Because proteins are the foundation of bodybuilding, muscle building and vegetarian foods do not go hand in hand. This is why some of the richest sources of proteins include fish, lean meat, turkey, and pork. So does this mean that vegetarians or vegans cannot be able to build their muscles? Well, they can. Here we discuss about the 9 top vegetarian food sources helping you build muscle faster.
For instance, some of the strongest animals like gorillas, horses, and oxen they are herbivorous. It’s, therefore, important to plan the diet of muscle building in such a way that there is always an extra surplus of calories. Even if calories have been burned through exercise and training, vegans and vegetarians can still get the required nutrients from fruits, seeds, and vegetables. Here is the vegetarian foods list for building muscle:
Best Vegetarian Food Sources
#1 Beans and legumes
When it comes to vegetarian foods for building muscle, beans and legumes are some of the most effective foods that can be incorporated and are one of the best vegetarian protein sources. For instance, a cup of chickpeas has 121 grams of carbs, 40 grams of proteins, and 7.7 grams of unsaturated fats. Beans such as pinto beans and kidney beans contain a lot of proteins and fibers such that they can improve your bowel movements and also enhance your insulin response. This is very important for muscle growth since it boosts the body’s absorption of nutrients. You can consume beans with rice or any other source of carbohydrates that you like. Add these to multivitamin for bodybuilding and you are good to go.
Bananas contain high potassium content that helps prevents conditions such as puffiness and bloating as well as cramps and soreness. It is one of the best protein rich fruits.You may experience these conditions after rigorous workout sessions or body building time. Potassium also helps to keep the body’s glycogen refilled and promotes the transportation of other nutrients to the muscles. Instead of eating ripe bananas, go for green bananas. The best time to eat bananas is before going for a workout.
These delicious snacks are full of healthy calories and proteins that make them some of the best vegetarian foods for bodybuilding. Nuts such as cashews and almonds are full of proteins, fibers, and fats that can help you get those extra calories after working out. One cup of almond contains 71 grams of healthy fats and 30 grams of proteins while one ounce of cashew nuts contains over 150 calories. They are the easiest to munch food that you can enjoy anytime during the day.
#4 Sweet potatoes
You may be wondering what this food product is doing in this list of vegetarian foods for building muscle. Sweet potatoes can be termed as low calories powerhouse carbohydrates that will ensure that your energy is high during the workout session. They are also a rich source of dietary fibers that are very important for controlling appetite, burning fat, and maintaining a healthy digestive system. It has a high potassium content that plays an important role in maintaining electrolyte balance, nerve function, and muscle health. The best time to eat sweet potatoes is before going for a workout.
The vegetarian foods for building muscle are incomplete without the seeds. Seeds such as chia seeds, sesame seeds, flax seeds, and sunflower contain essential fatty acids, fiber, and proteins due to which they fall under the category of best vegetarian protein sources. The essential fatty acids contained in these seeds not only promote the recovery of tissues after workouts but also reduces inflammation. Having a good smoothie sprinkled with chia or flax seeds make the perfect food after a rigorous workout season. You can also include curries and salads for the perfect menu.
When it comes to building muscles, quinoa is a complete food that can help in this. It contains all the essential amino acids that cannot be produced in the body. It’s also rich in complex carbohydrates and proteins that work as a constant source of energy during a workout. Although they are the seeds of a leafy plant, you can prepare them exactly the way rice is prepared. One cup of quinoa contains almost 8 grams of proteins. According to studies, it promotes the synthesis of a special growth hormone that is important in strength and muscle growth. Also, it contains calcium, magnesium, and iron that help in the regulation of the muscle tone. The best way to eat this food is as a pre-exercise snack before your next meal.
While many exercise enthusiasts avoid fruits because they contain high fructose content, they play a very important role. In fact, certain fruits such as bananas, apples and cantaloupes are extremely important in building muscles. These fruits are full of fiber, minerals, carbohydrates and vitamins that can help you increase your lean muscles. Having an apple, cantaloupes or bananas for breakfast when you wake up can help you maintain the energy throughout the day.
#8 Leafy greens
Most people believe that proteins are the most important food for muscle growth. However, it’s a fact that a balanced diet should contain nice servings of leafy greens for building the muscles. Leafy greens such as kale, spinach, and lettuce and rich in vitamins A, BC, D and E and folic acid that reduce inflammation, enhance muscle concentration and neutralize the harmful effects of the free radicals. This, in turn, supports your muscle building efforts. The good thing is that you can take these anytime to help you in building your muscles.
With rice being one of the most important sources of carbohydrates, it is often difficult for people to compromise its consumption. If you are looking to build your muscles you may consider including rice in your diet. Brown rice has complex carbohydrates that ensure that there is a slow release of energy over a long period of time. During digestion, carbohydrates break down into glucose that provides the maximum energy required by the cells. It’s advisable that 60% of our calories intake are provided through eating complex carbohydrates.
These are some of the best vegetarian food sources for building muscle. If you are devoted and disciplined with these foods, you will build your muscles within a short time. Remember, your diet, whether vegetarian or non-vegetarian may be perfect but you may not achieve your goals if you lack determination and commitment. If you combine these with training using a recumbent bike, you will definitely achieve your dream figure.