Eating for gains: The best plant foods for muscle mass
When it comes to building muscle, nutrition is one of the most important factors. While many people believe that meat is the only way to gain muscle, the truth is that there are plenty of plant-based foods that can help you achieve your muscle building goals. So, if you’re looking to improve your diet for muscle gains as a vegan, take a look at some of the best foods you can incorporate into your meal plan.
Understand protein needs for muscle growth
Protein is the building block of muscle, so it’s essential to make sure you’re getting enough of it in your diet. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but for those looking to build muscle, it is often recommended to consume between 1.6 and 2.2 grams of protein per kilogram of body weight. This means that if you weigh 70kg, you should aim to consume between 112 and 154 grams of protein per day.
The importance of complete proteins
Protein sources are often classified as complete or incomplete. Complete proteins contain all nine essential amino acids that the body cannot produce on its own, while incomplete proteins lack one or more of these amino acids. While it’s a common misconception that vegans can’t get enough complete proteins, there are plenty of plant sources that provide all the essential amino acids.
The best plant foods for muscle mass
Quinoa
Quinoa is an excellent source of complete protein and contains all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein, making it a great addition to your muscle-building diet. It is also rich in fiber and antioxidants, making it a nutritious choice for overall health.
lentil
Lentils are a great source of plant-based protein, with one cup of cooked lentils providing about 18 grams of protein. They’re also high in fiber and low in fat, making them a great choice for building muscle and supporting heart health as well.
hummus
Chickpeas, also known as garbanzo beans, are a versatile and nutritious vegetable. One cup of cooked chickpeas provides about 15 grams of protein, making them an excellent addition to a muscle-building vegetarian diet. Chickpeas are also high in fiber and folate, which support overall health and well-being.
Tofu
Tofu is made from condensed soy milk and is a great source of complete protein. It is also a versatile ingredient that can be incorporated into a variety of dishes. One 3-ounce serving of tofu provides about 8 grams of protein, along with other nutrients such as iron and calcium.
Edamame
Edamame, or baby soybeans, are a delicious and nutritious snack rich in protein. One cup of cooked edamame provides about 17 grams of protein, making it an excellent choice for muscle-building vegetarian diets. Edamame is also high in fiber and other important nutrients such as folic acid and vitamin K.
Greek yogurt
Greek yogurt is a rich source of protein, with one cup providing about 17 grams of protein. They are also high in calcium and probiotics, which support bone health and gut health, respectively. Greek yogurt can be enjoyed on its own or used as a base for smoothies and other creamy dishes.
cheese
Cottage cheese is a dairy product that is high in protein and low in fat. One cup of cheese provides about 28 grams of protein, making it an excellent choice for those looking to increase their protein intake. It is also a good source of calcium and other important nutrients.
egg
Eggs are a complete protein source providing about 6 grams of protein per egg. It is also rich in vitamins and minerals, including vitamin D, vitamin B12, and selenium. Eggs are versatile and can be incorporated into a wide range of dishes.
Optimize your meal plan for muscle gains
While incorporating protein-rich foods into your diet is essential for building muscle, it’s also important to make sure you’re getting a good mix of nutrients to support overall health. Here are some tips to optimize your vegetarian meal plan for muscle gains:
- Include a variety of protein sources in your diet to ensure you get all essential amino acids.
- Incorporate plenty of fruits and vegetables to get a wide range of vitamins and minerals.
- Choose whole grains like brown rice, quinoa, and oats to provide energy for your workouts.
- Choose healthy fats from sources like avocados, nuts and seeds to support hormone production and overall health.
- Stay hydrated by drinking plenty of water throughout the day, especially before and after exercise.
Conclusion
Building muscle as a vegan can be achieved by including a variety of plant-based protein sources in your diet. Foods such as quinoa, lentils, chickpeas, tofu, edamame, Greek yogurt, cheese, and eggs can provide essential amino acids and nutrients needed to support muscle growth. By optimizing your meal plan to include a good mix of nutrients, you can support overall health while working toward your muscle-building goals. Remember, the key to success is consistency, so make sure you stick to your meal plan and stay active to see the best results.
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