Are You a Vegetarian? Here Are the Products That Will Help You Build Muscles
Mateusz Pawlak
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Diets Premium Expert • 21.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Mateusz Pawlak | min read 4 min | Scientifically reviewed by a clinical dietitian 21.03.2026 |
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Key Takeaways
Have you ever heard the question: "If you don't eat meat, where do you get your protein?" This question is asked to everyone who decides to give up meat.. Most people believe that a vegetarian diet and muscle building are incompatible.. However, in any balanced diet, the intake of protein is the lowest, as protein cannot be stored and used as an energy source.. A varied and well-composed vegetarian diet provides all the necessary amino acids for protein synthesis.. More and more athletes are also choosing a vegetarian diet, which does not prevent them from achieving excellent results.. But what about protein from plant-based products?
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Vegetarianism and Leguminous Plants
Leguminous plants, including soybeans, lentils, chickpeas, beans, peas, and beans, belong to the family of legumes. They are particularly important for nutrition as they provide plant proteins, mineral ingredients, vitamins, and fiber. The seeds of leguminous plants contain more protein than other legumes. However, it is important to note that some legumes may contain isoflavones, which can interact with estrogen receptors. Studies have shown that phytoestrogens can affect fertility and sexual development in rats, but no changes in estrogen and testosterone levels were observed in men who were given isoflavones or soy products. The protein of legumes differs in amino acid content from meat or grain protein, and its nutritional value is limited by insufficient methionine and cysteine content. To avoid bloating after consuming legumes, the seeds should be washed before cooking and soaked for about 12 hours.
Nuts and seeds
Both for individuals who consume only plant-based foods and those who consume animal products, nuts are an important component of the diet, as they are used for the prevention of cardiovascular diseases and dyslipidemia, among other things. They provide a lot of energy, as 100 g of nuts deliver an average of 553 to 718 kcal. They are a rich source of fats, particularly unsaturated fatty acids. The carbohydrate content in nuts is relatively low, but in cashews and pistachios, it amounts to about 30%. It is worth noting that nuts are characterized by a high content of plant-based protein, on average around 20%. The highest protein content is found in almonds, pistachios, and peanuts. However, walnuts and hazelnuts contain relatively less. In combination with buckwheat groats, they provide all amino acids in equal proportion, which enables the complete utilization of amino acids for protein synthesis. Therefore, it is worth considering adding buckwheat groats with almonds and a plant-based drink variant to the diet instead of traditional oatmeal.
Grains and pseudo-grains
Grains and grain-based products are rich in complex carbohydrates, fiber, vitamins, minerals, and plant protein. These products were commonly used in the diet of our ancestors and considered valuable components. Buckwheat and millet are the best sources of protein among grain-based products and can also be present in the diets of people with gluten intolerance or celiac disease. For example, 100 grams of buckwheat provides 12.5 grams of protein, and millet provides 10.5 grams. In comparison, 100 grams of chicken breast provides 16.8 grams of protein, which means that the difference is not as large as one might think.
Seed hemp plants
The term hemp is frequently associated with Indian hemp, which gained fame due to its therapeutic properties. However, it is crucial to recognize that this species also encompasses fiber hemp, commonly referred to as hemp seeds. They are extensively employed in nutrition and constitute a superb source of protein, containing approximately 20-25%. Over 65% of hemp proteins consist of edestins, globular proteins, which can be most effectively absorbed by the human body. Hemp is deemed a superfood due to its nutrient-dense seeds. Apart from proteins, they provide optimal ratios of omega-3 and omega-6 fatty acids and gamma-linolenic acid (GLA), which possesses anti-inflammatory qualities. Pure hemp protein is also accessible in the market, serving as a beneficial alternative to whey protein supplements.
mgr Mateusz Pawlak
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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