8 Muscle Building Foods For Vegans (And Everyone Else) March 3rd, 2008

 photo credit: VirtualErn 

The following foods can be easily implemented into the diets of anyone who wishes to gain more muscle mass. Instead of posting foods for vegetarians (most notably, eggs), I decided to focus on a vegan diet, just to make sure no one was alienated.

Everyone, barring any disorders or allergies, can eat these foods.Even if your fitness goals do not include building muscle mass, all of these foods should still go into your diet. The health benefits provided are essential for everyone aged 8 - 88! So grab a piece of paper and add these nine foods to your next grocery list, and prepare to enjoy your healthier life. \

1. Soy milk - soy milk is an extract of the soy bean. While it naturally has the same amount of protein as cow milk, soy milk has little saturated fat and no cholesterol.
2. Legumes – legumes are just another word for beans. In fact, soy is a legume.  Along with protein, legumes are also high in fiber which regulates your blood sugar and provides you with energy. A cup of kidney beans, for example, contains 14g of protein, along with 11g of fiber. Of course, there’s 0g of fat. For more detailed information on another excellent legume, check out my post on black eyed peas. 
3. Tofu – tofu is just coagulated soy milk (think how cheese is made from milk). A cup of tofu contains about 20g of protein, and just 2g of saturated fat. Tofu also contains a high amount of iron, calcium, and magnesium.
4. Lentils – lentils are in the legume family. Aside from being high in protein (a cup of lentils contains 50g of protein), they are also rich in fiber, as are many of the foods on the list. Fiber, if you didn’t know, has been directly linked to lower cholesterol, which lowers your risk of coronary heart disease. 
5. Peanut Butter – of course, peanut butter is high in protein, but it’s the convenience factor that got it put on this list. You can grab a quick spoonful of peanut butter on the go to give you some extra protein and an energy boost, should you need one. When shopping, check your nutritional labels because certain brands contain no cholesterol. 
6. Grains - foods which contain whole grains are rich in carbohydrates.  Basically, carbohydrates are your primary source of energy, and will help you maintain your energy levels during your workouts. It also ensures that your body will not burn protein for energy, a process known as ketosis. 
7. Nuts and seeds – you guessed it, these are high in protein! But just like peanut butter, they’re a very convenient snack. Aside from the protein content, they also may reduce your risk of heart disease.
8. Seitan – seitan is wheat gluten, and it is used as an alternative to meat. It’s very versatile, and can be used in a variety of different foods like soups and stews. It can also be a stand alone food.  The protein content is similar to that in beef, with a 100g serving having about 16g of protein.  It is also rich in vitamin C and iron.  

Tags: food, diet, muscle mass, vegetarians, vegan diet, fitness goals, building muscle mass, Soy milk, soy bean, protein, saturated fat, cholesterol, Legumes, fiber, blood sugar, kidney beans, Tofu, Lentils, Peanut Butter, Grains, carbohydrates, energy, ketosis, heart disease, Seitan, wheat gluten, vitamin C, iron

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