Contrary to popular belief, vegan foods are great for muscle development.
We’re not just talking bout protein rich vegan foods, but nutritious, naturally vegan foods that can help you reach your gains, faster.
This post is going to take you through some hand-picked vegan foods that support health muscle development.
Sweet potato
Sweet potatoes are a complex carb that is rich in a range of nutrients. Some include vitamin A, potassium and copper, all essential muscle building fuel.
Potassium is key for muscle development because it helps the muscles efficiently use energy during metabolism, helping with protein synthesis and muscle regeneration.
Tempeh
Tempeh is a healthier version of tofu, in that it’s fermented, better for digestion, and a complete protein.
It’s also rich in calcium, an antioxidant great for supporting bone health, which is also key for the active muscle man (or woman).
Recipe: Tempeh mushroom breakfast wraps
Blackbeans
Blackbeans are a great source of protein for vegans, and are satiating, helping to keep you energised for longer.
They’re great combined with rice and sweet potatoes for a nice protein-rich meal, along side some fresh steamed greens.
Chia seeds
Chia seeds are high in calories, so can be a body builder’s best friend. They are energy dense and another complete protein, which can be easily incorporated into your pre and post workout smoothies.
Chia seeds were used by the ancient Aztecs for providing energy in battle.
Quinoa
Quinoa is my favourite substitute for rice, and much more nutritious.
High in iron & magnesium, quinoa is also a complete protein, with all essential amino acids. Meaning it’s an amazing muscle building food.
Almonds
Almonds are a great all-round food, and very versatile.
They’re packed with nutrients such as vitamin E and calcium, as well as protein and fat, making them a great workout food to incorporate into the daily diet.
Pumpkin seeds
Pumpkin seeds are a great, vegan food rich in zinc, containing the highest amount of protein of all the seeds.
They can easily be incorporated in salads, or enjoyed on its own as a healthy snack.
Broccoli
A great overall food for health, broccoli is a low calorie option that is great for packing in essential nutrients.
Broccoli, much like other cruciferous vegetables are awesome for the gym enthusiasts as it helps improve overall muscle function, though not the best food for bulking up.
Hummus
Hummus is a great food to have at bay when bulking up. Being high in calories, it’s a good filler for those who want a healthy dip that they can enjoy almost everyday.
The calcium in the tahini is also great for muscle development, assisting in overall muscle formation and muscle homeostasis.
Hemp seeds (and protein)
Hemp seeds are a great food for building muscle long-term. Another vegan complete protein, hemp seeds are great for those looking to boost their caloric intake, but also their daily dose of zinc, magnesium and other nutrients.
Not to mention that hemp seeds are also a great source of omega 3s, which are essential for muscle recovery.
Bananas
Bananas are a body builder’s best friend, vegan or not.
Rich in B-vitamins, potassium and high in fruit-based calories, bananas are a great option to help you reach your gains. I always have a bunch on hand for when I’m bulking.
Maca powder
Last, but certainly not least, Maca root powder is a great tool for developing muscle.
It’s essentially a root, that’s ground up and consumed as a supplement which you can add to smoothies. It helps boost overall performance, making it a vegan muscle food that you can’t ignore.
We hope you enjoyed this post on vegan foods that help with muscle growth. Be sure to share with a friend if you learned something valuable today.
Thanks for considering Veganising It for your vegan inspiration, and stay blessed.
