“Want to build, muscles but vegan ?” Just check this out !

There is a certain section of people mostly health enthusiast who work out an exercise regularly. But then also they are not able to get desired result and gain muscle mass. Moreover, most of these people are vegan.

There are several myths that plant based foods are not being enough to sustain the amount of exercise one performs. Especially when the thing comes up to muscle building. But don’t worry here we are bringing up five plant based foods, that are scientifically proven to help you in getting desired muscles.

• Legumes.

Legumes are an excellent and outstanding source of iron and protein. One can consume them after workout sessions to replenish carbohydrate stores and provide a source of protein to promote muscle gain.

Moreover, they are also high in fibre content that will help in nutrition absorption. Addition to these legumes also provide vast array of selections from a huge family of beans and lentils. Most commonly used legumes include chick peas, peas, black beans, kidney beans.

• Nuts and seeds.

Both nuts and seeds are excellent source of high quality protein and quite calorie dense. Just palm full of several nuts will give you around 5 grams of protein. If you are looking to add an easy source of calories with healthy fats and good protein content, add them.

• Potatoes.

Potatoes are quite crucial to keep calorie needs when eating for muscle growth and recovery. This vegetable is quite high in carbohydrates, which provides unnecessary energy fuel. One can add them with beans, corn, salsa and several other vegetables to increase their protein content.

• Smoothies.

Bananas movies are one of the most common and favourite recipe for people who are looking for muscle gaining. They are quite versatile and are a full loaded pack of nutrients. If you are vegan, you can use almond or coconut milk in place of dairy.

Most of the people on muscle gain diet also use whey protein or casein protein in their smoothies to increase protein content.

• Whole grains.

Whole grains are considered as a gift and heart healthy carbohydrates. In most of the cases they have also the good reserves of protein and some sources of rich antioxidants.

One can include whole grains in their meals or sometimes in snacks to enjoy a healthy diet. Health enthusiasts are just crazy about whole grain oats with blueberries.