Vegetarian Foods That Build Muscle


So you wanna be strong? You don’t need meat to build muscle. As long as you get enough protein (meat-free protein options here) and eat a well-balanced diet, you’ll be fine. If you’re not convinced, check out the website of America’s top vegan bodybuilder. If he can build muscle without dairy, then cutting back on meat won’t hurt you a bit.

Eggs: Eggs are the perfect protein, supporting your body’s protein needs even better than beef. And it’s the group of amino acids found in “complete” proteins that promote muscle growth.

Almonds: Two handfuls a day will give you enough vitamin E to protect your muscles from post-workout free radical damage, letting them recover and grow more quickly.

Yogurt: Yes, yogurt can be macho! Sugar-free yogurt with fruit provides enough protein and carbs together to help avoid post-workout breakdown of protein – helping your muscles grow faster.

Olive Oil: The mono fat in olive oil lowers the amounts of muscle-degenerating protein found in your body. Buy organic extra-virgin and eat it uncooked, sprinkled over your food.

Duh! All your body functions work less efficiently when you’re dehydrated. In a thirsty body, protein is used at a slower rate to build muscle. While not technically a “food”, water is vital. So drink up – and no, Gatorade doesn’t count.

Any vegetarian bodybuilders out there? Tell us what works for you. And just a note: we’re not advocating vegetarianism if it doesn’t work for you – there are plenty of ways to “green” your ham. But eating less meat is a great step to help the environment.

Image: faded milky way

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2 thoughts on “Vegetarian Foods That Build Muscle

  1. I’m vegetarian and trying to build some muscle, and get my share of protein from kidney beans, tempeh, soya, almonds, other lentils – and basically try to get a good source of protein in every main meal, keeping it varied. I’m glad you wrote this though because I’ve found it hard to find anything about vegetarian foods which are high in protein, though I think it’s more lack of imagination

  2. Good list! Smoothies are a fantastic way of incorporating protein-rich foods in a highly digestible and fun way. Fruits and yogurt together in a smoothie are a powerful and healthy combo.

    Plus smoothies are also a great way to explore your creative side.


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