For optimal muscle health, protein is often considered a king of micronutrients. There is an age-old myth that animal products are the right source of high-quality protein. However modern awareness of plant-based diets and environmental and ethical issues have been leading us to search for plant-based alternatives. You may be a complete vegetarian or simply a man who intends to reduce animal product consumption, it’s very important to know that muscle building on a diet is entirely possible with the right source of plant protein. In this comprehensive article, we will explore 10 plant-based protein sources that are not only rich in protein but also offer helpful benefits. In addition, these plant-based protein sources will help you to meet your goal in muscle building aligning with a plant-based lifestyle.

1. Lentils

Lentils combined with other plant-based foods such as whole grains are full of beneficial protein. These are rich in amino acid which plays a crucial role in muscle repair and growth. It also contains high fiber which supports digestive health and other important procedures for overall well-being and nutrient absorption.

How to Add It To One’s Diet

Lentils are undoubtedly versatile ingredients for foods. You may use them in soups, salads, stews, or as a base for burgers. This can be cooked to add depth to various dishes.

2. Quinoa

Quinoa is a very good vegetable protein source containing all essential amino acids that our body cannot produce on its own. About 8 grams of proteins magnesium, iron, and manganese can be derived from a cup of cooked Quinoa.

Benefits in Muscle Building

The complete amino acid profile in Quinoa makes it a very good option for muscle building. It repairs muscle and helps with muscle growth providing necessary nutrients.

How to Add Quinoa to One’s Diet

Quinoa can be taken as a base for salad. It can be added to soups or served as a secondary dish. The slightly nutty flavor is very delicious to many of us. It has the potential to be used in a versatile way for your meals.

3. Chickpeas

Chickpeas, popularly known as garbanzo beans, are a great source of plant protein. It offers about 15 grams of protein if it is cooked and served in a cup. It also contains manganese and several other micronutrients. They are also a source of complex carbohydrates which provides energy for intense workouts throughout the day.

Benefits in Muscle Building

It is considered to have a good amount of fiber managing appetite and blood sugar levels. So chickpeas are ideal for maintaining muscle mass and energy levels.

How to Add Quinoa to One’s Diet

Quinoa can be taken as a base for salad. It can be added to soups or served as a secondary dish. The slightly nutty flavor is very delicious to many of us. It has the potential to be used in a versatile way for One’s meals.

4. Tofu

Tofu is made from soya beans and is an excellent source of plant-based protein. 4 ounces of its serving contains approximately 10 grams of protein and it is also full of calcium and iron.

Benefits in Muscle Building

Tofu is another complete protein source that can be used in versatile ways. You can make it stir-fried, grilled, or blended into smoothies. It easily absorbs and its flavours easily make itself an excellent meat substitute. It benefits muscle growth and repair.

Ways to Add Tofu to One’s Diet

It can be used in numerous ways to make numerous dishes. You can try marinating and grilling it add it to stir-fries or blend it into soups and sauces. You can have the flavor of meats if you add this to One’s dishes.

5. Chia Seeds

Chia Seeds, though tiny, are very mighty in their protein capacity. An amount of 4 grams of protein can be obtained from an ounce of Chia seeds. Also, it is packed with Omega-3 fatty acids, fibers, and various other minerals like calcium and magnesium. 

Benefits in Muscle Building

The protein contents in Chia seeds are complemented by their beneficial facts which assist in reducing inflammation and it also supports muscle recovery. As it has high fiber, it also aids digestion and can help you with One’s overall wellness.

How to Add Chia Seeds To One’s Diet

Chia seeds can be added to One’s salad by sprinkling them on the salad. Also, this can be blended into smoothies or used in chica pudding. Due to its jelling properties, it can be baked and taken as an egg substitute.

6. Hemp Seeds

Hemp seeds are another complete source of protein as these offer high protein. 3 tablespoons of Hemp seeds is equal to 10 grams of protein. Besides being rich in Omega-3 fatty acids, it also contains Omega-6 fatty acids, magnesium, and zinc.

Benefits in Muscle Building

Hemp seeds help muscle growth for their complete protein profile. These contain healthy fats that contribute to overall health, support recovery, and reduce inflammation.

How to Add Hemp Seeds to One’s Diet

Hemp seeds can be taken as smoothies, also sprinkled on salads, and can be taken with oatmeal.  Its mild nutty flavor is very much suitable for many dishes.

7. Peas

Peas refer to green peas.  You can have an amount of 8 grams of protein from a cup of Peas. Besides being rich in protein, it is also a great source of Vitamins A, C, K, and several vitamins B group. It also contains a great amount of fiber and antioxidants.

Benefits in Muscle Building

Peas are a solid choice for muscle building. Its high fiber density and nutrients support One’s overall health. It also enhances One’s energy levels and plays a crucial role in an effective workout.

How to Add Peas to One’s Diet

One can add peas to soups, stews, and casseroles. Also, it can be enjoyed as a simple side dish, It also can be blended into a creamy soup or can be used as an ingredient in pasta dishes.

8. Edamame

Edamame is, actually, a soybean. One can have about 17 grams of protein from a cup full of Edamame. This is also full of fiber and vitamin K.  This is widely considered a low-calorie food with high nutritional value.

Benefits in Muscle Building

High protein and low calorie makes it a very good dish for muscle building. Its amino acid is a valuable ingredient in a muscle-building diet. It is often added to a weight management diet because it helps one keep full and satisfied.

How to Add Edamame to One’s Diet

With Edamame, one can make good snacks or add them to One’s salad. It can be mixed in a protein-rich soup. 

9. Almonds

An ounce of almonds offers about 6 grams of protein. It also contains healthy fats fiber Vitamin E and magnesium in great amounts which can contribute to One’s overall protein intake.

Benefits in Muscle Building

Though the amount of protein may not be as high as the other sources on this list, almond is also a good source of plant protein. The other property, besides being a protein source, contains healthy fats and fiber making this valuable for a muscle-building diet. They are also beneficial for heart health and provide sustained energy. One can take an enjoy almond as a dry fruit, or snacks. One can add this to One’s salad by chopping them. Also, one can take almond roasted. Prefer almond butter to traditional nut butter as it offers a beneficial protein. One can have sandwiches or smoothies with almond butter.

10. Seitan

Though some are scared about gluten, Saturn is made from wheat gluten and is a highly concentrated source of protein. This gluten is completely benign. We can have around 28 grams of protein per 3 ounces of seitan. This property makes seitan one of the richest plant-based protein sources available around us.

Benefits in Muscle Building

Its chewy and meat-like structure makes it a popular choice for those who are considering shifting from animal-based protein to a plant-based diet. It also helps in muscle growth and muscle recovery very effectively.

How to Add Seitan to One’s Diet

One can incorporate seitan into a variety of dishes like stir-fries, curries, and sandwiches. It is like mimic meat and it is a versatile ingredient in many recipes enriched with protein.

Conclusion

Therefore, there is much evidence that building muscle on a plant-based diet is not very impossible; rather it is highly effective if one takes it as a protein source rightly.  Each plant-based protein source mentioned in this article can offer unique benefits and contribute to a well-rounded muscle-building nutrition diet plan. As one incorporates these protein sources into One’s diet, one will, surely, achieve One’s fitness goal by adhering to a plant-based lifestyle. Also, one must keep the fact in mind that one should have a balanced diet with a variety of foods to ensure that one is taking all the essential nutrients for One’s body. We assume that this article will help one to understand and utilize these plant-based protein sources to support One’s muscle-building efforts and also enjoy its diverse nutrition diet.

Additional Awareness

Further, if one has any doubt about a plant-based protein diet, one may consult One’s nutritionist for advice.

See what health.com says on this – https://www.health.com/food/19-best-vegetarian-and-vegan-protein-sources