By Ujjainee Roy
August 11, 2024
Building muscle is often associated with high-protein diets that rely heavily on animal products, but it’s entirely possible to achieve significant muscle growth on a vegan diet. Plant-based foods can provide all the essential nutrients, including protein, amino acids, vitamins, and minerals, necessary to support muscle development and recovery. Here are some vegan foods that can help.
Lentils are a powerhouse of plant-based protein, with about 18 grams of protein per cooked cup. They are also rich in complex carbohydrates, which provide sustained energy for workouts and muscle recovery. Lentils are versatile and can be used in soups, stews, salads, or even as a base for veggie burgers. I
Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source. One cooked cup of quinoa provides about 8 grams of protein, along with a good amount of magnesium, which plays a crucial role in muscle contractions and energy production.
Tofu, made from soybeans, is a highly versatile and protein-rich food that is a staple in many vegan diets. A 3.5-ounce serving of tofu contains around 8 grams of protein, along with calcium, iron, and magnesium, all of which are important for muscle function and growth.
Hemp seeds are a complete protein, offering around 10 grams of protein per 3 tablespoons. They are also rich in omega-3 and omega-6 fatty acids, which have anti-inflammatory properties that can help reduce muscle soreness and promote recovery after intense workouts
Spirulina is a blue-green algae that is incredibly nutrient-dense, with about 8 grams of protein in just 2 tablespoons. It is also a complete protein, containing all the essential amino acids, along with a range of vitamins, minerals, and antioxidants.