Proteins are the essential building blocks of our body, forming muscles, bones, organs, skin, nails, and hair. They play a vital role in helping you build and maintain muscle mass. For this reason, bodybuilding and fitness enthusiasts often turn to protein-rich foods when aiming to increase their muscle. While animal products are a convenient source of complete proteins, not everyone includes meat in their diet.

Despite the abundance of plant-based protein sources, a common myth persists that those who avoid animal products cannot obtain sufficient protein. While it’s true that most plant proteins aren’t complete on their own, meaning they don’t contain all the essential amino acids, there are simple ways to overcome this. Combining different plant sources throughout the day can ensure a complete amino acid profile without any extra effort.

Soy and its derivatives offer an abundant and affordable option for plant-based complete proteins. Products like tofu, tempeh, edamame, and seitan are not only versatile but also high in protein. Seitan boasts up to 24.7 grams of protein per 100 grams, while tempeh provides around 20 grams. Additionally, these soy foods are rich in essential micronutrients that support muscle recovery and overall health.

Since most plant proteins lack certain essential amino acids, mixing different plant sources is key to achieving a complete amino acid profile. Dishes that combine various legumes, beans, nuts, and seeds can provide all the essential amino acids your body needs. For example, lentils, beans, and chickpeas each offer substantial protein and when combined, they complement each other's amino acid profiles effectively.

Plant-based protein supplements have revolutionized the way vegan bodybuilders consume protein, providing complete amino acid profiles similar to whey protein. These supplements, often made from soy or peas, are fortified with additional vitamins and minerals to support muscle growth and overall health. Moreover, plant-based supplements are suitable for individuals with lactose intolerance, as they do not contain lactose.

Building muscle on a plant-based diet is entirely achievable by strategically combining various protein sources. Plant-based proteins not only provide the essential macronutrients needed for muscle growth but also supply vital micronutrients for recovery and overall health. With the wide variety of plant proteins available, meeting your protein goals is straightforward and beneficial for both your body and the environment.