When it comes to natural bodybuilding or fitness many people think that it is not possible to build body or gain some pounds of muscle without Non-veg food. What if I tell you that you all are wrong those who think it’s not possible. There are many fitness icons in the fitness industry who are pure vegetarians. If you are reading this article and you are also a vegetarian then don’t worry you are at the right place because here I’m going to cover 10 Unbeaten Vegetarian Foods For Muscle Building which will help you gain muscles as well as help you to lose fat.
To build muscle mainly you need two things, First is Protein and other is Carbohydrate. Amount of protein and carbohydrate you need depends on your goal. If your goal is muscle gain then you need more Protein and sufficient amount of carbohydrate but if your goal is to lose fat then you need less amount of carbohydrate and sufficient amount of protein.
Here I will list 5 protein rich vegetarian food and 5 carbohydrates rich vegetarian food.
Protein Rich Foods
Beans are one of the best vegetarian foods for muscle building. It contains the highest amount of protein compared to any other vegetarian food. There are the variety of beans present in the market but the best one is soybeans, it gives you 36gm of protein per 100gm. Other beans also contain the quality source of protein you can add them to your diet to change the taste.
Other Beans– Kidney Beans, Black Beans, Pinto Beans, Navy Beans.
Pulses have several health benefits as it contains the high amount of protein. So, it is another option for quality protein, you must add to your diet. Apart from protein they also rich in fiber, nutrients and high in complex carbohydrate.
Pulses you should add in your diet- Lentils, Mung beans, black-eyed peas, Toor Daal.
Peanut Butter is also a good source of Protein which is needed to repair and build muscle. It also contains mono and polyunsaturated fat which have proven benefits for the heart. The best way to consume peanut butter is to use with brown bread.
Milk is a perfect combination of Whey Protein and Casein protein. Whey protein is one of the best protein with fast digestability whereas casein is a slow digesting protein which provides protein for the longer duration of time and helps your body to recover from an intense workout.
But if You don’t want to consume milk then better add Whey protein supplement in your diet, But chose a good brand. Here you can also check out the Top 5 Whey protein supplement brands.
They are also one of best vegetarian foods for muscle building. High in protein and fiber will help you to replenish your body with many nutrients. There are the different variety of chickpeas available in the market. You can choose them according to your taste.
“Eat Less From A Box And More From The Earth”
Carbohydrate And Fiber Rich Foods
If you are from India then white rice is very common food in your diet. But from today replace White rice with Brown rice because brown rice is a very good source of Complex Carbohydrate and fiber. You can also Replace chapati with Brown rice.
Loaded with Carbs and dietary fibers it is one of the matchless vegetarian foods for muscle building you must add in your breakfast. It will also help you to control blood sugar level, reduce cancer risk, reduce hypertension and so many other health benefits.
It is also loaded with Carbohydrate and fiber. You can replace your regular potato with sweet potato. It contains Zero gram of fat helps you to fight cancer, improve digestion, maintain blood pressure. It also provides more than 10 important nutrients to your body
Broccoli is a super food which has dozens of nutrient. It gives you Protein, carb, fiber, and vitamins. some Important health benefits of broccoli are- Fighting Cancer, detox your body and improve digestive system, prevent chronic diseases, improve bone health, skin care, etc.
You must eat 2-3 banana every day. Don’t spend your money on pre-workouts, just eat 2 banana before workout and it will give you the good amount of energy. You can also add the banana in your post-workout meal. It has a good amount of potassium which helps to prevent cramps, soreness, and bloating. It replenishes glycogen stores and helps protein reach your muscle.
Thank you for reading the article, I hope this information will help you will help you to select best Vegetarian foods for your healthy and clean diet. Please don’t forget to share this article with your friends and family.
Coder by Profession, Fitness by Passion. Love to train hard and always ready to help others. Over 5 years of experience in Training and Nutrition. Provide Online/Personal Training.