Muscle Building Foods for Vegans

Even Though staying 100% vegan makes an individual vitamin B12 deficient(abnormal sensations,impotence,poor memory,body weakness etc.,) foods rich in proteins ,fibres and essential fats and carbs are present in vegeterian foods in plenty.

1.Low Fat Milk

• contains whey and casein - natural important muscle building proteins
• calcium -good for bone strength
• zinc-required to maintain immunity ,regulates blood clotting and wound healing
• fats
• Vitamin k
• maintains Nitrogen balance positive-Nitrogen balance is required to be optimal(positive) for muscle recovery after workout and muscle growth)

2.Bananas

• Pre-workout snack-feel energised during workout.
• rich in electrolytes(potassium)- prevents or decreases the severity of cramping 

3.Sweet Potatoes

• Pre-workout snack-complex carbs for sustained release of energy all through the workout session
• rich in electrolytes(postassium)-prevents cramping

4.Asparagus

• Asparagine (amino acid essential to get the ripped appearance by eliminating excess salt and water from the body.)
• Fibres-prevents constipation aiding good bowel movements
• Chromium(make insulin function efficacious-regulation of blood sugar level)
• Advise:eating 4x-5x/week  for lunch or dinner as salads/boiled/raw

5.Oats

• Full of fibres-evacuates the bowel and aids good digestion and absorption of foods
• Vitamin E - anti-oxidants(anti cancerous)
• Rich in folate
• rich in Vitamin B1 -prevents a disease called BERI BERI(affecting heart liver and brain)
• Biotin(beauty vitamin-essential for lusturous hairs,nails,skin)
• zinc and iron(prevents anemia,muscle healing after workout)

6.Nuts(cashews and almounds)

• essential fats,proteins and fibres
• Good Post work-out snack
• Advise:can  be eaten early morning with milk for best results

7.Quinoa

Boiled Quinoa

• contains 9 essential amino acids(proteins) including leucine isoleucine and valine(BCAA's) present in most of the branded supplements(essential for muscle growth and healing and decreases DOMS(Delayed Onset Muscle Soreness)
• contains complex carbs which together with proteins aids in generating more growth hormones(IGF-1) responsible for strength and Muscle mass growth.
• Magnesium,Iron and calcium - regulates muscle tone.
• Advise:best consumed as pre work-out meal or for the main meal.

8.Beans and Legumes

• Improves bowel Movement and boosts insulin response
• increases the body's ability to absorb more nutrients
• Advise:eat with Brown rice/salad with chick peas for best results.

9.Full Fat Cottage Cheese

• contains caesin-required for lean muscle mass
• good Probiotics
• Post work-out snack

10.Leafy Green Vegetables(lettuce,spinach,kale)

• An Antioxidant
• aids Muscle recovery by decreasing inflammation
• rich in multivitamins.

11.Fruits(apples and cantaloupes)

• Carbs,minerals,Vitamins and fibres for Lean muscle mass.
• mid-meal snack

12.Seeds(Flax seeds,sunflower seeds,sesame seeds)

• Tissue recovery after workout and reduce inflammation
• Advise:eat sprinkling these seeds in salads,curries,smoothies.

13.Brown Rice

• Complex Carbs-slow digestibility rate;heance slow release of energy over a long time.
• used for muscle GAIN

14.Yoghurt

• Probiotics

Note:40-50% calories should be from Complex carbs