Having a plant-based diet can be associated with many health benefits such as a healthier heart, reducing your cancer risk, and a decrease in cholesterol. But can you still build muscle when consuming a plant-based diet?
The answer is, yes! With the right knowledge, you can build muscle on a plant-based diet. Here's a comprehensive guide for those looking to build muscle on a plant-based diet:
Protein is the essential nutrient needed to build and repair muscle tissue. For those that don't consume meat, it is important to include sufficient amounts from other food sources. Some good sources of plant-based proteins include:
- Beans
- Nuts
- Seeds
- Soy products
- Quinoa
- Tempeh
When it comes to building muscle, calories matter. You need to consume more calories than you burn in order to fuel your muscle growth. So make sure to increase the amount of calories you are consuming to give your body the energy it needs.
Whole plant foods provide the essential vitamins and minerals needed for muscle growth. Make sure to add plenty of fruits and vegetables to your diet, such as sweet potatoes, broccoli, and spinach. And don't forget legumes and whole grains as they provide important carbohydrates and proteins.
It is essential to include resistance training into your exercise routine in order to build muscle. Any form of resistance training is helpful such as weight lifting, body weight exercises, or even yoga and Pilates.
When it comes to muscle growth, sleep is just as important as diet and exercise. So make sure to get at least 7-8 hours of sleep every night, so your body has time to repair and rebuild.
Building muscle on a plant-based diet is absolutely possible! Just make sure to consume adequate protein, increase your calories, prioritize resistance training, and get sufficient sleep. With this important information in mind, you can reach your muscle-building goals!
