No matter which of these foods you choose to eat, be sure to get a variety of veggies in your diet, which are some of the best foods for your muscles of all. Obviously, one of the best options is to use vegan protein powder, specifically one that contains hemp if possible since it’s incredibly easy to digest and full of protein. Leafy greens don’t just keep your skin looking great; they also keep your muscles looking lean too!
Almonds are one of the best nuts to consume for their protein content and their influence over lean body mass. Peanuts are one of the best foods to eat for their protein content and one of the most delicious!
Veggies help keep your body lean and they prevent inflammation while the foods below help preserve and build lean muscle.
You’ll get five grams of protein in just one half cup of rolled oats along with a host of vitamins and minerals for your metabolism and muscles. Leafy greens are packed with iron for optimal oxygen circulation during exercise and they contain a good amount of protein to help build muscle even further.
They’re packed with fiber, B vitamins, magnesium, potassium,  iron, and one cup contains eight grams of protein.
Though all legumes and beans are great sources of protein, green peas contain the specific amino acid known as leucine.

Per serving of roasted peanuts, you’ll get 12 grams of protein plus plenty of iron, B vitamins, potassium, and magnesium. If you can find a blend of different vegan proteins in one powder, that’s even better. Many bodybuilders start their day out with oats in some form or another because they help promote lean muscle mass, fight abdominal weight gain, and keep you full for a long time. You can opt to have it for breakfast, lunch, or dinner, or even eat some as a snack since it’s a complete protein. It can be grilled, added to salads, made into vegan tacos, or you can even add the silken varieties to a protein shake since it’s tasteless.
Leucine is rarely found in vegan protein sources in such high amounts outside of protein powders. All had footnotes I\'ve left out, just ask if you want to follow up on studies, reports, and statistics, and check the reliability yourself.) A 2006 report from the Food and Agricultural Federation of the United Nations (FAO) says livestock production is one of the major causes of the world\'s most pressing environmental problems, including global warming, land degradation, air and water pollution, and loss of biodiversity. Spinach and kale have a higher protein content than most other greens, but all of them are great options to include in your plan. They contain seven grams of protein per serving, making them a fantastic source of amino acids.
Whatever you choose to eat, know that there are vegan foods that can help you build lean muscle and are some of the top foods many vegan athletes and vegan bodybuilders consume.

Sugar is one of the worst foods to promote lean muscle mass and a healthy body weight of all.
Use them raw and unsalted for the healthiest options and remember to keep portions in check if you’re trying to lean out.
Vegan protein powders are specifically formulated to help athletes or everyday people preserve lean muscle mass and obtain enough essential amino acids. It finds that expanding population and incomes worldwide, along with changing food preferences, are stimulating a rapid increase in demand for meat, milk and eggs, while globalization is boosting trade in both boosting trade in both inputs and outputs. Grazing occupies 26 percent of the Earth\'s terrestrial surface, while feed crop production requires about a THIRD of all arable land, which could be used to grow many times more plant based protein rich food for direct human consumption. Tracking food animal production from the feed trough to the dinner table, broiler chickens to be the most efficient use of fossil energy in the forms of fertilizer, transportation etc.

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