9 Vegetarian Foods to Build Muscle Mass

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Written By Margonoe Tumindax

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Are you wondering how vegetarians gain muscle mass? The answer is simple! There are vegetarian foods to gain muscle mass.

Whether it is the physical demands of work, especially at home, or the simple joy of playing with the kids, protein is necessary. After all, it is a must for muscle gain and also helps the body repair cells and create new ones. Most proteins are made up of amino acids, which contain nitrogen as an essential group. There are 23 amino acids, of which nine are considered essential and the rest are non-essential. Non-essential means that they can be produced in your body, so you do not have to depend on your diet, while essential means that they must be supplied through your diet. While eggs and chicken are packed with protein, there are also vegetarian foods for muscle gain and more.

How much protein do you need to build muscle?

There are multiple health measures benefits of proteinsFor normal maintenance, you only need 0.8 grams of protein per kilogram of body weight, according to Harvard Health Publication“But for those doing high-intensity exercise or strength training where there’s a lot of exhaustion or wear and tear, protein needs increase, starting at 1.5 grams of protein,” says the dietitian. My life is beautiful.

Vegetarians Can Build Muscle, Too. Image courtesy: Adobe Stock

But numbers aside, it’s important to recognize that your body is unique. Protein needs can vary based on your activity level, age, and specific goals like gaining muscle or maintenance of muscle mass.

What are the vegetarian foods to gain muscle mass?

The main challenge for vegetarians is to ensure that they get all the essential elements amino acidswhich are the building blocks of protein. “Most plant-based proteins lack one or more essential amino acids, but you can combine different foods,” says the expert. For example, eating dal (lentils) with rice or chapati (Indian bread) with paneer (Indian flaked cheese) creates a complete protein profile. You can also have a Greek yogurt smoothie and quinoa salad with chickpeas.

Here are some options:

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1. Soy products

Soy products are excellent sources of plant-based protein and are particularly rich in branched-chain amino acids (BCAAs), which are essential for muscle growth and recovery. One hundred grams of soy contains 36.5 grams of protein, according to United States Department of Agriculture (USDA).

2. Paneer (Indian fresh cheese)

One hundred grams of paneer contains 15.9 grams of protein, according to United States Department of Agriculture. Paneer is a staple in many Indian households and is rich in casein, a slow-digesting protein. “It provides a steady supply of amino acids to the muscles for several hours, making it an excellent option for muscle repair and growth,” says Gorey.

3. Lentils

Lentils are rich in protein and dietary fiber, making them a perfect food for building muscle. One hundred grams of black lentils contain 24 grams of protein, according to United States Department of AgricultureThey also provide essential micronutrients such as iron and magnesium, which support energy production and muscle function.

4. Chickpeas

Approximately 100 grams of chickpeas contain 8.86 grams of protein, according to United States Department of Agriculture.
This versatile legume offers a good mix of protein and complex carbohydrates. This combination provides sustained energy and aids muscle recovery, especially after intense workouts.

5. Quinoa

100 grams of cooked quinoa contains 4.4 grams, according to the United States Department of Agriculture“It also contains magnesium, which is essential for muscle relaxation and recovery,” says the expert.

Almond for muscle gain
Almonds can help build muscle. Image courtesy: Adobe Stock

6. Nuts and seeds

Almonds, walnuts and flaxseeds provide protein along with healthy fats and antioxidants. Among these, almonds have the highest protein content. One hundred grams of almonds contain 21.2 grams of protein, according to the United States Department of Agriculture.

7. Greek Yogurt

Greek yogurt is an excellent source of protein, calcium, and probiotics. If you eat 100 grams of Greek yogurt, you will get 9.95 grams of protein, as per United States Department of AgricultureIt supports muscle recovery and also promotes gut health, which is essential for nutrient absorption.

8. Spinach

Spinach is not very high in protein. One hundred grams of spinach provides 2.86 grams of protein, according to United States Department of Agriculture“But it’s rich in iron and nitrates, which help increase blood flow to the muscles, improving their strength and endurance,” says the expert.

9. Oats

Consuming 100 grams of oats will give you 13.15 grams of protein, according to United States Department of AgricultureOats are not only a great source of proteinbut also slow-digesting carbohydrates, ideal for providing long-lasting energy and promoting muscle recovery after training.

Vegetarian foods can help you build muscle mass by providing a mix of essential nutrients, including protein, healthy fats, vitamins, and minerals, all of which are needed to build and maintain muscle mass.

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