9 muscle-building foods for vegetarians

Whether it is the physical demands of work, especially at home, or the simple joy of playing with children, protein is needed. After all, it is a must for muscle gain, and also helping the body in repairing cells and making new ones. Most of the proteins are made of amino acids, which contain nitrogen as an essential group. There are 23 amino acids, out of which nine are considered essential, and the remaining are non-essential. Non-essential means they can be produced in your body, so you don’t have to depend on your diet, whereas essential means they must be provided through diet. While eggs and chicken are full of protein, there are also vegetarian foods for muscle gain and more.

How much protein is needed to build muscle?

There are multiple health benefits of protein. For normal maintenance, you just need 0.8 grams of protein per kilogram of body weight, according to Harvard Health Publishing. “But for those who are into high intensity exercises or strength training where there is a lot of burnout or wear and tear, the protein requirement shoots up, starting with 1.5 grams of protein,” says dietitian Varsha Gorey.

But numbers aside, it’s important to recognise that your body is unique. Protein needs can fluctuate based on the level of physical activity, age, and specific goals like bulking up or maintaining muscle mass.

What are the vegetarian foods for muscle gain?

The key challenge for vegetarians is ensuring they get all essential amino acids, which are the building blocks of protein. “Most plant-based proteins are lacking in one or more essential amino acids, but you can combine different foods,” says the expert. For instance, eating dal (lentils) with rice or chapati (Indian bread) with paneer (Indian cottage cheese) creates a complete protein profile. You can also have Greek Yogurt smoothie and quinoa salad with chickpea.

Here are some options:

1. Soy products

Soy products are excellent sources of plant-based protein and are particularly rich in branched-chain amino acids (BCAAs), which are crucial for muscle growth and recovery. A hundred grams of soybeans contains 36.5 grams of protein, as per U.S. Department of Agriculture (USDA).

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2. Paneer (Indian cottage cheese)

A hundred grams of paneer has 15.9 grams of protein, as per the USDA. Paneer is a staple in many Indian households and is rich in casein, a slow-digesting protein. “It provides a steady supply of amino acids to the muscles over several hours, making it an excellent option for muscle repair and growth,” says Gorey.

3. Lentils

Lentils are packed with protein and dietary fiber, making them a perfect muscle-building food. A hundred grams of black gram has 24 grams of protein, according to the USDA. They also provide essential micronutrients like iron and magnesium, which support energy production and muscle function.

4. Chickpeas

About 100 grams of chickpeas has 8.86 grams of protein, as per the USDA.
The versatile legume offers a good mix of protein and complex carbohydrates. This combination provides sustained energy and aids in muscle recovery, especially after intense workouts.

5. Quinoa

A 100 grams of cooked quinoa has 4.4 grams, as per the USDA. “It also has magnesium, which is essential for muscle relaxation and recovery,” says the expert.

6. Nuts and seeds

Almonds, walnuts, and flaxseeds provide protein along with healthy fats and antioxidants. Out of these, almonds have higher protein content. A hundred grams of almonds has 21.2 grams of protein, according to the USDA.

7. Greek yogurt

Greek yogurt is an excellent source of protein, calcium, and probiotics. If you will eat 100 grams of Greek yogurt, you will get 9.95 grams of protein, as per the USDA. It supports muscle recovery while also promoting gut health, which is essential for nutrient absorption.

8. Spinach

Spinach is not very high in protein. A hundred grams of spinach offers 2.86 grams of protein, as per the USDA. “But it’s rich in iron and nitrates, which help increase blood flow to muscles, enhancing their strength and endurance,” says the expert.

9. Oats

Consuming 100 grams of oats will give you 13.15 grams of protein, as per the USDA. Oats are not only a great source of protein, but also slow-digesting carbohydrates, making them ideal for providing long-lasting energy and aiding muscle recovery after workouts.

Vegetarian foods can contribute to muscle gain by offering a mix of essential nutrients, including protein, healthy fats, vitamins, and minerals, all of which are necessary for building and maintaining muscle.