can you build muscle without protein
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Can You Build Muscle Without Protein Powder: High-Protein Vegetarian Foods

The world is changing, and with it, people’s perspectives on what and how they eat. Nowadays, everyone is looking for ways to become healthy and fit. One of the crazes is to make muscles and grow their body mass to keep themselves fit. When we talk about fitness and well-being, protein is one of the essential macronutrients that our body needs. If you are trying to grow your muscle mass, you will need to add protein to your daily intake. Our body becomes efficient at building strong muscles when we consume protein. It is also true that protein powder is not the only thing you would need to keep growing muscles. If you look for advice, you will find that many people believe that the more protein you eat, the better muscles you build. 

People often forget that it is important to eat everything in moderation and avoid any nutritional deficiencies to keep the body in good shape. For example, if you are consuming a lot of protein but the total intake of calories is more than what you need, you will not be successful in improving your muscle mass. Saying so does not suppress the importance of protein because it helps the body and the rest of the organs function adequately. When protein molecules enter the body, our body breaks them down into byproducts that it then consumes to create new muscles. If you are curious about proteins and can you build muscle without protein supplements, you must read further. Continue reading to learn about high-protein vegetarian foods.

What is the right quantity of protein to consume daily?

Before you search for the answer to the question can you build muscle without protein powder, you need to understand that consuming a balanced meal is necessary to maintain healthy growth in the body. Eat appropriate protein in your balanced diet to grow your muscles. It will enable you to initiate the process of muscle building at a faster rate. You do not have to eat a ton of protein powder, though. Consider its effect on your body. You need to understand that there is a specific limit to which you have to consume your intake of protein as well as other macronutrients. It all comes down to your goals regarding your body and how you use it throughout the day. 

  • According to experts, you should consume 0.8 g of protein for every kilogram of body weight.
  • People who are over 65 years of age must consume a little bit more protein, which is around 1 g per kg of their weight. As you grow older, your body’s capacity to absorb all the protein you eat becomes smaller. Because of this, people start losing their muscles, and their bones become fragile.
  • Are you someone who enjoys doing workouts and remains active throughout the day? You can include about 1.2–2 g of protein per kg of weight. Even if you are induced into high-intensity endurance, you must not exceed your protein intake. 

However, if you still want to go ahead and eat more than 2 grams of protein every day, it is advisable to connect with a medical professional for guidance. The more protein you take, the more work your kidney has to do. If your kidney is in perfect shape, it is of no concern. But if you have kidney problems, eating a lot of protein might hurt your health in the long run. If you are wondering how can you build muscle without protein supplements, you should know that your body can get all the protein it needs from the food you eat every day. You do not have to worry about looking for other protein sources, like powder and supplements. You will see that, without much effort, you can consume your daily intake.

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High-Protein Vegetarian Foods: How can you build muscle without protein supplements?

If you are still wondering “How can you build muscle without protein supplements”, you will come across plenty of high-fiber vegetarian options for your protein needs. You can get ample amounts of quality protein to improve your overall fitness. Protein is what you need if you want to build an amazing body. But this does not mean that you have to consume all kinds of protein supplements to build muscle.

The food market is packed with high-quality, high-protein foods. For people who do not want to consume meat, seafood, or eggs, go for vegetarian meals. They will supply you with good protein. Vegetarians and vegans may choose from a wide variety of protein-rich options. Muscle growth, fullness, and weight reduction are all aided by protein-rich diets. All of your nutritional needs may be met by eating a well-balanced vegetarian diet. Dietary protein in specific plant meals is much higher than in others. The majority of us are under the impression that protein can only be found in meals derived from animals. In reality, several plant foods are rich in protein. You need to set your preferences when you look for to answer to can you build muscle without protein supplements.

1. Enjoy the goodness of curd

It is the best source of vegetarian protein. Eat homemade curd with your first meal. It will balance the ocean of good bacteria in your gut. You will no longer have to look for other protein sources because these are rich in protein. Consuming probiotics will keep your gut health intact and help you digest food properly. The good bacteria in curd help the body absorb micronutrients, macronutrients, and other minerals.

Enjoy the goodness of curd
Image Credit: Medical News Today

2. Include cottage cheese and soy nuggets in your diet 

These are two good foods that are easy to eat every day. You can have them in the morning or at night, as they are light and fulfilling. If you love bread, you can make a great sandwich by putting cottage cheese in between two pieces of bread. It is not only good for your health but for your palette as well. If some people do not want to consume dairy products, then soy nuggets are the perfect source of protein for them. You can use soy nuggets as a filling. If you are vegan, read further to learn how can you build muscle without protein from milk-based products.

can you build muscle without protein
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3. Consume plenty of nuts and seeds

Make it a point to begin your day by munching a fistful of seeds and nuts. They have proteins and antioxidants. Seeds and nuts have an abundance of micronutrients and minerals that your body needs. All you need to do is have some almonds before breakfast. You can also have walnuts to quench your protein requirements before the meal. These little powerhouses are very impactful. They will keep you satisfied and drive hunger away for quite a long time. 

Consume plenty of nuts and seeds
Image Credit: Livestrong

4. Fulfill amino acid needs with lentils and legumes 

Our body can build muscles if it gets enough amino acids from protein sources. You can get all those amino acids by consuming healthy vegetables and fruits. A vegetarian diet is considered a complete protein diet because it supplies your body with all the amino acid variants that are essential for the growth of muscles. One such complete protein food is legumes and lentils. The question of can you build muscle without protein powder is often misguided. People often believe the myth that powders and supplements are essential for muscle gain. When you consume lentils and legumes along with grains, you will get a boost of lysine, methionine, and cysteine. This is how you can build muscles without taking any kind of supplement.

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can you build muscle without protein
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5. Snack with mushrooms and vegetables 

Mushrooms are the perfect answer to your question “How can you build muscle without protein powder”. Whenever you feel hungry between meals, try to add various mushrooms to your snack recipe. Your palate might need some time to adjust to the strong flavors of mushrooms. You have your taste buds; you can incorporate peanuts and other vegetables into your mushroom-based diet. Make sure that you keep looking for opportunities to add protein to your diet throughout the day. 

mushrooms and vegetables 
Image Credit: VegNews

Can You Build Muscle Without Protein Supplements or protein powder?

Now you all must be aware that to build muscle mass, you must have a specific amount of protein in your daily diet. However, when you look for more answers to the question Can you build muscle without protein powder? you need to understand that additional protein from powder or supplement sources is not mandatory. People include protein powder in their daily intake because it is convenient and easy to consume. You do not have to spend time preparing protein-based dishes. All you have to do is add a cup of protein powder to the milk or water. 

If you are consistent with your daily diet, you can accomplish your protein goals. Proteins derived from natural sources are more impactful and easily broken down in the body to release amino acids than those processed and added in the form of supplements and powder. When you are eating fruits, vegetables, nuts, legumes, etc., you are getting protein with a lot of micro-nutrients, vitamins, and minerals for your body’s growth. Even if you cannot stick to your routine, opt for convenience and consume protein supplements or powder to fulfill your protein needs for muscle growth. You can use protein powders or supplements if you feel tired of doing anything else after a busy day.

Final words

After reading this article, you must have understood how can you build muscle without protein powder or supplements. Though protein is essential for our daily diet, taking it in excess can lead to dangerous outcomes for your body. You must consume protein according to your body weight, not as people suggest in the gym. Looking for protein in vegetarian diets is easy. You must always prioritize consuming high-quality protein instead of a high quantity of protein.

Protein, available in its natural form, has an assortment of vitamins, minerals, and micronutrients. You do not have to look for it in the form of powders and supplements. If you want to gain muscle, you need to eat as much high-quality protein-rich food as possible. However, if you can’t have a proper meal or are too tired to prepare one for yourself, you can easily buy protein powders or supplements from reliable sources. Building muscle without protein powder is not a hard nut to crack. A little investment of time and consistency is required.

Arpita Das Gupta hails from the City of Taj Mahal, Agra; decided to become a full-time writer after quitting her job at a multinational organisation to pursue her dream. For the last six years, she has written on many aspects of modern life. Has a passion for writing about wellness, nutrition, culinary cultures, and everything in between. Also attended Integral University in Lucknow, where she earned a Bachelor of Technology degree in Electronics and Communications. Reading, traveling, trying out new recipes, and spending time with her kid are some of the favorite things to do.