
Building muscle on a plant-based diet may seem challenging, but it could be an easily attainable goal as long as the right foods are selected.
A new study has found that plant-based diets can provide all the essential nutrients needed for muscle growth if effective components are chosen, according to the Times of India.
According to the newspaper, these are the most important foods:
- Chickpeas
Chickpeas are a great source of plant-based protein. One cup of cooked chickpeas provides about 15 grams of protein. It is 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.
- 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 highlighted in the “Journal of Food Science and Technology” underscores quinoa’s high nutritional value and its benefits for muscle repair and growth. The quality of quinoa protein is comparable to that of casein, a slow-digesting dairy protein.
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Tofu
Tofu, made from soybeans, is a versatile and protein-rich food that can be incorporated into many dishes. Half a cup of tofu contains about 10 grams of protein and is an excellent source of calcium, which is important for muscle contraction and bone health.
The journal “Nutrition” published a study showing that the soy protein found in tofu is effective in promoting muscle protein synthesis similar to animal proteins, making it an excellent meat alternative for those looking to build muscle on a plant-based diet.
- Lentils
Lentils are packed with nutrients, providing about 18 grams of protein per cooked cup. They are also high in iron, which is essential for transporting oxygen to muscles during exercise. According to research published in the journal “Nutrients,” lentils help in muscle growth and contribute to improved metabolic health. Their high fiber content helps maintain stable blood sugar levels, which is crucial for energy during exercise.
- 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 fats, which are beneficial for heart health.
Results from a study published in the American Journal of Clinical Nutrition revealed that the combination of protein and fats in peanuts helps repair and grow muscles, making them an ideal snack for athletes and bodybuilders.
- Spinach
It might not occur to some that spinach is a remarkable food when it comes to building muscles, but in reality, it is incredibly nutritious. Although it is low in calories, spinach is rich in iron and nitrates, which can enhance muscle strength and performance. One cup of cooked spinach provides about 5 grams of protein.
The journal Applied Physiology published a study showing that the nitrates in spinach can improve muscle efficiency and endurance. Additionally, spinach is rich in antioxidants, which help reduce inflammation and enhance recovery after intense workouts. It is worth noting that building muscle is a significant process, as it requires a specific diet and commitment to exercise.
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