The Ultimate Guide on Vegetarian Diet for Muscle Growth

Naturally plant based foods are not synonymous with muscle building as protein forms the biggest foundation to muscle building. Unlike plants, animals and animal products remain the richest source of proteins. While most people engage in regular exercise enriched with animal protein containing diets, one cannot help but wonder the secret behind the strong muscles in horses, gorillas, buffalos and oxen, which are herbivorous. It gives a strong indication that there exist vegetarian foods that promote robust muscle growth such as:


Nuts contain a significant amount of proteins and healthy calories that promote body building activities. Almonds and cashew nuts contain high amounts of fats, proteins, and fibers that provide the surplus calories even after strenuous exercises. It’s estimated that one cup of almonds provides 71 grams of fats and 30 grams of protein while an ounce of cashew nuts give 150 calories. Unlike other foods, these food materials are easy to carry hence take them from any point.


A body building exercise is one that is full of controversies as some types of foods are known to speed up and slow the process in equal measures. Most fitness enthusiasts often subscribe to the fact that some types of fruits contain high levels of fructose that causes fat accumulation, hence slowing the process of muscle build up. Nevertheless, that does not include fruits like banana, apples and cantaloupes that increase the supply of vitamins, minerals, carbohydrates and fiber that improves the lean muscle strength.


Based on a research posted on the journal of the academy of nutrition and dietetics, experts found that taking two beets an hour before engaging in exercise improves performance, lowers the level of exertion and the quantity of oxygen required for the workout. The nitrates available in beets improves vasodilation and hence improved performance. Also, the roots are known to strengthen the mitochondria that increase the body’s resilience and hence higher growth stimulus.

Soy Beans

Whether taken as tofu, or edamame, the beans have found high preference among vegetarians thanks to the heavy protein content that makes it a meat substitute. Soybeans remain the vegetables that contain high levels of amino acids, leucine known to trigger protein synthesis. They are not only suitable for muscle building, but also for speeding up the process.


While numerous guide on ‘how to build muscle‘ neglect seeds, a vegetarian muscle building diet without seeds is considered incomplete. Seeds like chia seeds, sesame seeds, sunflower seeds and flax seeds are a rich source of proteins, fatty acids, and fiber. Essential fatty acids in the seeds lower the inflammation while enhancing recovery after a body workout. They can form part of the salads or curries and served post workout.

Leafy vegetables

With most t people concentrating on proteins diets for muscle building, they fail to acknowledge the vital role played by vegetables in body building. Green vegetables such as kale, spinach and lettuce contain folic acid, calcium, and vitamins A, B, C, D and E, which lowers inflammation, increases muscle concentration and neutralizes harmful oxidative stress. Based on research by the US department of agriculture, a 180 gram serving of spinach contains 6.43 mg of iron which is higher than six ounce of hamburger.



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