Top 5 Vegetable foods to Pack Muscle Mass

Muscle building is the process where you need whole lot of surplus calories from rich protein sources. Some of the richest sources of protein are from non vegetarian foods such as Lean Beef, Pork, Chicken, Eggs and fish. Protein is considered as the foundation of muscle building and if you are vegetarian then you will always have to struggle to get the right amount of protein in your diet.
Does that mean as a vegetarian you could not build muscles? Yes you can, vegans or vegetarians can surely pack quality muscle. Today we have enlisted 5 vegetable foods to pack muscle mass:

Tofu

Soy protein is considered as one of the best protein sources and Tofu is rich in this high quality protein. Tofu also contains several essential nutrients such as isoflavones and amino acids which lead to muscle gain. If you need a speedy recovery of muscles after a strenuous workout, Tofu ensures a quick recovery of your sore muscles and at the end tastes better than scrambled eggs.

Spinach

Ever seen Popye flexing his muscles after eating a can of spinach? He had it right, green leafy vegetables like spinach are great source of nitrates, which promote the production of Nitric oxide in your body. Nitric Oxide allows a better delivery of nutrients to your working muscles. It means while working out Nitric Oxide ensures to feed your muscles with all the essential nutrients. This leads to a better workout performance, less exhaustion and reduction in oxygen consumption.

Chickpeas

Looking for a good carbohydrate source, you must add chickpeas in your muscle mass diet. If you want to gain lean muscle mass chickpeas are one of the best carbohydrate sources of all time. Try to replace your brown bread, rice diet with chickpeas and you will notice some lean muscles popping out in your body. 100 grams of chickpeas contain around 45 grams of slow acting carbs and 12 grams of fibers which greatly helps in the digestion process.

Nuts

Nuts are one of the best sources of protein, carbs and fats and provide ample amount of healthy calories while you are on bulking phrase. While you are gaining muscles your body should be in caloric surplus state and nuts will help you achieve those surplus calories even after sweating it out in gym. Another benefit of adding nuts in your diet is that it increases the natural production of Testosterone and helps you stay in anabolic state which leads to muscle gain.
A cup of almond contains a huge 30 grams of proteins and an ounce of cashews add up to 150 healthy calories which are much needed in gaining muscle mass.

Lentils

Lentils are one of the cheapest and most effective sources of protein. Lentils have triple benefit for your mass gaining diet. They are rich in fiber, proteins and slow digesting carbs and these factors makes them very beneficial to pack some serious muscles. A cup of cooked lentils have around 20 grams of protein and 40 grams of carbohydrates which make lentils one of our favorite foods in the list.