Muscle Building: Top 5 Highest, Vegan Protein Foods!

So, you’re a vegan looking to bulk up? Perhaps you’re looking at the omnivorous bodybuilders chomping down chicken, and guzzling milk and eggs, and thinking “I can’t keep up with them!”, but you truly can! Not only do people tend to overestimate how much protein they actually need to build muscle, they also underestimate the role a plant-based diet can play in providing it. So, without further ado, let’s get into Muscle Building: Top 5 Highest, Vegan Protein Foods!

1. Tempeh

Like its soya-sister tofu, tempeh is a rich source of vegan protein. Packing 11g in an 85g serving, tempeh is just one route to bigger biceps. Moreover, unlike tofu which is notoriously bland, tempeh has a naturally nutty, almost meaty flavour. A nice recipe is marinating it in olive oil, lemon juice, coriander and garlic, before baking it for twenty minutes for a crispy finish!

2. Wholegrains

Carbs that are also protein-packed? Perfect! While something like brown rice isn’t necessarily high in protein (2.6g per 100g), it still boasts more nutritional value than white rice. Moreover, in a single wholemeal pitta bread, there’s a whopping 8.7g of protein! Switching to wholegrains is a good way of subtly increasing your intake.

3. Lentils

Lentils are the protein shake of the legume world. They’re also naturally tasty, and can be supplemented into most dishes. In a 100g serving of red split lentils, there’s approximately 25g of protein. Omnivores will be kicking themselves for ignoring the plant world.

4. Nuts

Nuts are my go-to food throughout the day. They compliment breakfasts (sprinkle walnuts on your porridge), lunches (bake hazelnuts and crumble them on your salad), and dinners (add pecans to a hearty soup!) Nuts traverse the full culinary lands of sweet and savoury. They’re a really useful and easy way of boosting protein intake. In 23 almonds, there’s 6g of protein – making them a solid choice of muscle-building snack!

5. Beans

The bean is the humble handyman for the muscle-building gym-goer. They’re incredibly cheap, and easy to integrate into a myriad of recipes. They are, for example, perfect stirred into a fajita mix. Black beans are among my favourites. In one cup (172g) of black beans, you get 15.2g of protein. Their salty taste and creamy consistency will also help you feel satiated.

Even if you’re reading this and you’re not vegan or vegetarian, I strongly recommend introducing plant-based protein into your diet, whether to supplement a fitness goal or not. Not only is it an environmentally-friendly and ethical change, it has all the health benefits (and more) offered by animal produce. Doctors are proving that there is less chance of developing insidious diseases which hide in your inner organs created by the fermenting toxins found in (especially red) meat. 

What plant-based protein sources do you enjoy? Let us know in the comments below, and join in the conversation on FacebookTwitter Instagram and KEEP Your Fit ON!

James Leach

James follows a vegetarian diet, and his main interest is in creating cheap, healthy recipes that are also delicious. He incorporates this philosophy into his own fitness activities too, which includes running, strength training, as well as football and climbing!

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