Many people believe that to gain strong muscles, they should eat more meat. In fact, some vegetarian foods also have muscle-building properties. The American "Green Planet Network" published an article on January 30, publishing 4 types of vegetarian foods that can build muscles summarized by American nutritionists.
Nuts. A wide variety of nuts are rich in protein, which is good for muscle growth. For example, 1 cup of almonds (approximately 227 grams) contains 30 grams of protein and 71 grams of "good fats."
Tempeh and tofu. Both of these vegetarian options are good for muscle growth and are excellent alternatives to meat. And tempeh has been fermented, making it easier to digest and absorb. 1 cup of tempeh (approximately 185 grams) contains 30.78 grams of protein.
Quinoa. The United Nations designated 2013 as the "Year of Quinoa." Quinoa looks like rice, but when cooked it resembles other grains. 1 cup of raw quinoa (approximately 185 grams) contains 24 grams of protein and 9 important amino acids that the body cannot produce. Quinoa also contains a large amount of carbohydrates, which can ensure long-term energy supply for high-intensity exercise.
Seed foods. Seed foods such as flaxseeds, sesame seeds, pumpkin seeds, and sunflower seeds are rich in protein and "good fats." Flaxseed is also rich in omega-3 fatty acids, dietary fiber and various antioxidants