It is not necessary to be a meat-eater when you want to build muscles and gain muscle mass, as long as you focus on high-protein sources. It is possible to maintain strong bones as a vegetarian, or vegan, and gain muscle. There is a simple formula that you need to follow to achieve this goal; balance weight training with adequate consumption of protein. A good time to consume protein is before and after your weight lifting sessions. It is also a good idea to add a multi-vitamin to your diet, as it promotes zinc, magnesium, iron, calcium and Vitamin D and B-12.
Some of the best muscle-building foods that you can consume if you are a vegan, or vegetarian, are highlighted below.
Nuts
In order to add bone-fortifying calcium to your diet without consuming diary, you can load up on different nuts, such as almonds, pistachios and peanuts. They contain lots of protein, fat and fiber and they help in filling you up, while trimming you down, which makes them an excellent snack. They contain good fats that can actually help you in staying lean.
Beans
Most people do not pay attention to plant-based protein, but they are actually the second-highest source of protein after meat. You can choose any bean variety, whether kidney, black, pinto, or navy and they are also low in fat, cheap as well as high in fiber. They also comprise of various amino acids that can be helpful in the muscle building process.
Legumes
Similar to beans, legumes grow in pods. Peas, lentils, soybeans and chickpeas are all part of this category. They have no cholesterol and are low in fat and they are one of the best sources of proteins for vegans and vegetarians.
Leafy greens
In order to build muscles, you have to ensure that you follow a nutrient-dense diet. The vegetables that offer you the highest amount of protein are broccoli, kale, spinach and peas. You can add leafy green vegetables to your morning routine in the form of a smoothie, use them in a salad for lunch, or cook them for dinner to benefit from their protein content.
Non-dairy milk
A single cup of calcium-fortified hemp milk can offer you lots of protein and fulfill about 30% of your body’s daily calcium needs. In fact, drinking soy milk helps you pack a bigger punch.
Cruciferous vegetables
There is a considerable amount of protein that you will find in cruciferous vegetables, broccoli in particular. You can eat it as a mid-day snack or add it in a salad. You can get even more benefits if you add hummus to it.
Seeds
Chia seeds are one of the best snacks that you can have when you are a vegan or vegetarian who wants to build muscles. They are loaded with good fats, protein and omega-3 fatty acids. You can even add them to dishes. Sprinkle the seeds on yogurt, or make chia pudding.
Add these foods to your vegan, or vegetarian diet when you want to build muscles and you will be able to see the difference.
