Eating Plants Right

You can build plenty of muscle on plants, but two things shift in your favor with a little planning.

First, quantity. Plant foods often carry less protein per bite and your body absorbs a bit less of it, so vegetarians benefit from aiming at the higher end of the daily range.

Second, variety beats timing. Rotating beans, grains, soy, nuts, and seeds across the day covers every amino acid with zero meal-by-meal math. Soy and quinoa are already complete on their own, making them easy anchors for a plant-based plate.