How to Build Muscle Slowly With Your Plant-Based Food Choices

Don’t think because you’re following a plant-based diet that you need to say goodbye to svelte muscles and a toned body. There is plenty of evidence that a vegan diet actually promotes lean muscle mass and muscular growth. Nevertheless, there are some strategies you can use to build muscle slowly over time, boost your metabolism, and keep you in shape all year long.

1. Eat Small Meals Throughout the Day

The standard American diet (SAD) usually advocates for a breakfast, lunch, and dinner, as well as minimal snacks. But if your goal is to build muscle, you might want to consider eating smaller meals throughout the day. Small meals can deliver a continuous supply of energy to the body so muscles won’t atrophy. In other words, you need a continuous supply of calories to provide your muscles with an environment that promotes growth and an increase in muscular stretch. If you eat larger meals, your body might store those extra calories as fat, which will only keep you from reaching your goals.

2. Make Sure Each Meal Contains Protein

If you’re already the kind of person who prefers to graze throughout the day rather than eat giant meals a few times a day, you’re already half way there! While it’s important to consume five to six meals throughout the day, it’s just as important to make sure those meals are fraught with protein. Sure, vegetables and fruits do have protein (gram for gram, broccoli technically has more protein than beef). But if you’re trying to make gains, you’re going to have to pull the big guns out like tofu, tempeh, seitan, and beans/legumes. These are much more calorie and protein-dense options than bowl after bowl of kale or broccoli. In other words, you’ll meet your protein quota much quicker with these plant-based foods compared to leafy greens or whole fruits.

3. Eat Protein After Working Out

What you eat before and after a muscle-building workout are some of the most crucial meals to building lean muscle mass. Before your workout, you might want something starchy like cereal with nut milk or some fruit to give you energy. But after your workout, it’s essential to eat some protein. I recommend trying to schedule your workouts around a main meal that’s protein-based. Protein aids in muscle recovery, helping you make lean gains and burn fat. For instance, if you work out before work, a tofu scramble with mushrooms and peppers is a perfect protein-rich breakfast following your workout. If you prefer to exercise in the evenings, a hearty rice and bean dish might be just what the doctor (or personal trainer) ordered. See these Plant Foods That Trump Whey (Dairy-Based) Protein for Recovery and Endurance.

4. Find a Good Vegan Protein Powder

In a perfect world, we would eat whole foods 24/7 and never eat out and always eat right and well…you get the picture right? I understand that things often come up: a romantic date, an event for work, a friend’s birthday party you absolutely cannot miss, etc. Sometimes, it’s appropriate to supplement with protein from time to time. Finding a good vegan protein powder that’s healthy, organic, and not loaded with a ton of crazy ingredients like lead and arsenic is key to building muscle mass overtime. See our article on 7 Must-Try Vegan Protein Powders. And check out Foodbabe’s approved list of protein powders. She gives some great advice for plant-based proteins that provide just as much protein as whey or casein protein products. These powders are also portable and easy to digest, making them great for your post-workout protein-based meal.

Many people think if you’re trying to gain muscle on a plant-based diet that you need to follow crazy food combination rules or a rigid eating plan. But if you follow these four guidelines, you could start noticing changes in your body in just a couple of months. What are some of your favorite plant-based foods for building lean muscle over time?

For more information, see these Top Vegan Foods That Build Lean Muscle and 5 Plant-Based Foods that Will Help You Build Muscle.

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