10 Best Muscle-Building Vegetables High in Quality Amino Acids


muscle-building vegetables

Most people think that in order to build muscle, you need meat. But believe it or not, there are a host of muscle-building vegetables that provide the body with some of the highest quality amino acids on the planet!

What are amino acids you ask? They’re the building blocks of protein, and are used to help maintain muscle and bone mass, for keeping the immune system strong and prevent fatigue. In fact, some of the best quality amino acids come from plant-based foods, and it is nearly impossible for someone to not get enough protein on a vegan or raw vegan diet.

There are 20 amino acids that are used to build protein (and another two – carnitine and taurine that are not building blocks of protein). Eating an assortment of plant foods throughout the day will provide you with all of the essential amino acids needed to create a “complete” protein. It is now well known that our livers store essential amino acids at each meal, so making sure you eat a variety of different proteins for each meal isn’t as important as we originally thought.

Not to mention, all plant-based foods are loaded with vitamins, minerals, and crucial phytonutrients needed for overall health and growth. Eating a diet rich in whole plant-based foods will protect your body from the damaging effects of free radicals, and will also help combat inflammation that often arises after a strenuous workout.

So, whether you eat meat or not, feed your body with the right protein, and eat plenty of fruit and vegetables. Your body will thank you (especially your digestive tract) and you’ll feel lighter, happier, and leaner.

Here are 10 of the best muscle-building vegetables, and 5 nuts and seeds that provide you with high-quality plant-based amino acids!

Vegetables: (per cup)

Green Peas – 8g protein
Asparagus – 4.6g protein
Broccoli – 4.6g protein
Spinach – 5.4g protein
Sweet Potato – 3.4g protein
Mushrooms – 3.4g protein
Dark Leafy Greens – 3g protein
Cauliflower – 2.2g protein
Green Beans – 2g protein
Parsley – 2g protein

Nuts and Seeds: (per 1/3 cup)                      

Hemp Seeds – 13.2g protein
Pine Nuts – 11g protein
Pistachios – 8.8g protein
Chia Seeds – 6.6g protein
Pumpkin Seeds – 4g protein

Carly Fraser has her BSc (Hons.) Degree in Neuroscience, and is the owner and founder at Live Love Fruit. She currently lives in Winnipeg, Manitoba, with a determined life mission to help inspire and motivate individuals to critically think about what they put in their bodies and to find balance through nutrition and lifestyle. She has helped hundreds of thousands of individuals to re-connect with their bodies and learn self-love through proper eating habits and natural living. She loves to do yoga, dance, and immerse herself in nature.


  1. Hi,
    I must say that I very like eat vegetables, I eat vegetables every day and in all of the meals. It help my muscle really strong..


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