- There are plant-based foods rich in protein and nutrients that help optimize and shorten muscle recovery time.
- Seeds, legumes, and vegetables such as peas and beets, respectively, promote muscle regeneration through their essential nutrients.
- Adding herbs and algae such as spirulina and chlorella can improve overall health and support physical recovery.
Building and regenerating muscles with a plant-based diet is no longer a taboo. The increasing number of athletes and fitness enthusiasts achieving great results in performance and recovery without consuming animal protein proves it. Plant-based proteins effectively stimulate muscle growth and support post-workout recovery. However, muscle recovery depends not only on protein, but also on other key nutrients such as vitamins, minerals, and antioxidants, which help reduce inflammation, support cell regeneration, and improve overall performance. Here are eight plant foods you should no longer go without.
1. Yellow peas
We are usually used to thinking of green peas, but there is also the lesser-known but equally nutritious yellow pea variety. Yellow peas, often used in the form of split peas, are rich in branched-chain amino acids (BCAAs) and glutamine, which are ideal for stimulating muscle growth and accelerating post-workout recovery. This variety is a great nutritional resource, also an excellent choice for post-workout recovery that can be easily incorporated into dishes such as soups, stews, or featured in protein powder mixes.
2. Beets
Beets are rich in nitrates, which, when digested, are converted into nitric oxide. This helps improve blood circulation, increasing your endurance during exercise to enable you to train harder. You can grate fresh beets and add them to salads, or put them in smoothies along with fruit and chocolate protein for example, for an original and healthy taste.
3. Spinach
Spinach is often considered a healthy food, but did you know that it is also a good source of arginine? This amino acid stimulates the production of growth hormone, which in turn speeds up metabolism. Combining spinach with other protein-rich foods helps you get a boost in muscle growth. For example, you can make a dish with cooked grains (such as quinoa or brown rice), legumes (lentils or black beans), and fresh spinach. It is a balanced meal that will provide you with energy and protein to support your workouts. If even Popeye was fond of it, there must be a reason!
4. Chlorella
Chlorella is an algae that stands out for its high content of amino acids, vitamins, and nucleotides, which promote cell regeneration. In addition, it is a complete protein, as it contains all essential amino acids. Purchasable in organic stores, pharmacies, or even online in powder or tablet form, it will help you provide the body with the nutrition it needs to recover quickly and stimulate muscle growth.
5. Spirulina
Like chlorella, spirulina is a blue-green algae that contains essential amino acids, including arginine, and vitamin B6, which is critical for protein metabolism. Spirulina can be an excellent ally to your diet, especially if you follow a high-protein diet. To use it, you can alternate it with chlorella by adding a teaspoon of spirulina powder to yogurt or in your smoothies. It’s an easy way to boost your nutrient intake without complicating your life.
6. Sprouts
Sprouts are a real health booster. Among the best known are soybean sprouts and alphas, which are rich in digestive enzymes that help your body better absorb amino acids from the foods you eat. Many sprouts contain anti-inflammatory substances and antioxidants that help speed muscle recovery. You can add sprouts to your salads or to stuff sandwiches.
7. Aromatic herbs (parsley, chives)
These fresh herbs do more than add flavor, they also benefit your muscles and joints. They contain lysine, an amino acid essential for the growth and repair of connective tissues, including tendons and cartilage. After intense workouts, your muscles and joints need support to recover properly. A sprinkle of parsley or chives on your dishes can make a difference.
8. Oil seeds (chia, flax, sunflower)
Seeds are a great nutritional boost to your diet. Chia seeds are high in omega-3 fatty acids, fiber, and antioxidants, supporting digestion and heart health. Sunflower seeds, rich in vitamin E, protect cells from oxidative stress, while flaxseeds are known for their anti-inflammatory properties and high omega-3 and fiber content.
To maximize their benefits, it’s best to grind or crush the seeds before consuming them. Whole seeds, especially flaxseeds, have a hard outer shell that can prevent proper digestion and nutrient absorption. By grinding them, you unlock their full nutritional potential. Chia seeds, however, can be eaten whole since they naturally expand in liquid, making their nutrients more accessible.
Incorporating these foods into your diet is easier than you think: you can add them to your meals so that you have a complete nutritional intake. Try to include at least one serving a day and alternate them throughout the week for maximum benefit.