9 Muscle Building Foods for Vegetarians

Want to know how vegetarians can gain muscles? The answer is simple! There are some vegetarian foods that can help you build muscle.

Whether it’s physically demanding work (especially at home) or simple fun like playing with your kids, you need protein. After all, it’s important for building muscle and it also helps the body repair its cells and make new ones. Proteins are mostly made up of amino acids, which contain nitrogen as an essential group. There are 23 amino acids, 9 of which are essential and the rest are non-essential. Nonessential means they can be produced by your body so you don’t have to rely on food, while essential means they must be provided by your diet. While eggs and chicken are high in protein, there are also vegetarian options that can help you build muscle and more.

How much protein do you need to build muscle?

Protein has many health benefits. According to Harvard Health Publishing, you only need 0.8 grams of protein per kilogram of body weight for normal maintenance. “But for high-intensity workouts or strength training where there’s a lot of burn or wear and tear, you need to increase your protein intake, starting with 1.5 grams of protein,” says nutritionist Varsha Gorey.

But beyond the numbers, it’s important to know that your body is unique. Protein needs will vary based on physical activity level, age and specific goals, such as building or maintaining muscle mass.

What are some vegetarian options for building muscle?

The biggest challenge for vegetarians is making sure they’re getting all the essential amino acids, the building blocks of protein. “Most plant proteins are lacking in one or more of the essential amino acids, but you can provide them with different foods,” experts say. For example, pairing lentils with rice or chapatis with paneer creates a high-protein profile. Enjoy a Greek yogurt smoothie and a chickpea and quinoa salad.

Here are some options:

1. Soy products

Soy products are an excellent source of plant protein and are especially rich in branched-chain amino acids (BCAAs), which are important for muscle growth and recovery. According to the United States Department of Agriculture (USDA), 100 grams of soybeans contain 36.5 grams of protein.

2. Paneer (Indian cheese)

According to the USDA, there are 15.9 grams of protein in 100 grams of cheese. A staple food for many Indian families, paneer is rich in casein, a slow-digesting protein. It provides a steady supply of amino acids to the muscles for several hours, making it the best choice for muscle repair and growth.

3. Lentils

Lentils are rich in protein and dietary fiber, making them an excellent food. According to the USDA, 100 grams of black beans contain 24 grams of protein. They also provide important micronutrients such as iron and magnesium, which support energy production and muscle function.

4. Chickpeas

According to the USDA, there are 8.86 grams of protein in about 100 grams of chickpeas.
Many legumes provide a good combination of protein and complex carbohydrates. This combination provides sustained energy and aids in muscle recovery, especially after exercise.

5. Quinoa

According to the USDA, 100 grams of cooked quinoa contains 4.4 grams. “It also contains magnesium, which is important for muscle relaxation and recovery,” experts say.

6. Nuts ​​and seeds

Almonds, walnuts and flaxseeds provide healthy fats and antioxidants as well as protein. Among these, almonds have the highest protein content. According to the USDA, 100 grams of almonds contain 21.2 grams of protein.

7. Greek yogurt

Greek yogurt is an excellent source of protein, calcium, and probiotics. According to the USDA, if you eat 100 grams of Greek yogurt, you will get 9.95 grams of protein. It supports the intestines, which are important for the absorption of nutrients, and strengthens the muscles.

8. Spinach

There is no protein in spinach. According to the USDA, 100 grams of spinach contains 2.86 grams of protein. However, it is rich in iron and nitrates, which help increase blood flow to the muscles and increase muscle strength and endurance.

9. Oats

Eating 100 grams of oats provides 13.15 grams of protein, according to the USDA. Oats are not only a good source of protein, they are also slow-digesting carbohydrates, making them ideal for providing long-lasting energy and aiding muscle recovery after exercise.

Vegan foods can help build muscle by providing a variety of essential nutrients, including protein, healthy fats, vitamins, and minerals, all of which are essential for building and maintaining lean muscle.