Top 5 Plant Based Protein Sources To Increase Muscle Mass Without Meat

Discover the importance of protein in maintaining muscle mass and explore five plant-based protein sources, including lentils, nuts, legumes, green peas, and fruits, to boost muscle growth.

Let's face it, folks are turning to plant-based diets more and more these days. They are going green for a sustainable lifestyle, and many of them think you need to be a meat-eater to build muscles. That's a myth! Let's delve into the world of plant proteins helping to pack on the muscles without piling on the meat. But before we get deeper into the topic, let us understand the importance of protein in the body.

What Is Good About Green Proteins?

Going green with your proteins gives more than great guns! They have a low count of saturated fats and cholesterol, leading to a healthier heart. Packed with fiber, vitamins, and minerals, green proteins help you maintain your overall well-being. Stick with plant proteins to build your muscles, and you're also boosting your nutritional intake, not a bad trade-off, eh?

5 Plant-Based Protein Source To Increase Muscle Mass

There are certain factors that vary the requirement of protein such as age, sex, activity level, and life stage. Let's look at some of the protein rich vegetarian foods.

Lentils

Lentils, known as daal in India, are a popular staple in everyday meals. Holding approximately 18 g of protein per cup, it serves as a potent source of vegetarian protein. Not only protein, but lentils also boasts significant fiber content and promotes healthy gut microbiome. Many researches have suggested that regular consumption of lentils reduces the risk of certain cancer and heart disease.

Nuts

Nuts are a nutritional powerhouse and including them into your diet can be a wise decision. Almonds and cashews are a rich protein source in any vegetarian diet. Consuming 20-25 whole almonds gives approximately 6 grams of protein. Opting for a handful of nuts can provide the protein your body requires.

Legumes

Legumes are a range of beans like kidney beans, black beans, and chickpeas and renowned for their protein rich profile. Chickpeas gives you around 15 g of protein per serving,, along with other nutrients required for maintaining overall health. Whether tossed in salads or incorporated as a meal, chickpeas offer you a versatile and nutritious meal option.

Green Peas

Green peas might not be considered as a protein power house, but they actually have a punch of it. A single cup of green peas offers 9 grams of protein and boasts vitamin A,K, and C, along with plenty of minerals and fibers. Incorporating green peas in your diet daily can easily meet your body's protein requirements.

Fruits

Fruits generally offer low protein as compared to other food sources but banana and guava and certain berries contain notable amounts of protein. However, it is advised not to depend heavily on fruits in search of protein, and consider opting for some other sources given above in this article.

What are the adverse effects of taking too much protein?

From dehydration to digestive issues like constipation, kidney strain, and weight gain are some of the adverse effects of consuming too much protein. Additionally, high protein intake can increase the risk of liver problems due to nutrient deficiency. So, it is essential to note how much protein is required for you. Here we have given a table referring to the age group and the requirement of protein accordingly.

Weight	Minimum Daily Required Protein	Active Lifestyle Protein Requirement
45 kg to 50 kg	64g to 70g	77g to 85 g
54 kg to 59 kg	76g to 83g	93g to 100g
63 kg to 68 kg	89g to 95g	108g to 116g
72 kg to 77 kg	102g to 108g	124g to 131g
81 kg to 86 kg	115g to 121g	139g to 147g
91 kg to 95 kg	127g to 134g	155g to 162g
100 kg to 104 kg	140g to 146g	170g to 178g