Muscle Building: Top Five Vegetarian Foods

Often times, men have a hard time building a muscular, lean physique while maintaining a vegetarian diet. In reality, it’s not difficult to build a body, if you know the right kind of workout regimen and nutrients.

The ultimate goal of some athletes is to improve their body composition and enhance strength.  Some people have long believed that a vegetarian diet lacks essential nutrients that bodybuilders require for physical exertion. However, scientific research shows that a nutritient-rich vegetarian diet, which includes plant-based proteins, assists in muscle development.

Here are a few vegetarian foods that are loaded with fats, carbohydrates, and proteins needed to build muscle:

For healthy fats

Greek Yogurt: One muscle-building food that should be included in your diet plan is greek yogurt. This yogurt has twice as much protein as a regular yogurt. It also contains calcium that aids in bone strengthening.

Nuts: Almond, pecans, and walnuts contain polyunsaturated and mono fats, potassium, fibre and proteins. These nuts provide energy and aid in maintaining blood sugar levels.

For Protein

Quinoa: Quinoa contains all nine vital amino acids that aid in building muscles. However, quinoa contains only eight grams of protein per cup, so it should not be considered as a primary protein source.

Broccoli: This tasty vegetable is rich in proteins and is essential in building a muscular physique. Broccoli has two key nutrients: D-glucaric acid and Indole-3-carbinol, which assist in removing excess toxins from the body and minimises the negative effects of estrogenic muscle building.

For Carbohydrates

Potatoes: In order to be energetic throughout the day, bodybuilders need to consume a high calorie diet. Potatoes are an excellent vegetable that is high in carbohydrates.  The vitamins and minerals found in potatoes promote several healthy body functions that are necessary to build a strong physique.

-Akhila Kakarala
Muscle Building: Top Five Vegetarian Foods