Being vegan and building muscle are two things that may not immediately appear to go hand in hand. Many people believe that vegans don’t get enough protein, but you’d be surprised to learn how much you can accomplish in the gym whether you’re a vegan, or simply interested in a plant based diet. Here are 8 foods vegans love for their high protein content and ability to help in building muscle:
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If you’ve never heard of spirulina I can’t blame you! This algae is super rich in protein and essential amino acids. It can supercharge your muscle growth and is easily added into smoothies and shakes. It has an incredible 57g of protein per 100 grams! It’s rich in plant-based Vitamin B12, contains 3900% more beta-carotene than carrots, and contains rich amounts of zinc and easily absorbable iron. Just three grams of this powerhouse powder possess more phytonutrients than five servings of fruits and veggies and 300 times more calcium than milk.
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Vegan protein powders for building muscle
If you’re trying to increase your intake of protein, you don’t need to rely on whey protein powders. Almost everyone who builds muscle successfully uses protein shakes as they are a fantastic post workout meal. The best vegan and gluten free protein powder is MacroMeal Chocolate Vegan Protein Powder from MacroLife. You can also choose Vanilla, I just prefer Chocolate 🙂 It boasts an awesome 25g of protein per serving, as well as probiotics and digestive enzymes. I love it because it also includes a superfood blend of organic maca, organic barley grass juice powder, spirulina, cracked cell chlorella, spinach, beet juice powder, aloe vera, goji, acai, mangosteen, pomegranate, blueberry and acerola berry. It’s one of the best protein shakes for weight loss and toning.
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Whether you want to add chia seeds to your breakfast, lunch, or dinner, these tiny seeds pack a big punch. They contain 17g of protein per 100g! They’re a great choice for everyone, especially anyone who is trying to build their muscles quickly. So, try to have chia seeds as often as you can, and combine them with other protein-rich foods you love eating. I love adding to my breakfast oats or smoothie!
Unlike traditional dairy milk that’s full or hormones, soy milk is fantastic alternative and full of protein and calcium. Soy milk has around 7g of protein per serving and it’s quite rich in calcium, two of the most important nutrients for building muscle. It will give you tons of energy and help you achieve more in less time, especially if you combine it with other muscle-building foods detailed in this post.
Lots of people stay away from peanut butter, because they believe it will make them gain weight instead of build muscle. But, the fact is that peanut butter is full of healthy fats, and also very rich in protein, at 25g per 100 grams. Plus, this peanut butter is pretty healthy, made with only 2 ingredients 🙂
Quinoa for building muscle
Quinoa is a delicious, filling, protein rich grain that makes for a delicious addition to any high protein meal plan. It has an impressive 24g of protein per cup, and is also rich in magnesium, iron and all nine essential amino acids. Plus it’s gluten free!
A great way to boost your protein intake is to prioritize veggies that are rich in protein. Aim to have at least one or two serves of veggies that can top up your protein intake for the day. Broccoli is a great vegetable to reach for as not only does it boost your protein intake for the day, it also adds in important grams of fiber, which helps to improve digestion and keep you fuller for longer. It boasts 11.1 grams of protein per 100 calories!
Nuts for building muscle
It doesn’t matter what nuts you prefer – they’re all good choices when trying to building muscle. From walnuts and pistachios to almonds, walnuts, and cashews, these are great for every part of your body and can help you boost your overall health in addition to building muscle. It’s a good idea to use different nuts over time, variety is the spice of life, and they all contain different nutrients.
As you can see, there are plenty of vegan options that are rich in protein. What’s your favorite? Check out this complete vegan protein guide for more tips.
LESSONS FROM VEGANISM
Are you interested in learning more about veganism? I wrote extensively about how veganism healed my relationship with food in Chapter 3 of my book, Lessons From Veganism. I’ve decided to give this chapter away for free because I want it to reach as many people as possible. I’d love to share more about this journey with you.
Simply click here or the image above, and you’ll be on my Freebies page. There you’ll find Chapter 3, as well as my two self-care e-books, Revamp and Refresh. You can click any of the buttons on that page, fill in your details and check the boxes of the freebies you’d like in the form provided. Then, you’ll receive an email from me with your download link within five minutes.