Many people believe that to build strong muscles, one should eat more meat. In fact, some vegetarian foods are also effective for building muscle. On January 30, the U.S. "Green Planet Network" published an article summarizing 4 vegetarian foods that can enhance muscle, as compiled by an American nutritionist.
Nuts
A wide variety of nuts are rich in protein, which is beneficial for muscle growth. For example, one cup of almonds (about 227 grams) contains 30 grams of protein and 71 grams of "good fats".
Tempeh and Tofu
Both of these vegetarian foods are beneficial for muscle growth and are excellent substitutes for meat. Furthermore, because tempeh is fermented, it is easier to digest and absorb. One cup of tempeh (about 185 grams) contains 30.78 grams of protein.
Quinoa
The United Nations designated 2013 as the "International Year of Quinoa." Quinoa looks very similar to rice, but when cooked, it resembles other grains. One cup of raw quinoa (about 185 grams) contains 24 grams of protein and 9 essential amino acids that the human body cannot produce. Quinoa also contains a large amount of carbohydrates, which can provide a long-lasting energy supply for high-intensity exercise.
Seeds
Seeds such as flaxseeds, sesame seeds, pumpkin seeds, and sunflower seeds are all rich in protein and "good fats." Flaxseeds are also rich in omega-3 fatty acids, dietary fiber, and various antioxidants.