Building muscle requires adequate protein intake, and plant-based options can be just as effective as animal-based ones. According to Natalie Rizzo, a registered dietitian, it is possible to get all the necessary protein from plant-based foods to build muscle.
Key Considerations
When choosing plant-based proteins, it’s essential to consider two key factors: the amount of protein per volume of food and the body’s ability to absorb the protein. Plant-based foods generally have less protein per volume than animal-based foods, and the body may not absorb as much of the protein from plant-based sources.
For example, 3 ounces of tofu contains about 10 grams of protein, compared to 20 grams of protein in the same amount of chicken. Additionally, the body can use up to 90% of the protein from animal sources, while plant-based proteins have a lower absorption rate, typically in the 50-60% range.
Top Plant-Based Protein Sources
Rizzo recommends the following plant-based protein sources for building muscle: tofu, edamame, and lentils. Tofu, made from coagulated soy milk, is a complete protein that contains all essential amino acids. Edamame, young soybeans, have a favorable bioavailability profile, making them an excellent choice for muscle growth. Lentils are also a good source of protein and fiber, making them a nutritious addition to a muscle-building diet.
Original reporting: Dallas TX News (HLL/CB) — read the source article.
