For years, it was believed that the only way to build muscle was to consume meat or animal proteins. Today, various studies have shown that you can gain muscle by eating adequate amounts of plant proteins. So, how do plant proteins help you build muscles? To give you a better view, here is the connection between plant-based proteins and muscle.
Plant-Based Proteins and Muscle
As you know, protein is the building block of muscles. As such, consuming adequate amounts of protein will help maintain muscle mass. However, if you want to build muscle, you need to do resistance or strength training. An intense yoga session can also help build muscle mass because it puts a strain on the muscle.
Always remember your muscles need to sustain damage for them to grow stronger. Protein plays a vital role in muscle building because they are necessary to repair your damaged muscle tissues. Once your muscle tissues are repaired, the size of your muscles will grow.
Best Plant-Based Proteins
Now that you know the connection between plant-based proteins and muscles, it is important to know the best sources of plant-based proteins.
1. Nuts and Seeds
Nuts and seeds are among the best sources of plant-based proteins. In fact, seeds, like chia and hemp seeds, are complete proteins. Meaning, they contain all the essential amino acids needed by your body. Aside from that, they also contain fiber and healthy fats, which are necessary for the proper functioning of your body.
2. Beans and Legumes
Legumes and beans, like pinto, black, and kidney beans, are great sources of plant-based proteins. However, most beans and legumes are not complete proteins. Still, they contain the necessary amino acids for muscle building. The best part is that beans are low in fat and very affordable.
3. Leafy Greens
Leafy greens are the best sources of vitamins and minerals. But, some leafy greens also contain proteins, such as kale, spinach, and mustard greens. These leafy greens are a great addition to your protein smoothies because they will not only boost the protein contents of your smoothie but its nutrient content as well.
To build muscles, it is imperative to do strength training at least three times a week. Aside from that, you also need to eat good quality protein so that your body can repair properly. However, you don’t have to opt for animal meat because plant-based proteins can also aid in muscle building. So, if you’re on a plant-based diet, you can eat seeds, nuts, beans, legumes, and leafy greens to get adequate amounts of protein.
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