If you want to have lean muscles, you need to concentrate both on physical activities and nutrition. You need to balance your physical activity with proper nutrition to get lean muscles.
To get lean muscle, a high protein diet is recommended but fats and carbohydrates should also be consumed as they are sources of energy. If you wish to gain lean muscle, exercise regularly and eat sufficient calories form muscle-building foods.
Plant-based foods to help get lean muscle
- Soybean: Soya beans are good sources of phosphorus, vitamin K, and iron. Half a cup of cooked soya beans contains several vitamins, minerals, 14 g of protein, and unsaturated fats that are healthy.
- Beans: Beans should be included in your diet for lean muscle gain. Kidney beans and black beans are excellent sources of protein. They also contain vitamin B and fiber. They are also very rich in magnesium, iron, and phosphorous. Beans are considered to be rich sources of plant-based proteins and should be added to the diet by those who wish to gain lean muscle.
- Edamame: Immature soybeans are called edamame. These are developing beans and are found in pods and are used in a variety of Asian dishes. They are excellent sources of protein, vitamin K, fiber, and manganese. Folate helps the body in processing amino acids which are the building blocks of the proteins.
- Quinoa: Cooked quinoa contains carbohydrates, fiber, protein, magnesium, and phosphorous. Magnesium helps in the functioning of the nerves and the muscles.
- Chickpeas: Chickpeas are good sources of proteins and carbs. 240 g of chickpeas contains 50 g of carbs, 12 g of protein, and 10g of fiber. They can be included as a part of a muscle-building diet.
