6 Plant-Based Foods for Better Muscle Growth

Building muscle on a plant-based diet may seem like a tall order, but it can be an easy goal as long as you choose the right foods.

A new study has found that plant-based diets can provide all the essential nutrients needed for muscle growth if you choose the right ingredients, according to the Times of India.

Plant-Based Foods for Muscle Growth

1. Chickpeas

Chickpeas are a great source of plant-based protein. One cup of cooked chickpeas provides about 15 grams of protein. They are also rich in complex carbohydrates, which are essential for sustained energy during exercise.

A study published in the Journal of the American Dietetic Association found that chickpeas improve muscle synthesis and recovery due to their high protein and fiber content.

2. Quinoa

Quinoa is considered a superfood. Unlike most plant-based foods, quinoa is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own. One cup of cooked quinoa contains about 8 grams of protein and is also rich in magnesium, which plays a role in muscle function and recovery.

Research in the Journal of Food Science and Technology highlights the high nutritional value of quinoa and its benefits for muscle repair and growth. Quinoa’s protein quality is comparable to that of casein, a slow-digesting dairy protein.

3. Tofu

Tofu, made from soybeans, is a versatile, protein-rich food that can fit into many dishes. A half-cup serving of tofu contains about 10 grams of protein and is an excellent source of calcium, which is important for muscle contraction and bone health.

A study published in the Journal of Nutrition showed that the soy protein in tofu is as effective at promoting muscle protein synthesis as animal proteins, making it an excellent meat substitute for those looking to build muscle on a plant-based diet.

4. Lentils

Lentils are packed with nutrients, providing about 18 grams of protein per cooked cup. It is also high in iron, which is essential for transporting oxygen to your muscles during exercise.

According to research published in the journal Nutrients, lentils aid in muscle growth as well as contribute to improved metabolic health. Their high fiber content helps keep blood sugar levels stable, which is crucial for energy during exercise.

5. Peanuts

Peanuts and peanut butter are excellent sources of plant-based protein and healthy fats. Two tablespoons of peanut butter provide about 8 grams of protein and a good amount of monounsaturated fat, which is good for heart health.

A study in the American Journal of Clinical Nutrition found that the combination of protein and fat in peanuts helps in muscle repair and growth, making them an ideal snack for athletes and bodybuilders.

6. Spinach

It may not occur to some that spinach is a great muscle-building food, but in fact, it is incredibly nutritious. Although low in calories, spinach is rich in iron and nitrates, which can boost muscle strength and performance. One cup of cooked spinach provides about 5 grams of protein.

A study published in the journal Applied Physiology shows that the nitrates in spinach can improve muscle efficiency and endurance.

Spinach is also rich in antioxidants, which help reduce inflammation and promote recovery after intense workouts.

Building muscle is a process that requires a specific diet and commitment to exercise.