MASS GAINS: Top Vegan Foods That Build Lean Muscle

Top Vegan Foods That Build Lean Muscle

Looking to build some lean muscle but don’t want to resort to eating animal foods? Don’t worry – you don’t have to! I’ve studied nutrition and dietetics for over 10 years, and though I’ll admit that lean proteins from animal-based foods will help you build lean muscle, there’s no reason to give up being vegan just to get the body you want. I believe it’s more important to eat in a way that feels natural to you and your body and is made from a heartfelt decision – not a superficial one based off of physical appearance. Whatever you choose to eat, know that there are vegan foods that can help you build lean muscle and are some of the top foods many vegan athletes and vegan bodybuilders consume. With these options in your diet, you won’t only help build lean muscle mass, but you’ll also protect the planet, reduce inflammation, and enhance your heart health too.

No matter which of these foods you choose to eat, be sure to get a variety of veggies in your diet, which are some of the best foods for your muscles of all. Veggies help keep your body lean and they prevent inflammation while the foods below help preserve and build lean muscle. What’s your favorite source of vegan protein?

Vegan Protein Powder

Obviously, one of the best options is to use vegan protein powder, specifically one that contains hemp if possible since it’s incredibly easy to digest and full of protein. Sprouted brown rice protein is another popular choice as well. If you can find a blend of different vegan proteins in one powder, that’s even better. Opt for sugar-free varieties. Sugar is one of the worst foods to promote lean muscle mass and a healthy body weight of all. Vegan protein powders are specifically formulated to help athletes or everyday people preserve lean muscle mass and obtain enough essential amino acids.

Oats

Oats are one of the most unique grains out there. You’ll get five grams of protein in just one half cup of rolled oats along with a host of vitamins and minerals for your metabolism and muscles. Many bodybuilders start their day out with oats in some form or another because they help promote lean muscle mass, fight abdominal weight gain, and keep you full for a long time. They’re also lower on the glycemic index than brown rice or wheat, so they’re better for your blood sugar. Plus, oats are overall lower in starch than most other grains making them a leaner option.

Quinoa

Chia Seeds

Leafy Greens

Tofu

Lentils

Green Peas

Almonds

Almonds are one of the best nuts to consume for their protein content and their influence over lean body mass. Almonds are high in magnesium which lowers your cortisol. They contain B vitamins for you metabolism, and they’re a rich source of potassium to prevent inflammation. They contain seven grams of protein per serving, making them a fantastic source of amino acids. Use them raw and unsalted for the healthiest options and remember to keep portions in check if you’re trying to lean out.