Gaining muscle with a vegan diet may sound unusual and incredible to many people. While most people know the vegan diet as a way to stop animal killing or to get a lean body, it can also provide you nutrition for muscle growth. Vegan foods have great nutritional value and provide you with balanced body growth only if you know which item to eat.
For muscle growth, you need to exercise a lot and consume enough protein simultaneously. The question that arrives first is that how would you fulfill the need for protein with a vegan diet? Do vegan foods have enough proteins that can provide energy as well as encourage muscle growth?
So is a vegan diet helpful for effective muscle growth?
The answer is, yes. You need to know which vegan food to eat and in what quantity to maintain a proper diet and gain muscle. So, vegan lovers who want to gain muscle, here is a list of foods for you.
- Spirulina powder- Spirulina powder can be mixed with smoothies and other food items to fulfill your protein requirement. It is an alga containing a 70% protein concentration which is greater than meat and dairy products.
- Peanut butter- It is a common and delicious item that people take without knowing that it contains 25g of protein each 100g. It is healthy and has many other nutritions.
- Tofu and tempeh- They are delicious meat substitutes and can be fried for the best taste. Both have 12g of protein per 100g providing a good amount of protein.
- Porridge oat- Oatmeals are tasty and healthy and contain 13g of protein per 100g. You can prepare an excellent protein-rich dish by mixing the oatmeal with peanut butter, dry fruits, soy milk, and some fruits that you like.
- Dry fruits- You must never miss out on eating dry fruit in a vegan diet. Peanuts contain a high protein of 26g per 100g. Cashew nuts, almonds, and other dry fruits also contain a substantial amount of protein. Eat them anytime you want, in cooked or uncooked form, to enrich your diet with protein.
- Vegetables- Vegetables also do contain protein. The top 3 protein-enriched vegetables are cauliflower, asparagus, and artichokes. Try to include one of these in your daily meal to get enough protein.
- Seeds- Hemp seeds, pumpkin seeds, sesame, chia seeds, etc. have balanced protein nutrition. You can blend them in smoothies, use them in a salad, or yogurt. Take it as you like.
- Beans and legumes- Soybeans, kidney beans, split peas, mung beans, lentils, and chickpeas contain 20 to 25g of protein per 100g. These also contain fiber reducing body fat. Try out these beans and legumes to fulfill your daily protein requirements.
- Vegan protein powder- If you need extra protein nutrition, try out the vegan protein powder. Have protein shakes after an intense workout to get muscle growth.
These protein-rich food items are best for fulfilling your protein needs especially when you need muscle growth. So, yes, a vegan diet can also provide enough nutrition. Make your vegan diet chart today.