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.
#1 Hemp seeds
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
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.
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.
Tofu can be eaten with almost anything so it is easy to incorporate into your diet to ensure you are getting enough protein.
Soybeans are high in protein and as result Tofu is also a good source of protein.
#6 Chia seeds
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
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.
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
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.
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.
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.