6 Foods That Help Increase Muscle Mass and Support Strength

also replace rice in many meals.

 

## 5. Beans, Lentils, Chickpeas, and Other Legumes

Legumes are among the best plant-based foods for supporting muscle gain.

They provide:

* protein
* complex carbohydrates
* fiber
* iron
* magnesium
* potassium
* folate

Popular choices include:

* lentils
* chickpeas
* black beans
* kidney beans
* white beans
* peas

### Can plant protein build muscle?

Yes.

Muscle can be built with plant-based diets when total protein and calorie intake are sufficient.

 

Different plant proteins contain different proportions of amino acids, which is why eating a varied diet is useful.

For example, legumes can be