Optimising Muscle Mass with Plant Proteins

Whether you’re an athlete, fitness enthusiast, or simply on a mission to stay strong and healthy, plant proteins can be your secret weapon for muscle growth and repair. With the right approach, plant-based diets can deliver all the protein power your body needs—naturally and effectively.

🧠 The Science Behind It

• Plant-based proteins, when consumed strategically, can support muscle growth alongside resistance training. However, they come with a few important considerations:
• Essential Amino Acids: Most plant proteins don’t contain all nine essential amino acids.
• Digestibility: They’re often slower to digest, which may hinder absorption
• Daily Requirement: Your body doesn’t store protein, so a consistent daily intake is crucial.

The Solution?

To make the most out of plant proteins:

• Combine different sources to create a complete amino acid profile.
• Increase portions if relying solely on whole food sources.
• Or simply add a quality plant-based supplement—convenient and complete!

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🌱 The Best Plant Proteins to Include:

Here are some top-performing plant proteins that provide nourishment while replenishing essential amino acids vital for muscle development:

Chickpeas

A muscle-building legume packed with dietary fibre, folate, and magnesium.

Lentils

Powerhouses of protein, iron, and fibre—great for overall strength and recovery.

Quinoa

A rare complete plant protein, and also a great source of magnesium.

Pea Protein

Easily digestible and rich in BCAAs and iron—ideal for post-workout recovery.

Chia Seeds

Loaded with fibre, omega-3s, antioxidants, and plant protein.

Hemp Seeds

Just 3 tbsp provide 9.5g protein, plus magnesium, iron, potassium, zinc, and vitamin E.

Tempeh

A fermented soy product, rich in probiotics, iron, calcium, vitamin B12—and a complete protein!

Tofu

High in protein and calcium, also contains iron and zinc—great for versatile cooking.

Edamame

A complete protein with iron, calcium, folate, and vitamin K—perfect as a snack or salad topper.

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💡 Did You Know?

While optimising muscle mass is often associated with athletes and gym-goers, it’s just as vital for:

• Older adults
• People recovering from injury
• Anyone managing chronic health conditions

Maintaining muscle supports metabolism, mobility, and overall vitality at any stage of life.

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🎯 How Much Do You Need?

👉 1.6g of protein per kg of body weight per day is the general recommendation for muscle maintenance and growth.

Use the 3 C’s to stay on track:

• Calculate your body’s protein needs
• Combine various plant-based sources + supplements
• Complete your target daily intake consistently

✨ Want a convenient way to hit your protein goals? Try our Good Guru Plant-Based Protein Powders – delicious, digestible, and designed to deliver!

Dr Rubbina Shaikh
Ayurvedic Consultant
Health Expert and Life Style Advisor

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Legal Disclaimer

The information on this page is for educational purposes only and cannot replace the guidance or treatment of your licensed healthcare practitioner. It is not intended to diagnose, cure, treat, or prevent any illness or health condition, nor does it provide medical advice or claim any medicinal benefits. If you have any doubts, concerns, or questions regarding the use of supplements, please consult your healthcare provider. If you are pregnant, breastfeeding, or currently undergoing treatment or taking medication, seek medical advice before starting any supplement.