8 Best Vegetarian Foods That Help Build Muscle

Building muscles by following a vegetarian diet is not as difficult. There is a wide range of plant-based foods rich in complex carbohydrates, protein and healthy fats.

Most bodybuilders get the extra protein they need to support their intense training regimens from animal sources. Building a muscular physique is possible using vegetarian sources of protein. Like meat-eating bodybuilders, vegetarian bodybuilders precisely time their meals and spend time preparing their food plans. The diet for muscle building should be planned in such a way that there is always a calorie surplus even after calories are burned through exercise and resistance training. Vegetarians and vegans can get the required nutrients from whole grains, nuts, seeds, fruits and vegetables.

Best Vegetarian Foods for Muscle Building:

Vegetarian Bodybuilding Food

Vegetarian Bodybuilding Food

Building muscles by following a vegetarian diet is not as difficult. There is a wide range of plant-based foods rich in complex carbohydrates, protein and healthy fats.

Whey Protein

Whey protein is a super-food for any bodybuilder. This high quality protein is absorbed almost immediately by the body post-workout. A scoop or two mixed with water provides an instant shock of energy to the body. This stops muscular catabolism and promotes anabolism.

Leafy Greens

Although, most of us concentrate on Proteins for building muscles; vegetables also play an equally important role when it comes to bodybuilding. Leafy green vegetables such as kale, spinach, romaine lettuce along with beet, avocado and squash are rich in calcium, folic acid, vitamins A, B, C, D and E – all of which are vital for improving muscle concentration, reducing inflammation and neutralizing the harmful effects of oxidative stress. The antioxidants present in vegetables speed up muscle and tissue recovery, which is an integral part of bodybuilding.

Peanut Butter

This is an ingenious way to replace butter with bread and sandwiches. It is a powerhouse of proteins and contains vital nutrients like argnine, magnesium, folate etc. It will help you get beefed up if you have it in moderated amounts regularly.


If you like tofu, it’s a great lean muscle food. Tofu is packed with protein, is low in fat, and contains no saturated fat at all. It can be grilled, added to salads, made into vegan tacos, or you can even add the silken varieties to a protein shake since it’s tasteless.


Quinoa is a complete food for muscle growth which contains all the 9 essential amino acids that the body cannot produce by itself. It is also rich in proteins and complex carbohydrates, which work as a steady source of energy through strenuous workout sessions. Quinoa can be cooked just like rice but are actually the seeds of a leafy plant.

Sweet Potatoes

You need to workout to build up your bulk and for working out, you need energy. The healthiest way to get sustainable energy for exercising is having sweet potatoes. It is a healthy combination of simple and complex sugars that keeps you going in the gym.

Diet Tips For Vegetarian Bodybuilders

Diet Tips For Vegetarian Bodybuilders

Fermented Dairy Products

Fermented dairy products such as yogurt, buttermilk and kefir work as magic foods for muscle building. Fermented dairy products work better that regular milk because they are higher in calories and the presence of probiotics in these foods improve digestion of other foods, so that maximum amount of nutrients and calories can be absorbed by the body through efficient breakdown of foods. You can enjoy a cup of yogurt or a glass or buttermilk or kefir as a Healthy muscle building snack.

Cottage Cheese

Have you ever heard of whey protein? It is a kind of protein that gets absorbed by the body instantly. And cottage cheese is one of the richest food sources of this protein. Choose low-fat cottage cheese that helps you build strong muscles without adding the fat percentage to your body.

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  • Protein Options In A Healthy Vegetarian DietProtein Options In A Healthy Vegetarian Diet

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