Animal protein such as lean beef, chicken and pork can help to build muscle the fastest in those starting a new weight-training program or those looking to add some bulk. For those who do not eat animal products – either because of ethical reasons or health concerns – there are still plenty of healthy protein choices that can help you to build muscle fast. After all, Popeye built some strong biceps just by eating spinach! You may not get the same instantaneous results, but there are some great options for vegetarians looking to optimize their diets to build muscle.
Lean Dairy
If you are a vegetarian (meaning you don’t eat meat products), but are not a vegan (meaning you don’t any animal products at all, including diary), you can easily get the protein you need to build muscle fast by eating lean dairy products. Eggs, skim milk, low-fat cheeses, and whey protein powders are all excellent options. Protein shakes made with whey protein powder are an excellent option that can be made for meal replacement or filling snacks. They are also excellent pre- or post-workout.
Soy
Soy products are the number one alternative source of protein for vegans and vegetarians. Tofu, soy beans, and commercial meat alternatives (soy burgers, soy hot dogs, soy milks, soy cheeses, and so on) make great staples for a vegetarian or vegan diet. Tofu is just as versatile as meat, and many dishes that use meat or dairy can be made in an alternative form with tofu. There’s even cheesecake made of tofu! Soy protein powders are also available.
Beans
Beans are loaded with protein and fiber, making them a great low-fat meal that is also filling and helps keep blood sugar levels steady. Any kind of beans can be incorporated into your diet to add protein: kidney, lima, northern, cannellini, black, chickpeas, and more. Mix them with brown rice, add them to soups or stews, toss them in a salad, or eat them with vegetables.
Nuts and Seeds
There are a variety of great nuts and seeds, all of which are a great source of protein. Nuts like almonds and walnuts have the added benefit of being loaded with heart-healthy fats, antioxidants, and Omega-3 acids. These can be eaten whole as snacks or ground into a meal to be used in baking and cooking. Just be careful: These small treats are loaded with fat. Even though it is a heart-healthy fat, the calories can start to add up quickly if you’re not careful.
Several milks and powders derived from nuts and seeds are also available for use in baking or protein shakes. Flaxseed oil and meal is a particularly good choice, also because it has heart-healthy fats.
Grains
Finally, many grains are available that offer good sources of protein. Quinoa is noted for its high protein content and low sugar content. Technically a seed, it can be cooked like rice and other grains and tossed with vegetables, tofu, or beans, or eaten alone. Protein powders and milks made of rice are also great substitutes.
Remember to eat a balanced diet and to pay special attention to how much protein you are getting, and you can assure a healthy vegetarian diet while also building muscle.
Bio: Alexis Bonari is a freelance writer and researcher for College Scholarships, where recently she’s been researching how student loan repayment works while preparing a guide on student loans. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.
