How to Build Muscle With Soy Protein

Soy protein, made from soy beans, is the best form of protein for vegetarians who want to build muscle. As well as having high levels of glutamine and arginine, the two most important amino acids for the formation of muscle tissue, soy has other benefits such as being low in fat. The recommended daily allowance of protein for those wanting to build muscle is roughly 1 g per pound of body weight, therefore adjust your protein intake depending on how much you weigh.

Things You'll Need

• Soy protein shakes
• Soy protein supplements

Show More

Instructions

• 1

  Have a soy protein shake with breakfast to start the day. Never skip breakfast as this will make your blood sugar drop, decreasing your energy levels.

• 2

  Eat a tofu-based dish that contains soy protein, or if you're not a vegan, cheese or eggs for lunch. All these are good sources of protein; you should ensure you are getting one whole source of the nutrient with every meal you have. Add vegetables or a salad, yogurt and fruit.

• 3

  Take a soy supplement a couple of hours before you hit the gym. The arginine in soy helps to produce the human growth hormone, which helps you to build muscle.

• 4

  Have a soy protein shake immediately after your workout. This will help your body recover after exercising, and will aid the repair of any tissue damage you might have caused during your workout, particularly if you're lifting weights.

• 5

  Eat pulses such as soy beans, lentils and chickpeas for dinner, along with brown rice and vegetables. Nuts are great for snacking and are also high in protein.