Can you build muscle on a plant-based diet? Building muscle is never easy and trying to do it on plant-based food makes it a little more difficult but not impossible. Because you must be resourceful and think outside the box in terms of the types of plant-based proteins you can eat.
Can you build muscle on a plant-based diet?
What you eat matters but also how you train matters too. That means incorporating a consistent resistance training program at least 3 days a week training upper and lower body. This would be a full body training routine hitting every single body part. And when you lift weights, you tear down your muscles which creates microtears and stresses the muscle fibers.
And when you are resting is when your muscles are repairing itself and recovering. So, the weight-training routine is just as important as the diet. You have to lift weights to build muscle whether you are man or a woman.
Can you build muscle on a plant-based diet?
So, What Are The Plant Based Source Foods To Build Muscle
- Tofu- one half cup contains about 181 calories and 21 grams of protein.
- Edamame beans- one cup of it contains 189 calories and has 17 grams of protein.
- Nuts and Seeds- ¼ cup of seeds is 202 calories and contains 8 grams of protein.
- Beans and Lentils- one cup of lentils has about 17 grams of protein and is about 230 calories.
- Tempeh- one cup of tempeh gives you about 30 grams of protein.
- Chia Seeds- 2 tablespoons has about 4 grams of protein.
- Quinoa- one cup has about 8 grams of protein and it has a reliable source of carbs that will give you energy to power through your workout.
- Hemp has about 9.5 grams of protein in 3 tablespoons.
- Green Peas- one cup of it contains about 8 grams of protein.
There is this false theory that you must overconsume an abundant amount of protein to be able to build muscle growth and that is not true. The most important thing is if we consume 1 to 2 grams of protein per pound then that gives anybody the greatest opportunity to muscle building.
The bottom line: Provided that your training is consistent with what you are putting in your body nutritionally. You also must make sure your daily calories exceed what is needed to maintain your bodyweight. And this is achievable on a plant-based diet if your daily calories, your protein, and training routine checks all the required boxes.
“The most important thing is if we consume 1 to 2 grams of protein per pound then that gives anybody the greatest opportunity to muscle building.”
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