The benefits of having a healthy amount of lean body mass (aka muscle) extend far beyond making you look better in a form-fitting shirt. It boosts metabolic rate, lowers injury risk, and serves as the largest site of blood sugar (glucose) disposal thereby making it a critical organ for better metabolic health. And the more muscle mass you have on your frame the less likely it is that your testosterone levels will take a nosedive as you get older.
But all the time in the gym won’t get you very far unless you’re consuming the necessary muscle-building material. Proper nutrition plays a key role here. It is now well established that muscle building can be augmented by adhering to a diet that provides sufficient amounts of protein, even if most of that protein hails from plants. Really, the key is just to make sure you get enough in your diet, from animals, plants, or a combo.
And you’ve likely noticed that plant-based proteins are skyrocketing in popularity as demand surges. More people, including many muscle men, are gnawing on extra amounts of plants for health and environmental reasons. The benefits of plant-based proteins can be numerous: they are high in fiber, contain important vitamins and minerals, and provide antioxidants like phenolic acids which may help reduce the risk of several chronic diseases. But not all plant-based foods are created equal when it comes to delivering useful amounts of muscle-building protein. Some make it much easier to nail your daily needs for the macro, while others come up short.
Even if you aren’t slicing meat away from your diet, these plant-based proteins shouldn’t be overlooked as a way to support your muscle-making and health-boosting endeavors.
<p class='slide-count'>1 of 5</p><img width="1109" height="614" src="/uploadfile/2024/1209/20241209094923318.jpg"><p class="photo-credit">Ika Rahma H</p>Tempeh: 3 ounces = 20 grams of protein
Nutritionally, tempeh makes tofu look like a chump. Yet few people have any idea what the stuff is. Tempeh is made by soaking and cooking soybeans and then leaving this to ferment in the presence of bacteria for several days. It’s then pressed into a firm patty that delivers a meaty texture and punch of umami flavor. Not only is it denser in muscle-forming protein than tofu, tempeh is also a richer source of dietary fiber. This is important considering that most guys fail to get anywhere close to the fiber they need each day. Beyond protein and fiber, tempeh houses troves of nutrients including magnesium, phosphorus, iron, riboflavin, and calcium. Though tempeh is a fermented product, don’t expect it to deliver a dose of beneficial gut bacteria like yogurt and miso do. That’s because tempeh needs to be cooked before consumption and that process likely greatly reduces the microbe content. But not all is lost. Research shows the fermentation process offers other benefits such as improving nutrient bioavailabity and making the soy easier to digest.
You need to know that you can treat tempeh like you would meat when cooking. Marinate and then grill the slab as you would steak or chicken. Crumble tempeh and use it to make meat-free meatballs, chili and pasta sauce. Trust me, tempeh Bolognese is really good. Chopped tempeh works well in stir-fries, too. Also Google “tempeh bacon” and say hello to your new favorite plant-based sandwich filling.
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Hemp Seeds: 3 tablespoons = 9.5 grams of protein
If you are trying to get more protein from nuts and seeds, look no further than hemp seeds. Tasting like a love child of pine nuts and sunflower seeds, hemp seeds deliver a bigger dose of protein than most nuts and seeds. And it’s no regular lackluster plant-based protein. Analysis in the lab shows that hemp contains a full arsenal of essential amino acids in reasonable quantities meaning its protein quality is top-notch and can certainly help towards packing on more muscle. What’s more, a recent study in the Journal Applied Physiology, Nutrition and Metabolism showed that higher intakes of hemp protein can improve post-meal blood sugar numbers and satiety. Other nutritional virtues of hemp seeds include healthy amounts of magnesium, B vitamins, energy-boosting iron and omega-3 fat. In a 2022 study, researchers from Pennsylvania State University determined that consuming more of the plant-based omega-3 fat alpha-linolenic acid that is found in generous amounts in hemp is associated with a 10% lower risk of cardiovascular disease and a 20 percent reduced risk of fatal coronary heart disease. So, eat more hemp and live longer. In case you are concerned that eating hemp will make you feel all groovy, rest easy knowing that products on store shelves contain virtually none of the psychoactive substance THC.
Adding more of this nutritional overachiever to your diet is as easy as sprinkling the seeds over oatmeal, yogurt, and salads. You can also blend them into a post-workout protein shake and use hemp seeds in homemade energy bars and balls. Nutiva is a great brand option for organic seeds.
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Quorn: 1 cup = 17 grams protein
It might not be the subject of much online food porn, but quorn is certainly worthy of more fame when it comes to foods that can sculpt a glance-stealing physique. Hands down, it’s one of the best vegetarian protein sources around. Quorn (no, not the same as corn) is made by fermenting Fusarium venenatum, a micro-fungus found in soil. Glucose, oxygen, nitrogen and minerals are added to create the conditions for it to convert wheat into dense mycoprotein that is a good meat alternative. (Quorn is the trademarked name given to a meat substitute called mycoprotein.) Mycoprotein is a complete protein providing all essential amino acids which is not overly common among plant-based protein sources. A 2023 Journal of Nutrition investigation discovered that fungi-derived mycoprotein is just as effective at supporting muscle building during resistance training as animal protein. Unlike some other so-called plant-based proteins like beans and lentils, quorn contains more protein than carbs. It is also fairly high in dietary fiber, unlike meat. A cup serving delivers about 6 grams of fiber. If you are concerned about your saturated fat intake, it’s good to know that mycoprotein has significantly less than many cuts of meat. So, this is one processed food you can feel good about adding to your shopping cart.
Quorn mycoprotein is available in a variety of products including cubes, ground, sausages and patties. That makes mycoprotein a versatile replacement for meat. Use the grounds any way you would ground beef, and add sautéed pieces to salads, tacos, and stir-frys.
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Chickpea Pasta: 2 ounces = 13 grams protein
No shade to regular pasta, but noodles made from chickpeas are where it’s at right now. A simple swap for pasta night that can give your diet a notable protein boost. Be it penne or spaghetti, gluten-free chickpea pasta offers up about twice as much protein than regular wheat-based noodles. That makes this pasta for the ages more likely to help you build muscle like a champ. Chickpea pasta is made from dried chickpeas that are ground into a flour. It’s also worth noting that you get three times more fiber, to boot. This extra protein and fiber can help keep you feeling fuller for longer so you’ll be less tempted for dessert. And a 2021 study in Critical Reviews in Food Science and Nutrition showed that higher intakes of pulses, which includes chickpeas, is associated with indicators of healthier aging including improved blood lipid and blood pressure numbers, less inflammation and even better body composition. Boil up a pot of chickpea rotini and you also get more of several vital micronutrients like magnesium, iron and potassium. Popular brands include Banza and Chickapea.
There are a couple of important things to keep in mind when preparing chickpea pasta. Most notably, the noodles can go from perfectly al dente to soggy in a matter of moments, so taste often close to the recommended cooking time. Overall, expect chickpea pasta to be a little softer when cooked than pasta made from white flour. The cooking water also foams quite a bit, so skim it off as needed with a spoon and be on the watch for overflows. Finally, unlike wheat-based noodles, the legume variety should be rinsed with cold water after draining.
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Soy Nuts
Soy nuts aren’t nuts in the way that almonds and pistachios are, but instead are crunchy mature soybeans that have been soaked in water, drained, and baked or roasted. So not to be confused with the green immature soybeans called edamame you get at sushi restaurants. Not only does each 1/4 cup serving of soy nuts supply 10 grams of complete protein, meaning they contain a full arsenal of all the necessary amino acids, they are also a source of a wide range of must have micronutrients including phosphorus, calcium and magnesium. Research, published in the
European Journal of Nutrition, showed that over a 16-month period higher consumption of magnesium-rich foods like soy nuts was linked to larger brain volumes and possibly better brain health. See, smart people do eat this plant-based protein. Since they are less fat-dense than nuts like almonds and cashews, soy nuts provide more protein for fewer calories, especially if they have been dry-roasted. There are online sources and you can find them at most bulk food stores.
Beyond a much healthier crunch for your salads than croutons, soy nuts can be used in trail mix or enjoyed as a straight-up high-protein snack. Also, sprinkle them on oatmeal, yogurt and cottage cheese.