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Raw Food Diet to Build Muscle

By Susan DeCosta ; Updated July 18, 2017

According to Dr. Reed Mangels, Ph.D., R.D., as stated in The Vegetarian Resource Guide "It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate." Strong Lifts.Com suggests that in order to build muscle at least 1 g of protein per pound of body weight should be eaten per day. Therefore, 200 g of protein must be consumed for 200 lbs of body weight each day. To accomplish this, a whole source of raw protein must be eaten with each meal.

Quality of Protein

The quality of the protein on a raw diet has not been damaged by cooking. Cooking denatures protein, rendering it an inferior protein. Protein/amino acids in natural raw foods are higher quality, more usable and less toxic. Nuts, beans and seeds can be eaten raw on the go and they are a great source of protein. There are many adjustments that must be made in order to meet the high protein requirements needed on a muscle building, raw diet quest but it may be well worth it if you are consuming healthier types of foods.


Spinach is a wonderful source of many vitamins and minerals and contains high levels of protein in its dark green leaves. Spinach broccoli, asparagus, kale and collard greens are all fine to choose from when seeking protein to build strong muscles from green vegetables.

Other Sources of Raw Protein

All beans are sources of protein. Soaking them as part of their preparation is permissible on a raw diet. Black beans, garbanzo beans, kidney beans, fava beans and the like can be ground into a paste and mixed with herbs and spices and makes a high protein spread. Legumes such as lentils, peas or peanuts, can be lightly steamed and flavored to eat with a small meal, or as a side dish. Nuts of all types such as walnuts, almonds, pistachio and cashews can be shelled and eaten as is or added to salads. Topping soaked brown rice that is a bit sweetened can be eaten as a breakfast dish. Sunflower seeds, and pumpkin seeds make wonderful high protein snacks. Soy milk and almond milk can be used right out of the container or when blending smoothies. Whole grains such as brown rice, granola, or oats are sources of protein as well as daily needed dietary fiber. Focusing on adding these types of high protein foods at each meal for bigger muscle mass.


The proper amount of water consumption is the most overlooked aspect of muscle mass gain on any diet. You can live without food for a few weeks but the body needs water daily and cannot survive for more that three days without it. The body is about 70 percent water and most of this water is contained in the muscle tissue. If water is not replaced daily, blood clots can form and result in the death of cells. Eventually total body collapse and death will ensue. Healthy muscle tissue needs to remove waste and toxins as it is developing and this cannot be accomplished in a dehydrated state. Approximately 2,500 ml of water is the daily recommendation.

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