Best Foods For Vegans Who Want To Build Muscle

In addition to regular exercise, intake of animal protein such as meat and eggs is usually the main food for people who want to build muscle. However, what about vegans who also want to build muscle? The problem is, vegans certainly don’t eat animal products. Relax, you can still build muscle mass without sacrificing a vegan lifestyle. Learn about a variety of muscle-building foods for vegans in this article.

The difference between vegan and vegetarian

Before going any further, you should first understand what vegan is. Vegan is a healthy lifestyle in which people who live it do not consume food products derived from animals and their derivative products, such as meat, milk, cheese, honey, eggs, and other ingredients that contain animal elements.

The vegan pattern is certainly different from vegetarian. The reason is, some people who are vegetarians still consume animal-derived products such as honey or eggs. Meanwhile, vegans don’t eat anything that smells like animal products. Becoming a vegan is not just a lifestyle, it can be a life choice.

Muscle building food for vegans

In addition to routine physical exercise, another important thing to consider in supporting muscle formation is the intake of nutrients as food for cells in the muscles. Muscle cells need nutrients as energy to carry out their activities.

When you want to build muscle, you will eat more foods that are high in protein. Although the protein that is best digested by the body is protein that comes from animals, those of you who follow a vegan diet need not worry. The reason is, you can still get the same good protein from plant products, really.

Actually, not only protein is needed by muscles, but carbohydrates and fat are also needed to support muscle formation. Well, these three macronutrients are indispensable for muscle growth. Some of the best muscle-building foods for vegans include:

1. Nuts


Even if you don’t get your calcium from dairy products, you can still get it from peanuts, almonds, and pistachios. In addition to containing calcium, nuts also contain good fats and protein for the body. Because of this content, nuts can be a snack choice for those of you who want to increase calorie intake.

2. Green vegetables

Green vegetables

If you want to build muscle optimally, eating a high-nutrient diet is important. Kale, kale, mustard greens, spinach, broccoli, asparagus, and other green vegetables can help you get enough protein. For example, two cups of broccoli contain 5 grams of protein. Although the amount is not much, eating vegetables in the morning, afternoon, and evening can reach up to 15 grams of protein in a day.

3. Tempe

Tempe is a typical Indonesian food that is rich in nutritional content. The reason is, tempeh provides 41 percent of your daily protein needs. Unlike other protein sources, which are also high in fat, tempeh contains very little fat.

4. Soybeans


Soy protein is the best type of protein compared to other legumes. The reason is, soybeans are a source of vegetable protein that has a high leucine content. Leucine is one of the amino acids that is needed in muscle building.

5. Biji chia

chia seeds

Chia seeds ( chia seeds ) contain protein, good fats, and omega-3. Adding chia seeds to your puddings or smoothies will increase your daily protein intake. One tablespoon of chia seeds contains 60 calories and 3 grams of protein.

6. Wheat bread

Wheat bread

Whole wheat bread is also an example of a muscle-building food for vegans. This is because complex carbohydrates are a good source of energy and fiber. Enjoy whole-wheat bread with peanut butter to add nutrients needed by the body.

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