Building muscle is an extremely important part of the vegan bodybuilding puzzle, but you need to know what foods to eat to optimize your protein intake. There are a handful of high protein foods for vegans that I like to rotate through my diet, and supplement with vegan protein powder. If you keep your calories high enough and utilize these vegan weight gain recipes, gaining muscle as a vegan will be very easy.
Tempeh
Tempeh is a traditional Indonesian food that’s high in protein and fiber. It’s made by fermenting cooked soybeans and forming them into a patty that can be sliced or crumbled.
Tempeh has more protein than tofu, so it’s a great option for vegans who want to build muscle. A 3-ounce serving contains about 18 grams of protein.
The fermentation process also increases the levels of B vitamins, vitamin K2, iron and magnesium in tempeh. These vitamins support the body’s functions, including cellular metabolism and energy production.
Tempeh is a good source of probiotics, which help improve digestion and promote healthy gut bacteria. It also contains prebiotics that feed these good bacteria in your gut.
Soy Milk
Protein is an essential nutrient for the human body. It is needed to build and repair tissues, regulate body processes, and produce hormones and enzymes. Protein can also be used as an energy source when carbohydrates or fats are not available.
The daily recommended intake of protein is between 0.6 grams and 0.8 grams per kilogram of body weight per day. For example, a person who weighs 160 pounds needs about 50 grams of protein per day (160 x 0.8 = 128).
Here are some high-protein foods that vegans can include in their diet:
- Soy milk: Soy milk is a good source of plant-based protein, containing 7 grams of protein per cup (240 ml). Soy milk also contains all nine essential amino acids required by humans for good health, making it a complete source of protein.
- Soy milk can be used in cooking, baking or drinking plain on its own as a beverage. It’s available in unsweetened, original or vanilla flavors at most grocery stores around the world.
Mung Beans
- Mung Beans
Mung beans are small and green with a brown or black spot. They’re most commonly found in Asian dishes, but can also be used to make falafel, hummus and even ice cream. Mung beans have a high protein content (about 22 grams per cup), as well as fiber, folate and iron.
- Lentils
Lentils are an excellent source of fiber, iron, protein and B vitamins. They come in several varieties: red, brown and green lentils. Red lentils cook quickly and retain their shape after cooking, making them ideal for soups and stews. Brown lentils take longer to cook than red lentils but still hold their shape when cooked. Green lentils take the longest to cook but break down into a mushy consistency once cooked — they’re usually used in Indian cuisine as dal (a soup-like dish). All varieties of lentils contain about 18 grams of protein per cup cooked.
- Quinoa
Quinoa is not technically a grain at all; it’s actually a seed from the goosefoot plant family that has been cultivated for thousands of years for its edible seeds (which are gluten-free).
Garbanzo Beans
Garbanzo beans are the most common type of bean used in soups and stews. They are high in protein, fiber, iron and B vitamins, which all play important roles in helping your body to repair and recover after a workout.
Vegan Bodybuilders should ensure that they get enough protein in their diet, as this nutrient is essential for building muscle mass. It also helps to maintain existing muscle tissue and aids recovery from exercise.
The best way to do this is by consuming a wide variety of protein-rich foods such as beans and lentils, nuts, seeds, soya products such as tofu or tempeh (fermented soybeans), grains such as quinoa or brown rice, eggs and dairy products such as cheese or yogurt.
Black Beans
- Black beans
Black beans are a great source of plant-based protein, and they’re also high in fiber. They’re also rich in antioxidants and have been shown to help lower blood pressure. You can use black beans in salads, soups, stews or any dish that calls for beans.
- Chickpeas
Chickpeas are rich in iron, magnesium and manganese. They’re also high in fiber, which helps keep you feeling full longer. Chickpeas are a good source of folate (important for pregnant women) and other B vitamins. Use chickpeas in salads or make hummus with them as a dip or spread on sandwiches.
- Lentils
Lentils are an excellent source of vegetarian protein that’s low in fat and rich in fiber — two things that make it a great food choice if you’re trying to lose weight or maintain a healthy weight loss plan. Lentils come in many varieties including red lentils (which cook quickly), green lentils (which have a milder flavor), French lentils (which hold their shape well) and brown lentils (a mix of red and yellow lentils). Add cooked lentils to soups, stews or salads for extra nutrition content and flavor!
Lima Beans/Butter Beans
The protein content of foods is one of the most important factors in any diet. That’s because protein helps build and repair muscle tissue, which is critical for bodybuilders. And since vegans don’t get their protein from meat or eggs, they need to find other sources of it.
There are several high-protein vegan foods that can help you reach your daily recommended intake without having to eat a lot of them. Here are some good ones:
Lima beans/butter beans. These legumes have 8 grams of protein per cup! They’re also high in fiber and contain folate, potassium, and iron.
Quinoa. This grain has 5 grams of protein per cup, but it can be difficult for some people to digest because it contains saponins — a coating on the seeds that protects them from being eaten by birds and insects while they’re growing in the field. Soaking quinoa before cooking will help remove these anti-nutrients, making it easier for your body to absorb all its nutrients.
Chia seeds. These tiny seeds have 4 grams of protein per 2 tablespoons (about 2 teaspoons), plus fiber and omega-3 fatty acids (which are great for healthy skin).
Kidney Beans
Kidney beans are a staple of any vegan diet. They’re loaded with protein, fiber, and other vitamins and minerals.
Kidney beans are an excellent source of iron, which helps convert food into energy for your muscles. Iron is especially important for vegans because it’s one mineral that’s often lacking in their diets.
One cup of kidney beans contains 15 grams of protein and over 60% of the recommended daily value (DV) for folate, an essential B vitamin that helps build muscle mass.
Conclusion
From the meat-replacement section of the store to eggs and cheese alternatives, to soy milk and protein powder, vegan bodybuilders have plenty of options for building muscle. The list above is full of protein-rich foods that you can eat every day, which will help you develop lean muscle, boost your metabolism and keep your energy levels high even when you’re working out rigorously.
