Contrary to old-school workout edicts, you don't need to eat a chicken a day to support your muscle mass. There are plenty of plant-based foods for building muscle that can nourish your lean gains while supporting fat loss.
Not all plant-based proteins are packed with carbs. There are many sources that are replete with protein, vital micro-nutrients and low in carbohydrates, so you can lean out without beefing up.Whether you're vegan, vegetarian or an omnivore looking to eat more plants, keep reading. Here are the best plant-based proteins for building muscle.
Just 28 grams of pumpkin seeds contains 7 grams of protein, 6 grams of omega-6s, and a hefty helping of manganese, magnesium, phosphorus, and iron--all of which contribute to a thriving metabolism. Many of these minerals can also help control blood sugar, so you're less likely to cave to cravings and more likely to fuel your body with foods that support your fitness goals.
Pumpkin seeds are also high in antioxidants, which can support your immune system and reduce inflammation.
Hemp has a heap pf clean protein, weighing in at 11 grams for just 30 grams (¬3 tablespoons). What's more, hemp is a complete protein, meaning that it contains all the essential amino acids required by your body.
Hemp protein can strengthen your nails, hair, and skin, while also being heart-healthy, aiding in digestion and containing a healthy hit of antioxidants.
This jungle peanut (that's actually a seed) is native to Peru and, like hemp, it’s a complete protein that boasts 8 grams of protein per one-ounce serving, 5 grams of fibre, and a hearty helping of omega-3, 6 and 9 fatty acids as well as antioxidants.
The antioxidant, tryptophan, is of particular interest to your lean goals because it converts to serotonin, a feel-good chemical that can help you lose fat and reduce cravings.
What’s the best way to get these sources of plant-based protein?Eat them whole, sprinkled over vegan or dairy yogurt or in smoothies, or look for them as ingredients in your protein powder.
To learn more about plant-based protein and plant-based eating in general (including dozens of recipes!), grab the best-selling Plant-Based Vegan Guide.
You don't have to go Vegan to reap the benefits of this guide. Swap out a meal or two a week with these recipes, and you will see and feel the advantage to having diverse sources of lean proteins in your diet in no time!