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It’s time to get buff! Get down to the gym right now and do 3 to 4 supersets of compound movements for the areas you did not target yesterday. After you are finished, you get some of the old reliable chicken breasts with rice to get massive and… hold on, you’re a vegan!
While it might certainly be a bit more complicated. Rest assured, building muscles while maintaining a vegan diet is quite possible. But to achieve such a feat you’ll need to be constant with your consumption of only the vegan foods best suited for the task for as long as it’s necessary until you see those gains. Here are some of those foods.
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#1 Hemp seeds
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[su_box title=”Who suggested this product?” style=”noise” radius=”0″]The Hemp seeds was recommended by Jamie Hickey from Truism fitness. You can find out more about Jamie Hickey here or read their product recommendation below.[/su_box] |
Hemp seeds are a versatile protein powerhouse than can be added to any meal and is a great additive to a smoothie to help you hit your protein quota for the day.
#2 kidney beans
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[su_box title=”Who suggested this product?” style=”noise” radius=”0″]The kidney beans was recommended by Jamie Hickey from Truism fitness. You can find out more about Jamie Hickey here or read their product recommendation below.[/su_box] |
Beans are another superb source of protein for example, kidney beans have 27 grams of protein per cup. You can buy them in the can or dry and add them to soups, sauces and salads to help you reach your daily nutrition goals.
#3 Pulses
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[su_box title=”Who suggested this product?” style=”noise” radius=”0″]The Pulses was recommended by Caleb Backe from CalebBacke. You can find out more about Caleb Backe here or read their product recommendation below.[/su_box] |
If you’re looking to build muscle in your diet, look no further than pulses. Combining beans and rice can help you to increase your daily protein intake which also provides you with some necessary carbs in your diet. Specifically, rice is rich in leucine which is an amino acid that your body needs to build muscles.
#4 Tofu
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[su_box title=”Who suggested this product?” style=”noise” radius=”0″]The Tofu was recommended by Alex Tauberg from Pittsburgh Chiropractor. You can find out more about Alex Tauberg here or read their product recommendation below.[/su_box] |
Tofu can be eaten with almost anything so it is easy to incorporate into your diet to ensure you are getting enough protein.
#5 Soybeans
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[su_box title=”Who suggested this product?” style=”noise” radius=”0″]The Soybeans was recommended by Alex Tauberg from Pittsburgh Chiropractor. You can find out more about Alex Tauberg here or read their product recommendation below.[/su_box] |
Soybeans are high in protein and as result Tofu is also a good source of protein.
#6 Chia seeds
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[su_box title=”Who suggested this product?” style=”noise” radius=”0″]The Chia seeds was recommended by Kristen Peterson from PrimeLife Nutrition. You can find out more about Kristen Peterson here or read their product recommendation below.[/su_box] |
Seeds are such a great way to add protein for muscle mass in foods. Chia seeds can be sprinkled into almost any food to boost protein and fiber in vegan meals. Just 3 tbsp will provide your muscles with 150 calories, 8g of healthy fats, 11g of fiber and 5g of protein. Having just these will be enough to fuel your muscles and allow them to build and continue to grow.
#7 Flax seeds
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[su_box title=”Who suggested this product?” style=”noise” radius=”0″]The Flax seeds was recommended by Kristen Peterson from PrimeLife Nutrition. You can find out more about Kristen Peterson here or read their product recommendation below.[/su_box] |
The outside of flax seeds are actually so thick that our bodies can’t break them down. So if you’re going to incorporate them, be sure to get ground flax meal. When you’re adding flax meal to your foods, you’re going to get more healthy fats, extra fiber, and a decent source of protein. In a 2 tbsp serving, flax meal offers 70 calories, 4g of healthy fats, 3g of fiber and 3g of protein. For a small serving, this flax meal can be a powerhouse of nutrients.
#8 Chickpeas
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[su_box title=”Who suggested this product?” style=”noise” radius=”0″]The Chickpeas was recommended by Kristen Peterson from PrimeLife Nutrition. You can find out more about Kristen Peterson here or read their product recommendation below.[/su_box] |
Being able to get canned chickpeas makes a vegan diet healthy, high protein, high fiber, but also inexpensive. At just under $0.60 per can, you will get 3 servings of beans. One 1/2 cup serving provides 110 calories, 4g of fiber, and 6g of protein. This is what makes chickpeas a great component to any vegan dish.
#9 Black beans
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[su_box title=”Who suggested this product?” style=”noise” radius=”0″]The Black beans was recommended by Kristen Peterson from PrimeLife Nutrition. You can find out more about Kristen Peterson here or read their product recommendation below.[/su_box] |
These are another great, inexpensive way to provide protein in a vegan diet and provide fuel for muscle building. Just 1/2 cup for a serving will give you 130 calories, 6g of fiber, and 8g of protein. Add 1/2 cup of rice and you have a complete meal perfect to fuel your muscles before or after a workout.
#10 Oatmeal
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[su_box title=”Who suggested this product?” style=”noise” radius=”0″]The Oatmeal was recommended by Adil Sadout from Valrin. You can find out more about Adil Sadout here or read their product recommendation below.[/su_box] |
Oats is considered the go to grains in the body building community and there is a reason for that. Here is a list of the benefits of oatmeal and why you should add it to your diet today:
- Packed with nutrients.
- Improve blood sugar level.
- Help with both weight gain and loss.
- Rich in antioxidants and fiber.
- May protect against skin irritation.
#11 Broccoli
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[su_box title=”Who suggested this product?” style=”noise” radius=”0″]The Broccoli was recommended by Alix Strickland from A Hedgehog in the Kitchen. You can find out more about Alix Strickland here or read their product recommendation below.[/su_box] |
Broccoli is a tasty protein source that builds muscle because it contains vitamins K, A and C, as well as zinc. It also reduces inflammation, contains antioxidants, promotes healthy digestion, bones, joints, teeth and gums and supports brain health and slows the raging process.
[su_box title=”Who contributed to this article?” style=”noise” box_color=”#d26a3a” title_color=”#000000″ radius=”0″]
Jamie Hickey from Truism fitness
Caleb Backe from CalebBacke
Alex Tauberg from Pittsburgh Chiropractor
Kristen Peterson from PrimeLife Nutrition
Adil Sadout from Valrin
Alix Strickland from A Hedgehog in the Kitchen
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