Top Muscle-Building Foods
FOR VEGETARIANS
Richard Mallett
TOP MUSCLEBUILDING FOODS FOR VEGETARIANS Popular thinking around muscle-building and nutrition is that the necessary proteins needed can only be found in animalbased foods. In line with this thinking is the misconception that vegans and vegetarians couldn’t possibly build muscle if they rely solely on plant-based diets. However, this couldn’t be further from the truth; the following foods can provide just as much of the protein that is necessary for building muscle.
Richard Mallett
NUTS Nuts such as almonds, peanuts and pistachios have a well-balanced mix of fat, protein and fibre that are all necessary for optimal growth. While they make good snacks to eat on the go, they are also good for those looking to manage weight.
BEANS Beans are the highest source of protein after meat, with an average of 15 grams of protein present in all bean varieties. Beans have low fat, high fibre content and many of the essential amino acids required for building muscle.
LEGUMES Legumes, which have a similar structure to beans, have low fat and a high amount of protein. Good examples include lentils, soybeans and chickpeas, many of which are great additions to soups and salads.
SEEDS Seeds such as chia have protein, good fat and omega-3 content, making them a wonderful snack or addition to a main dish.
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