lean muscle

5 Top Vegan Foods That Build Lean Muscles

A common misconception about vegan diet is that devoid of all types of animal products it is unsuitable for building muscles. However, there are a wide range of protein rich plant products that can easily meet the protein requirement of bodybuilders.

Moreover, devoid of saturated fats the plant proteins are healthier than animal proteins. To increase your lean muscle mass you can consume a variety of plant foods in large quantities without worrying about harming your health.

List Of The Best Vegan Foods For Building Lean Muscles

1. Beans

All types of beans including black beans, kidney beans, soy beans and lima beans are excellent vegetarian sources of protein. From a 100 gram serving of a bean of your choice you can get about 22 grams of protein. Depending upon your daily protein need, add a variety of beans to your diet. Moreover, the high fiber content of the beans will help in maintaining regularity and will keep you full for a longer time.

2. Almonds

Snacking on almonds is a popular way of meeting a significant portion of your daily protein need. You can get 21 grams of protein by consuming 100 grams of almonds. Almonds are also an excellent source of essential fats and fibers that will help you to get rid of the unwanted fat from your body.

3. Tofu and Other Soy Products

For vegans, tofu is an excellent replacement for meat. Apart from being an excellent source of protein, soy protein stimulates synthesis of nitric oxide, which promotes secretion of human growth hormone and increases blood flow to the muscles to aid muscle growth. In addition to tofu, other soy based products such as soy milk, soy yogurt, edamame and tempeh are suitable for the muscle-building vegan diet.

4. Oatmeal

To energize you for intense workouts opt for foods containing complex carbohydrates. Oatmeal is a good choice for boosting the energy level. Cook it with almond milk and add a scoop of soy or peanut protein powder to the oatmeal recipe to increase its protein content.

5. Quinoa

Quinoa contains all the essential amino acids in addition to complex carbohydrate. Cooked quinoa is an excellent food that supplies both carbohydrate and protein essential for energizing your body and boosting lean muscle mass.