8 Best Plant-Based Proteins for Muscle Building

Does building muscles for being a vegan or a vegetarian seem complicated? You might be wrong. A plant-based protein diet is one of the most effective ways to build muscles when paired with strength training. A high-protein diet is an excellent ally to strength training if you want to grow muscles.

Start by consuming the proper nutrients, especially protein. Many studies have proven the benefits of proteins for muscle building. The results may surprise you. As per the 2020-2025 Dietary Guidelines for Americans,  most adults should aim for 10-35% of their daily calories from protein, which translates to 50-175 grams per day for a 2,000-calorie diet.

Recent studies highlight that protein intakes above the current RDA of 0.8 grams per kilogram of body weight can promote strength and increase lean body mass if paired with resistance training.

Protein doesn’t mean animal-based; plant-based proteins are equally beneficial for muscle growth and repair. Protein is necessary for every cell in the body to function well, and without enough protein, your body starts to break down muscle tissue to meet its needs. This leads to reduced muscle mass and a lack of strength. Opting for a plant-based protein diet for muscle building helps support muscle repair, recovery, and overall fitness.

Read more: Plant-based Eating and Bone Health: Are you Getting Enough Nutrients?

If you want to amp up your fitness journey with plant-based proteins or vegan protein sources, this article will help you achieve your protein goals.

Why Plant-Based Protein Works for Muscle Building

Proteins are primarily made up of amino acids essential for muscle repair and growth. Nine out of 20 amino acids are necessary for the body and can be derived from the diet. Plant-based proteins can quickly provide these proteins, especially when combined with a diverse group of proteins, to form complete proteins. For example, pairing rice with beans creates a full amino acid profile.

Leucine, a branched-chain amino acid (BCAA), plays a vital role in muscle protein synthesis (MPS). Pea protein and quinoa are excellent sources of leucine, ensuring that plant-based eaters don’t miss out on this vital nutrient. Recent studies, such as a 2021 review published in Nutrients, confirm that plant-based diets are just as effective as non-vegetarian diets when well-planned. 

Here’s an insightful article on the 12 roles of proteins in the body – know the importance.

The 8 Best Plant-Based Protein Sources

Let’s understand the importance of plant-based proteins in muscle building, their benefits, and ways to include them in your meals. These eight protein-packed foods offer all the essential amino acids necessary for your body.

1. Chickpeas:

Chickpeas, or garbanzo beans, are a great way to include plant protein. They pack 15 grams of protein per cooked cup and are highly versatile. Chickpeas are perfect for people who avoid eating meat. You can roast them for a crunchy snack, blend them into hummus, or add them to curries.

2. Quinoa:

Quinoa is a complete protein with nine essential amino acids that our bodies cannot make independently. With 8 grams of protein per cooked cup, quinoa is ideal for salads, bowls, or breakfast porridge.

3. Tofu & Tempeh:

Soy-based proteins like tofu and tempeh are rich in protein and calcium. They offer 15-20 grams of protein per serving. These plant-based proteins also support bone health. They absorb flavors well, making them a perfect addition to every meal.

4. Edamame:

Edamame is a low-calorie, protein-rich snack quite popular in the United States. These young soybeans deliver 37% of the daily value of protein. You can get them fresh or frozen. Steam them and drizzle sea salt for a quick snack.

5. Chia Seeds:

These tiny chia seeds pack 4 grams of protein per 2 tablespoons and are an excellent source of omega-3 fatty acids. Add them to smoothies, puddings, or overnight oats for a protein-packed start to the day. They are high in protein and aid muscle repair and growth. Chia seeds also provide omega-3 fatty acids that reduce inflammation, promoting recovery. Additionally, fiber helps maintain energy, while essential minerals like magnesium and potassium contribute to muscle function and recovery. Including chia seeds in a balanced diet can promote muscle building.

6. Hemp Seeds:

Unlike many other plant-based protein sources, hemp seeds are a complete protein and offer 10 grams of protein per 3 tablespoons. They have a mild nutty flavor and are a perfect addition to salads, smoothies, or yogurt.

7. Pea Protein Powder:

Pea protein powder is a convenient, easily digestible option, especially rich in BCAAs. It is extracted from yellow peas and is an excellent protein source, having a good amount of iron. It promotes muscle growth, weight loss, and heart health. Pea protein is naturally vegan and is a perfect choice for smoothies, shakes, or energy bars.

8. Lentils:

Lentils are widely used worldwide and an excellent protein and fiber source. They provide about 18 grams of protein per cooked cup. Lentils, particularly green lentils, are rich in iron and folate and promote faster recovery. They provide significant energy, and adding them to soups, salads, or stews makes for a nutrient-rich meal.

How to Incorporate These Proteins Into Your Diet

Here are a few quick and easy ways to include plant-based proteins for muscle growth.

• Quinoa Salad: Toss cooked quinoa with roasted vegetables and chickpeas. Add a tahini dressing to make it a complete protein-packed meal.
• Chickpea Curry: Add spiced tomato and coconut milk for the base and cook chickpeas. This makes for a flavourful yet easy dish.
• Smoothies: Blend frozen berries with almond milk and add pea powder. Sip this as a post-workout drink. Here are 8 superfood smoothies to start your day right.
• Tofu Stir-Fry: Sauté tofu and add your favorite veggies. Drizzle some soy sauce for a satisfying dinner.

Pair complementary proteins like rice, beans, or hummus with whole-grain pita bread to ensure a complete amino acid profile.

Plant-Based Protein vs. Animal Protein for Muscle Growth

Including protein in your diet for muscle building can mean exploring various options. The debate between plant-based and animal-based proteins often takes center stage. This depends on both protein groups’ availability and amino acid profile.

While animal-based protein sources are naturally complete, specific plant-based proteins require careful pairing for maximum benefits. The difference is negligible as specific plant-based proteins have added benefits like reduced inflammation, aid in digestion, and lower cholesterol levels. This makes plant-based proteins ideal for muscle building and an apt choice for vegan athletes.

Read More: 5 Common Mistakes People Make When Starting a Vegan Diet

FAQs About Plant-Based Proteins

Plant-based proteins have several significant benefits for muscle building. However, a few common concerns need to be addressed. Here are the frequently asked questions about plant-based proteins. 

Can you build muscle solely on plant proteins?

Yes. Plant-based proteins are ideal for muscle building if paired strategically. Along with strength training, vegan protein choices can significantly benefit overall fitness. 

What about protein deficiencies in a plant-based diet?

As mentioned earlier, plant-based proteins offer a complete amino acid profile when paired with other essential nutrients and different plant sources. This leaves very little scope for deficiencies.

Conclusion

Switch to a plant-based protein-rich diet to build muscles. This is a sustainable choice and a powerful tool for achieving your fitness goals. Include quinoa, lentils, pea powder, and tempeh. All of these fuel your muscle-building journey while making the meals delicious and versatile.

Plant-based proteins aren’t just effective for muscle growth and offer numerous health benefits. These vegan choices are sustainable and environmentally friendly. Combine plant-based proteins with other nutrients to get the best results. All you need is consistency. Try new recipes and experiment with available plant-based options to promote muscle growth.

Are you ready to take the next step? Then, start stocking your pantry with the most versatile eight plant-based proteins and enjoy tasty and healthy meals.

Start your muscle-building journey with plant-powered bite today!