10 Best Muscle-Building Vegetables


Most people believe that to be able to build muscle, you will need meat. But truth be told, there are a variety of muscle-building vegetables that provide the body with some of the top-of-the-line amino acids on the planet!

What are amino acids you ask? They’re the building blocks of protein, and are used to help manage muscle and bone mass, for helping to keep the immune system strong and protect against fatigue. In fact, a number of the best quality amino acids come from plant-based foods, and it is nearly impossible for anyone to not get ample protein on a vegan or raw vegan diet.

There are 20 amino acids that are used to build protein. Eating an assortment of plant foods throughout the day will provide you with all of the vital amino acids needed to produce a “complete” protein. It happens to be now well recognized that our livers keep essential amino acids at each meal, so making sure you eat an assortment of different proteins for each and every meal isn’t as important as we originally thought.

Not forgetting, almost all plant-based foods are loaded with vitamins, minerals, and crucial phytonutrients necessary for overall wellness and growth. Eating a diet abundant in whole plant-based foods will certainly protect your body from the damaging effects of free-radicals, and will also help combat inflammation that usually occurs after a strenuous workout.

So, regardless of whether you eat meat or not, feed your body with the correct protein, and eat plenty of fruit and veg. Your body will certainly thank you and you’ll feel lighter, happier, and leaner.


Here are 10 of the most effective muscle-building veggies, and 5 nuts and seeds that provide you with top quality plant-based amino acids! Vegetables: (per cup)

Green Peas – 8g protein
Asparagus – 4.6g protein
Broccoli – 4.6g protein
Spinach – 5.4g protein
Sweet Potato – 3.4g protein
Mushrooms – 3.4g protein
Dark Leafy Greens – 3g protein
Cauliflower – 2.2g protein
Green Beans – 2g protein
Parsley – 2g protein

Nuts and Seeds: (per 1/3 cup)                      

Hemp Seeds – 13.2g protein
Pine Nuts – 11g protein
Pistachios – 8.8g protein
Chia Seeds – 6.6g protein
Pumpkin Seeds – 4g protein