Foods That Help You Build Lean Muscle

Weightlifting is my particular favorite pastime, despite the fact that I've always been an enthusiastic exerciser. Nothing compares to the sensation of being able to lift something you couldn't before. When I initially started eating a plant-based diet, I was worried that plant-based meals wouldn't be enough to keep up with the amount of activity I performed, particularly when it came to build lean muscle.

I was dubious at first, but after doing some research, I discovered that putting together meals that not only helped me develop muscle but also assisted in quicker recovery and increased energy levels isn't as tough as I thought.

In summary, as I have said, a plant-based diet is highly compatible with exercise. To get the most out of it, all it takes is a little knowledge and some creative thinking.

And here is where I can provide a hand by providing some ideas.

Whether you're new to the gym or a seasoned athlete, I've got you covered if you want to switch to a plant-based diet but are worried about losing muscle mass.

Here are five of my favorite meals for recuperation and lean muscle development.

Potatoes

When it comes to muscle development and recuperation, it's critical to keep caloric requirements in mind. Potatoes are a fantastic choice for this. They're high in carbs, which are an important source of energy.

Delicious potatoes are one of my favorite foods since they're hearty, sweet, and high in antioxidants. Whichever potato you pick, I recommend eating it before or after your exercise for energy and recuperation.

Beans, corn, and salsa on a loaded potato
A potato salad with vegetables and mustard (no mayonnaise!)

Legumes

Legumes are a great source of iron and protein. Consume them after your exercise to restore glycogen reserves and offer a protein source to aid muscular development.

Fiber is related to maintaining good gut flora, which supports optimum digestion, thus its high fiber content helps in nutritional absorption. This increases the nutritious value of your meals.

Beans and lentils come in a wide variety of varieties. They may be used in a variety of recipes, so you're sure to discover a taste — and a meal — that you'll love.

After an exercise, a red lentil soup with your lunch
A bean burrito that has a whole grain source (think quinoa or farro)

Grain (whole)

Whole grains are carbs that are good for your heart, so they're already a winner in my eyes. Protein is also included, and certain sources are high in antioxidants.

Entire grains are an excellent illustration of how whole plants may provide numerous advantages. They're a great source of energy to have before a workout.

Blueberries with whole-grain oats
Avocado on whole-grain bread

Seeds and nuts

Nuts and seeds provide a lot of protein and are rich in calories. A palmful of walnuts, for example, has about 5 grams of protein. Nuts and seeds are a great way to supplement your diet with a quick supply of calories.

Because the lipids in nuts and seeds aid in the absorption of fat-soluble vitamins A, D, K, and E, including them in a nutrient-dense diet is beneficial.

Almond butter spread over whole-grain toast pistachios in salad

Smoothies

While smoothies are more of a meal or snack than a particular cuisine, I thought they deserved to be included. The health-food smoothie obsession, in my view, is well-founded. Smoothies are extremely adaptable and nutritionally dense. And the appropriate ingredients make it an excellent pre-workout choice.

Tips for preparing a smoothie:

Begin with a lush green foundation. It will increase the generation of nitric oxide. a reliable source that increases blood flow (nitric oxide dilates, or opens, your blood vessels).
Berries are a good addition since they're high in antioxidants, which help nitric oxide last longer.
To provide a source of fat and protein, add flax or hemp seeds.
To provide sweetness and the carbs you need for energy, add another kind of fruit.
Dry oats may be used for a fiber boost.
Finally, use either water or plant-based milk.
Kale, strawberry, mango, oats, flax seeds, and coconut water are just a few of the ingredients.
Almond milk, spinach, pineapple, blueberries, hemp seeds

Try the following combinations:

Oatmeal with berries is a great pre-workout or breakfast option.
Lentil soup with a loaded potato for post-workout or lunch

There are a plethora of muscle-building alternatives available.

As you can see, there are a plethora of plant-based alternatives for getting the most out of your exercise and bulking up. Remember that exercise is the key to gaining muscular mass. Consume enough calories to sustain muscle development and ensure that your diet keeps you strong and energetic.