Protein plays a vital role in muscle recovery and building after physical activity. Many people opt for meat, fish, eggs, and dairy to supplement protein in their diet when aiming for muscle gain. However, plant-based foods also provide this essential nutrient.

Soybeans

According to Eat This, Not That, soybeans are rich in plant protein, providing many essential amino acids that the body cannot synthesize on its own. They are the base ingredient for many common foods such as tofu and soy milk.

Tofu can be prepared in various dishes, including tomato sauce, steamed with mushrooms, braised, or in soup, adding diversity to meals. Boiled soybeans make a suitable side dish. You can also incorporate low-sugar soy milk into breakfast or after workouts.

Peanuts

Peanuts are rich in plant protein and unsaturated fats, which enhance the nutritional value and energy content of your diet. The protein from peanuts provides the building blocks for muscle maintenance and recovery.

Roasted peanuts with rice are a simple way to add plant protein, while also bringing a rich, aromatic flavor to your meal. You can also add peanuts to salads, or use peanut butter as a convenient option spread on bread or mixed with oats.

Peanuts are rich in protein and healthy fats. *Photo: Bui Thuy*

Pumpkin seeds

Pumpkin seeds contain plant protein, magnesium, zinc, and unsaturated fats. Magnesium participates in energy creation and normal muscle function, while protein provides essential amino acids for maintaining muscle tissue.

You can consume pumpkin seeds as a standalone snack or add them to porridge, salads, or yogurt. Opt for plain, low-salt, and unsugared varieties to avoid increasing your sodium or added sugar intake.

Sunflower seeds

Beyond their high protein content, sunflower seeds also contain unsaturated fats, magnesium, and vitamin E. Protein contributes to muscle maintenance and recovery, while magnesium is involved in muscle activity and energy production. Vitamin E acts as an antioxidant, helping protect cells from damage.

These seeds are commonly used as snacks, mixed into salads, or added to yogurt and cereals in daily meals, according to Eating Well.

Sesame seeds

Both black and white sesame seeds contain plant protein, unsaturated fats, calcium, magnesium, and other minerals. You can sprinkle sesame seeds on rice, steamed vegetables, salads, or use them to make sauces. Combining them with soybeans and cereals can diversify your protein sources.

Cashews

Cashews are a convenient option for plant protein, providing magnesium and copper. These minerals are involved in muscle activity and energy production. Cashews have a rich, buttery taste, are easy to eat, and fit well into a muscle-gain diet.

When selecting cashews, prioritize dry-roasted, low-salt varieties over those coated in sugar or deep-fried.

Le Nguyen (Compiled)