Beyond Meat and Eggs: 5 Plant-Based Foods That Boost Muscle Growth
Building muscle on a plant-based diet may seem challenging, but experts say plant-based diets can provide all the essential nutrients needed for muscle growth.
Here are 5 plant-based foods that can effectively help build muscle, according to the “Times of India”:
Chickpeas
A great source of plant protein, one cup of cooked chickpeas provides about 15 grams of protein. Chickpeas are also rich in complex carbohydrates, which are essential for sustained energy during exercise. A study published in the Journal of the American College of Nutrition found that chickpeas improve muscle structure and aid in recovery from exercise due to their high protein and fiber content.
Quinoa
Often regarded as a superfood, quinoa has gained significant popularity worldwide recently. Unlike most plant foods, quinoa is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own. One cup of cooked quinoa provides about 8 grams of protein and is also rich in magnesium, which plays a role in muscle functions and the recovery process. Research published in the Journal of Food Science and Technology highlights quinoa’s high nutritional value and its benefits for muscle repair and growth. The protein quality in quinoa is similar to that of casein, a slow-digesting dairy protein.
Peanut Butter
An excellent source of plant protein and healthy fats, two tablespoons of peanut butter provide about 8 grams of protein and a good amount of monounsaturated fats, which are beneficial for heart health. A study published in the American Journal of Clinical Nutrition found that the protein and fat mix in peanut butter helps repair and build muscle, making it an ideal snack for athletes and bodybuilders.
Spinach
While spinach may not be the first food you think of for muscle building, it is incredibly nutritious, according to nutritionists. Despite its low calorie content, spinach is rich in iron and nitrates, which can enhance muscle strength and performance. One cup of cooked spinach provides about 5 grams of protein. A study published in the Journal of Applied Physiology shows that nitrates in spinach can improve muscle efficiency and endurance. Spinach is also rich in antioxidants, which help reduce inflammation and promote recovery after intense workouts.
Lentils
Rich in nutrients, one cup of cooked lentils provides about 18 grams of protein and is also high in iron, which is essential for oxygen transport to muscles during exercise. According to
research published in Nutrients, lentils not only aid in muscle growth but also improve metabolic health. Their high fiber content helps maintain stable blood sugar levels, which is crucial for energy during exercise.
