14 plant-based muscle-building foods that'll optimize your gains

When your goal is to build muscle, resistance training is just the beginning. What you eat—especially the protein you consume—plays a crucial role in determining whether those gym sessions translate into real gains. And contrary to outdated myths, plant-based athletes are proving that you don't need animal products to build impressive strength and muscle mass.

From tennis champion Venus Williams to strongman Patrik Baboumian, elite athletes are demonstrating the power of plant-based nutrition for optimal performance. Recent research confirms what these athletes already know: plant protein is just as effective as animal protein for gaining lean muscle, with added benefits for long-term health and recovery.

What are muscle-building foods?

Muscle-building foods provide the essential nutrients—particularly protein and carbohydrates—that help your muscles recover after workouts and grow stronger. During resistance training, muscle fibers experience microscopic damage. As they repair, muscles grow in size and strength, but only when properly fueled with the right nutrients.

"The key is consuming adequate protein along with sufficient calories and carbohydrates," explains Mag Ayyad, an exercise dietitian at Houston Methodist. "Plant-based athletes can absolutely meet and exceed their muscle-building goals when they understand which foods to prioritize."

Why protein is crucial for building muscles

Protein provides amino acids, the building blocks your body uses for muscle protein synthesis—the process that repairs and builds new muscle tissue. While animal products contain all essential amino acids in one package, plant foods can easily provide complete proteins when eaten in variety throughout the day.

Studies revealed that participants following a vegan diet had the same "muscle-building potential" as those eating animal products, debunking the myth that plant proteins are inferior for strength gains.

How much protein do you need?

Current research suggests athletes need between 1.6-2.2 grams of protein per kilogram of body weight (0.73-1.0 g/lb) for optimal muscle growth. For a 150-pound person, that's roughly 110-150 grams of protein daily—easily achievable with plant foods.

14 plant-based muscle-building foods

1. Tempeh

Protein: 31g per cup

This fermented soy powerhouse leads our list with an impressive protein density. Tempeh's fermentation process enhances nutrient absorption and adds beneficial probiotics for gut health. Its firm texture makes it perfect for marinating and grilling, while providing more protein per serving than most animal products.

2. Lentils

Protein: 18g per cooked cup

Beyond their protein content, lentils deliver complex carbohydrates essential for fueling intense workouts. They're also rich in iron and folate, supporting oxygen delivery to working muscles. Red lentils cook quickly for post-workout meals, while green varieties hold their shape well in meal prep.

3. Hemp seeds

Protein: 10g per 3 tablespoons

These tiny nutritional powerhouses provide complete protein along with optimal ratios of omega-3 fatty acids for reducing exercise-induced inflammation. Sprinkle them on everything from smoothie bowls to salads for an instant protein boost.

4. Quinoa

Protein: 8g per cooked cup

One of the few plant foods containing all nine essential amino acids, quinoa delivers both protein and complex carbohydrates for sustained energy. Its exceptional amino acid profile rivals that of casein, a milk protein often used for muscle building.

5. Tofu

Protein: 20g per cup (firm)

Versatile and complete, tofu adapts to any flavor profile while delivering substantial protein. Extra-firm varieties provide the most protein per serving.Soy proteins like tofu can build strength and muscle mass just as effectively as whey protein when combined with resistance training.

6. Black beans

Protein: 15g per cooked cup

These fiber-rich legumes provide sustained energy for long training sessions. Their combination of protein and complex carbohydrates helps maintain stable blood sugar levels, preventing the energy crashes that can derail workouts.

7. Pumpkin seeds

Protein: 19g per 100g

Also known as pepitas, these seeds pack more than just protein—they're rich in magnesium for muscle function and zinc for recovery. Their healthy fats help with nutrient absorption and hormone production essential for muscle growth.

8. Chickpeas

Protein: 15g per cooked cup

Whether roasted for snacking or blended into hummus, chickpeas offer versatile protein with staying power. They're particularly rich in lysine, an amino acid crucial for muscle tissue repair and growth.

9. Seitan

Protein: 25g per 100g

Made from wheat protein, seitan rivals the protein density of meat. While not suitable for those avoiding gluten, it provides one of the most concentrated plant protein sources available, with a chewy texture that satisfies in savory dishes.

10. Edamame

Protein: 17g per cooked cup

These young soybeans offer complete protein in a convenient, snackable form. They're also rich in folate and vitamin K, supporting overall health and recovery. Steam them for a simple post-workout snack or add to grain bowls.

11. Spirulina

Protein: 8g per 2 tablespoons

This blue-green algae provides complete protein along with powerful antioxidants for enhanced recovery. Spirulina may help reduce exercise-induced oxidative stress and muscle damage.

12. Nutritional yeast

Protein: 8g per 2 tablespoons

Beyond its cheesy flavor, "nooch" delivers complete protein and B-vitamins crucial for energy metabolism. It's particularly rich in B12, a nutrient of concern for plant-based athletes.

13. Amaranth

Protein: 9g per cooked cup

This ancient grain provides complete protein with an exceptional lysine content. Its combination of protein and complex carbohydrates makes it ideal for pre-workout meals.

14. Almond butter

Protein: 7g per 2 tablespoons

While not the highest in protein, almond butter provides healthy fats essential for hormone production and nutrient absorption. Its convenience makes it perfect for quick post-workout snacks with fruit or whole grain bread.

How to incorporate muscle-building foods into your diet

Focus on variety

"The key advantage of plant-based eating is the diversity of nutrients you get alongside protein," notes sports nutritionist Molly Kimball, RD. Rotate through different protein sources to ensure complete amino acid intake and prevent meal fatigue.

Time your intake strategically

• Pre-workout: Combine easily digestible carbs with moderate protein (banana with almond butter)
• Post-workout: Emphasize protein with complex carbs within 30-60 minutes (tempeh stir-fry with quinoa)
• Throughout the day: Aim for 20-30g protein per meal, with snacks contributing 10-15g

Smart combinations

Certain food pairings create complete proteins:

• Rice + beans
• Hummus + whole grain pita
• Peanut butter + whole wheat bread
• Lentils + nuts or seeds

The bottom line

Building muscle on a plant-based diet isn't just possible—it's optimal for many athletes. With strategic food choices and proper planning, plant proteins provide everything needed for impressive gains while supporting faster recovery and long-term health.

When protein intake is matched, plant-based athletes gain muscle just as effectively as those consuming animal products. The key is consistency: hitting your daily protein targets, timing intake around workouts, and maintaining the caloric surplus needed for muscle growth.