like almonds, peanuts, and pistachios are loaded with healthy calories, protein, fibre, and fats that contribute to adding healthy weight to the body and muscle building. According to Healthline, the micronutrients present in them also control diabetes and support heart health. Grab a handful of nuts like almonds, pistachios, cashews, Brazil nuts, macadamias, etc., and enjoy them as a snack. You can also add them to your smoothies, gravies, desserts, and oatmeal.
Legumes
Legumes are one of the highest sources of protein for vegetarians and vegans. Peas, chickpeas, lentils, and chana are low in fat and cholesterol, which is also good for heart health. Legumes can be consumed in a variety of ways, including curry, salads, sprouts, dal, and soups. Talking particularly about lentils, each one of them has a different nutrient profile, but moong, masoor, and urad are the best for muscle building.
Vegetables
These fresh fruits and vegetables are another amazing way to gain muscle for vegetarians. Peas, spinach, kale, mustard greens, broccoli, and mushrooms contain the highest amount of protein as compared to other vegetables. Vegetables can become a part of everyday meals in the form of sandwiches, salads, soups, smoothies, curries, stir-fries, and juices.
Whole Grains
Grains like amaranth, quinoa, oats, ragi, and whole wheat are loaded with various nutrients that contribute to the overall health of the body. According to Healthline, they are high in fibre, vitamins, protein, and antioxidants that contribute to healthy digestion, heart health, and reducing inflammation, along with weight gain. All of them can be enjoyed in plenty of ways, like porridge, cereal bowls, roti, upma, etc.
Soyabean
We all know that soy is high in protein and one of the healthiest vegetarian foods on the planet. It is also available in the form of soy flour, milk, sauce, and oil. Along with protein, it is also rich in fats, vitamins, calcium, and carbs that are good for muscle building. According to Healthline, soy products are good for bone health as well. Soya beans can be enjoyed as curry, salad, soy masala, and soy Manchurian.