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Meat Free Food For Muscle Building

Meat Free Food For Muscle Building




Meat-Free Foods For Muscle Building


These crunchy and delicious snacks are packed with protein and healthy calories which make them one of the best body building foods. Nuts such as almonds and cashews are loaded with protein, fats and fibres, which help you in getting those surplus calories even after sweating it out in the gym.

One cup of almonds contains 30 grams protein and 71 grams of healthy fats and an ounce of cashew contains 150 calories.


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.

One cup of cooked quinoa has 8 grams of protein. Research shows that quinoa promotes the production of growth hormone factor-1 (IGF-1), which is important for gaining muscle mass and strength. It is also laden with iron, calcium and magnesium that are essential for regulating muscle tone.

3.Beans and legumes:

Beans and legumes such as chickpeas are some of the most effective protein-rich foods that can be incorporated in the vegetarian diet for muscle building. Just a cup of chickpeas contains 40 grams of protein, 121 grams of carbs and 7.7 grams of unsaturated fat.

Beans such as kidney beans, pinto beans, etc. are loaded with proteins and fibres that not only improve bowel movement but also boost up insulin response, that is essential for muscle growth as it increases the absorption of nutrients by the body. You can consume beans combined with brown rice or enjoy a cup of rich chickpea hummus.


The diet for muscle building is incomplete without the inclusion of seeds in it. Seeds such as flax seeds, chia seeds, sesame seeds and sunflower seeds are packed with essential fatty acids, proteins and fibre.

The essential fatty acids existing in seeds reduce inflammation and promote recovery of tissues post workout. A nourishing smoothie sprinkled with flax seeds or chia seeds make the perfect post workout food. You can also include the seeds in salads and curries


Fruits are often avoided by fitness enthusiasts because of their high fructose content that can cause fat gain. But certain fruits such as bananas, cantaloupes and apples are extremely beneficial for muscle building.

These fruits are loaded with carbohydrates, fibre, minerals and vitamins which are vital for increasing lean muscle mass. Having a banana, an apple or a small bowl of cantaloupes during breakfast after a night of fasting can keep you going throughout the day.


Tofu, a popular soy product is a healthy alternative source of high-quality protein other than meat. It contains all the essential nutrients required for body building and is a rich source of isoflavones and amino acids that boost muscle growth.

Tofu also helps in speedy recovery of sore muscles and tissues after a strenuous workout session. It can be used to prepare a delicious scramble that tastes as good as scrambled eggs.

7.Fermented dairy products:

Fermented dairy products such as yoghurt, 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 an efficient breakdown of foods. You can enjoy a cup of yoghurt or a glass or buttermilk or kefir as a healthy muscle building snack.

8.Green leafy vegetables:

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, and 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 neutralising the harmful effects of oxidative stress. The antioxidants present in vegetables speed up muscle and tissue recovery, which is an integral part of bodybuilding

9.Full fat cottage cheese:

Full fat cottage cheese is one of the best muscle building food that you can enjoy without compromising on the taste. Cottage cheese has two fold benefits in improving lean muscle mass. Firstly, full fat cottage cheese is rich in casein, a slow digesting dairy protein that causes a slow and steady rise in the level of amino acid in the blood that continues to remain at an elevated level for a long time.

Secondly, cottage cheese is loaded with live cultures and healthy bacteria that promote the breakdown and absorption of the nutrients that are required for building bigger and stronger muscles.

10.Veg protein shakes:

A healthy shake rich in carbohydrates and protein such as a whey protein shake is important to speed up the results of any muscle building program. A protein shake works as an effective pre-workout food which promotes optimal nutrient usage and effective muscle growth.

The combination of carbohydrates and protein in bodybuilding shakes reduce excessive muscle breakdown, improve protein synthesis in the body, boost up blood flow to the muscles and act a steady supply of energy.


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