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5 Plant-Based Foods That Can Help You Build Lean Muscle
What do elephants, horses, Venus Williams, and Colin Kaepernick all have in common? They’re plant-based eaters who exhibit incredible strength and endurance. If you’re a plant-based eater wondering if you can build lean muscle, these magnificent herbivores and world-class athletes are a testament that you most certainly can. Plant-Based Protein for Muscle Gain When it comes to building lean muscle, protein reigns supreme. But protein doesn’t need to come from animal sources. A 2017 study in the American Journal of Clinical Nutrition found that plant protein and animal protein equally benefit your muscles. Increased protein intake, animal or plant, contributes to greater strength and muscle mass gains when coupled with resistance exercise. Protein is also needed to recover from training and to repair and grow muscle tissue. Adequate protein helps your body maintain muscle mass, too. Carbs and Fats Building lean muscle from a plant-based diet is about more than just protein. You need quality carbohydrates and healthy fats as well. Carbohydrates are vital for sustained energy, athletic performance, and overall muscle building. They help to increase your glycogen stores, which you need to power your workouts. And they refuel your body post-workout. Healthy fats provide satiety and help you store energy, absorb nutrients, synthesize protein, and maintain healthy hormone levels. 5 Plant-Based Foods that Promote Lean Muscle The following five plant-based foods are rich in macronutrients (proteins, carbs, and fats) as well as micronutrients (vitamins, minerals, fiber, and antioxidants), and can help you on your way to building lean muscle. 1. Can You Say Quinoa? Quinoa is an ideal food for building muscle as it’s naturally gluten-free, yields about 8 grams of protein per cooked cup, and roughly 40 grams of complex carbohydrates. It also provides 5 grams of fiber, which ensures sustained energy and helps with satiety. Quinoa is rich in important minerals such as magnesium, manganese, and phosphorous. Magnesium plays a role in muscle contraction, boosts energy levels, and helps to reduce muscle cramps and fatigue. Manganese helps with protein and amino acid digestion. Phosphorous is needed for the body to make protein for the growth, maintenance, and repair of cells and tissues. Be sure to enjoy other whole grains, including brown rice, oats, barley, buckwheat, and spelt, to name a few. 2. Top-Seeded Hemp Hulled hemp seeds (also called hemp hearts) deliver quality protein (about 9 grams per ounce) to your body along with the perfect ratio of omega-3 and omega-6 essential fatty acids. Hemp contains a complete profile of essential amino acids. They’re a bounty of micronutrients, including iron, calcium, magnesium, and vitamin E. Try them on salads, hot cereals, or in rice dishes or a smoothie for a protein boost. Enjoy other nutrient-dense, protein-rich seeds such as flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds. And don’t forget nuts – almonds, walnuts, Brazil nuts, pecans, pistachios, and more – similarly provide your body with protein, healthy fats, and a host of vitamins and minerals. 3. Your Go-To Tofu Made from condensed soy milk, tofu is an excellent source of protein and a fantastic meat substitute. A half-cup serving yields roughly 10 grams of protein and all nine of the essential amino acids your body needs. It’s also a good source of calcium and iron, which support proper muscle function and bone health. Numerous studies have demonstrated the link between soy protein consumption helping to promote fat loss while preserving muscle mass and supporting lean body mass gains. Enjoy it scrambled for breakfast with onions and spinach, use it in a vegetable kabob, stir-fry or casserole. It’s versatile and easy to flavor. You can try other soy-based products, including soybeans, soymilk, miso, tempeh and edamame. The beans and edamame are great sources of fiber, iron, magnesium, potassium, protein, and zinc. 4. Get a Pulse Pulses include low-fat protein-, nutrient- and fiber-rich beans such as kidney beans, black beans, mung beans, pinto beans, and garbanzos (chickpeas), as well as lentils and split peas. Lentils and split peas lead the pack in terms of protein content. Pulses also contain important vitamins and minerals like iron, potassium, magnesium, calcium, zinc, and folate. What’s more, they’re inexpensive, highly versatile, and relatively simple to make. Use them in a soup, in hummus, add them to a salad, or combine them with rice. 5. How Sweet It Is One of the healthiest foods on the planet, sweet potatoes, can be eaten at any meal. They’re the perfect complex carbohydrate. The sweet potato’s low glycemic index stabilizes blood sugar and reduces insulin resistance while fueling the body before or after strength training. Sweet potatoes are rich in beta-carotene, a potent antioxidant responsible for aiding growth and repair of the body’s tissues, which includes muscle. Remember, all potatoes (provided they’re not fried) are great sources of complex carbohydrates. And they do offer some protein! (A medium-sized russet potato contains about 4 grams of protein.) In addition to these foods, there are many vegetables that contain protein, albeit in smaller amounts. Bananas and dried fruit are other terrific sources of complex carbohydrates and key minerals. Combine them with nuts and seeds for a power-packed snack. Bottom line: plant-based eating gives you myriad options for strengthening your body. There’s no reason a plant-based eater can’t reach optimal levels of fitness!  At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 of the Best Ways to Avoid Post-Workout Muscle Pain
Whether you’re new to exercising or have been working out for many years, one thing you’ll notice is how sore your muscles can get after a workout. Though completely normal, muscle soreness can be extremely unpleasant and can even lead to long-term problems if not treated properly. Dealing with DOMS Exercise enthusiasts and physiologists use the term DOMS (delayed onset muscle soreness) to refer to the 24 to 48-hour period after a workout when muscle soreness can be at its peak. DOMS can occur when muscles are pushed beyond what they’re used to, which is especially common for those new to working out or those who have tried a new exercise that focuses on a different muscle group than normal. Many scientists and sports medicine experts believe that tiny tears in muscle fibers, along with accompanying inflammation, can cause the kind of discomfort frequently experienced with DOMS. If muscle pain is minor, it’s probably just an indication that your body is adjusting to the new fitness routine, and that your muscles are getting stronger. However, overexerting can cause muscle tears or other serious injuries. To help relieve the short-term effects of DOMS and prevent long-term injury, follow these 5 steps to help ensure healthy muscle maintenance. 5 Ways to Help Your Muscles Recover After a Workout 1. Hydrate – It’s vital to stay sufficiently hydrated when exercising. Drinking plenty of water – before, during, and after a workout – helps to prevent muscle cramping and lubricates your joints. Remaining well-hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. 2. Stretch – This step should go without saying, but many people skip it or ignore it…to their detriment. Stretching is especially important after the cooldown phase of your workout, as it prevents the buildup of lactate and metabolites which can lead to muscle cramping, spasming, and soreness. Also, don’t forget to stretch the muscles around the areas you worked out; an important step that’s easy to forget. 3. Massage – Massaging tight or aching muscles can aid your post-workout recovery. If financially feasible, getting a sports massage is ideal for relieving sore muscles. At home, you can use a foam roller to help release stiffened muscles (or even a lacrosse ball or small piece of PVC pipe). 4. BCAAs – Branched-chain amino acids are made up of three essential amino acids: isoleucine, leucine, and valine. BCAAs are commonly found in protein-rich foods or supplements, and help rebuild muscles at a quicker rate. Those who maintain a low-protein diet typically will experience slower muscle recovery, which may lead to muscle atrophy. 5. Protein – Protein is vitally important to building, preserving, and repairing muscle, which is especially true of strength training. Consuming high-quality protein fuels the body with amino acids, which are particularly helpful for muscle energy production and muscle recovery. Most adults need an average of 45-100 grams of dietary protein daily, depending on their weight, activity level, and metabolic demands. Benefits of Protein Protein is a major player in the healthy growth and functioning of cells, tissues, and organs throughout your body. Getting adequate protein can improve brain and body function by: Staving off hunger Improving focus Stabilizing blood sugar Boosting energy Accelerating weight loss Enhancing cognition Plant-based Protein The health benefits of plant-based, nutrient-dense diets are being recognized by many nutrition experts. As a result, both vegans and non-vegans are now getting their protein needs met from plant sources. A scientifically formulated, plant-based protein powder doesn’t have the side effects associated with whey or soy protein. Unfortunately, most protein powders from single plants don’t contain complete amino acid profiles. This challenge can be solved by skillfully combining more than one plant protein source, to optimize the total protein amino acid profile while removing the negative factors associated with milk, whey, and soy proteins. Meeting these exacting standards, BrainMD has formulated a complete, plant-based protein powder… OMNI Protein Powder OMNI Protein has taken plant-based protein powder to the next level. Its proprietary, plant-based protein blend is combined with branched-chain amino acids, glutamine, and an array of plant digestive enzymes to ensure a great-tasting, fiber-rich formula that pleases the palate, nourishes the body, and aids in muscle building and exercise recovery.* OMNI Protein contains no soy, dairy, sugar, artificial colors, sweeteners, flavors, or GMOs, and delivers 22 grams of complete protein! It’s the ideal supplement for those looking to improve their protein intake in an easy and versatile way.* OMNI Protein is available in two delicious flavors: Chocolate and Vanilla.  At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about OMNI Protein Powder and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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