11 Muscle-building Vegan Foods Every Tennis Player Need

Maintaining physical fitness and having a proper diet are deemed necessary for optimal tennis performance. In particular, muscle-building foods, like proteins, are crucial to producing superior performances during sport-specific tasks.

That said, plenty of nutrient-dense vegan foods can aid you in your muscle-building journey. If you’re looking for plant-based options, here are ten vegan foods that can aid you in achieving your desired muscular mass and strength. 

Tofu

Generally considered a vegan meat substitute, raw tofu contains 10 grams of protein, 2 grams of carbohydrates, and 6 grams of fat. It is made from soy milk, so it contains calcium that is great for bone health and muscle function, as well as soy protein—the highest-quality plant protein. 

Peanuts

If you are one of those lucky persons who have a hard time getting calories so you can drive muscle gain, eat peanuts. A 73-gram serving of peanuts comprises 425 calories, 16 grams of carbs, and 17 grams of protein. However, as it contains more than 400 calories, moderation in consumption should be observed.

Even if you are not aiming for extra calories, still, peanuts can provide nutrients that contribute to an overall healthy diet. Like other plant products, it contains a hearty amount of amino acid leucine, employed in protein biosynthesis. 

Almonds

Blanched almonds provide 16 grams of protein for every half a cup, which is about 172 grams per serving. It gives a generous amount of vitamin E, magnesium, and phosphorus. Phosphorus plays a significant role in turning fats and carbohydrates into energy, principally used during exercises or even at rest. 

In addition, they’re great to pair with your meal replacements for any diet.

Beans

Pinot, black, and kidney beans contain about 15 grams of protein for every 172-gram cup of cooked beans. They are common plant-based proteins to add to a lean muscle gain diet. Besides, beans are high in magnesium, iron, phosphorus, fiber, and B vitamins. 

Garbanzo Beans/Chickpeas

Garbanzo beans, also known as chickpeas, are excellent sources of protein and carbohydrates. Even 250 grams of canned chickpeas contain about 12 grams of protein and 50 grams of carbs, not to mention 10 grams of fiber. The protein in these beans encourages a balanced muscle diet, even though considered of a lower quality than those of animal sources. 

Soybeans

Unlike other plant-based proteins, soybeans are a complete protein and are considered one of the high-quality plant proteins. They contain essential amino acids that one’s body cannot produce and need to get from food. Due to their high protein content, these beans can also give completely lean muscles rather than fat muscles. 

A 2:1 ratio of whey to soy protein from soybeans is recommended to be taken twice or three times daily to enhance muscle building. Soy protein is the best alternative to whey protein if you have a dairy intolerance or bodybuilding on a vegan diet.

Edamame

Wondering what this food is? Edamame is a term used to refer to immature soybeans, which are common in some Asian cuisines. A 155-gram cup of frozen edamame can give 8 grams of fiber and 17 grams of protein, aside from being high in manganese and vitamin K. 

What’s more, it also contains a high amount of folate. Folate is one of the B vitamins that help one’s body process amino acids, which are the primary building blocks of proteins. It also plays a fundamental part in gaining optimal muscle and strength.

Buckwheat

Buckwheat is a remarkable seed that can be an alternative to traditional flours. It is well-known for its impressive mineral and vitamin content, including high phosphorus, manganese, magnesium, and B vitamins. All these nutrients help one’s body remain healthy and effectively perform muscle-building activities. 

Cottage Cheese

Cottage cheese is considered one of the muscle-building snacks to its heaty dose of the crucial muscle-building amino acid leucine. However, you need to keep an eye on its total amount of calories. Many kinds of cottage cheese vary depending on their fat content. Creamed cottage cheese is the high-fat version that provides more calories.

Quinoa

You need a healthy carbohydrate source to fuel up and get active while building leaner muscles. Quinoa is one of the safe carbohydrates that you can have. A 185-gram-cup of cooked quinoa has 40 grams of carbs, 5 grams of fiber, 8 grams of protein, and heaty amounts of phosphorus and magnesium (supports nerve and muscle functions). 

Brown Rice

Brown rice has lower protein content (around five grams/195 grams cup) but has a high carbohydrate level. Having enough carbohydrates would allow you a greater stimulus to exercise harder, improving muscle growth. The International Society of Sports Nutrition suggests consuming healthy carbohydrates hours before exercise. 

Final Thoughts

A plant-based diet and being a strong, fit tennis player are mutually inclusive. Gone are the days when a meat-free diet worked only for their training. Nowadays, athletes and sports enthusiasts have more options with their diet, allowing them to explore what’s best with their lifestyle and beliefs.