Fitness and related topics such as muscle building have gained enormous popularity in recent years. More and more people go to gyms, exercise regularly and try to change their diets and lifestyles to “healthy”.

Especially when it comes to building muscle properly, there is often a lack of expertise – and above all the time to deal with it. Opinions and approaches on the subject of muscle building often go in different directions. In this blog post, we will describe the plant-based method for building muscle – because almonds are a perfect plant-based protein source and help you build muscle.

Proteins and amino acids are number 1 in muscle building

Amino acids are the building blocks of proteins. They combine to form chains and form many different proteins, which are very important for the body and for building muscle. Amino acids are divided into two groups. The essential amino acids and the non-essential amino acids.

However, one group is by no means more important than the other – essential amino acids are those that cannot be produced by the body itself. And that is the difference between the two groups of amino acids.

There are 9 essential amino acids that your body cannot make itself. These break down as follows:

  • Lysine (Lys)
  • Methionine (Met)
  • Leucine (Leu)
  • Isoleucine (Ile)
  • Tryptophan (Trp)
  • Threonine (Thr)
  • Phenylalanine (Phe)
  • Valine (Val)
  • Histidine (His)

Why proteins and amino acids are important in sport

It is well known that amino acids are very important for the body. But why these little helpers are especially important in sports is often not sufficiently known.

Amino acids ensure that muscle fatigue is delayed during sport. This means you can endure longer and more intense exertion. So the acids kick in during your workout and help you last longer.

Muscle growth means, in a nutshell, that you inflict injuries on your muscle. By healing these small tears and injuries, your muscle grows. Amino acids then also start right there – they put themselves into the wounds and thereby help your muscle to grow.

Almonds as a vegan and plant-based source of protein

Your body needs amino acids and proteins. Many people therefore ask themselves the legitimate question of how best to get amino acids – especially essential amino acids that your body cannot produce itself.

Almonds in particular are one of the frontrunners when it comes to protein and amino acid content. With 21 g (per 100g serving) of protein, almonds can cover almost half of your daily requirement. Hardly any other nuts and seeds reach this value.

The list of essential amino acids is as follows:

Distribution of essential amino acids in almonds

You also cover almost half the daily requirement of essential amino acids.

Almonds contain many important nutrients

Why plant-based proteins are especially good for you

The big argument against a purely plant-based diet is still that many people believe that you can’t cover your protein requirements with it. This is fundamentally wrong! People can indeed get enough protein from a purely plant-based diet – with the right foods it is even very easy.

A purely plant-based diet not only provides you with healthy proteins, but also with other health-promoting ingredients. Plant proteins also generally prevent cardiovascular disease, which is often promoted by eating meat products. Researchers have also found that eating red meat in young adulthood increases the risk of breast cancer in women.

It is important to note, however, that it is the totality of food that is responsible for the fact that plant proteins are healthier than others. Meat products in particular contain a lot of salt and nitrite, which changes health for the worse in the long term.

The biological value for the body is much higher with plant proteins or generally with a plant-based diet. For more and more people, the question of sustainable solutions to the climate crisis is also becoming louder and louder. This is where you can start by giving up meat.

Building muscle with plant-based proteins – is that possible?

The short and simple answer: Yes! Because in terms of value, vegetable proteins do not really differ from other proteins.

Nuts – especially almonds – are often labelled as fattening. But this is also a widespread myth. Almonds are very healthy, provide a lot of protein and even help you lose weight.

Thanks to their high protein and amino acid content, almonds are perfect for building muscle. The nut is particularly suitable for intense phases of exertion – endurance is increased and recovery time is shortened.

Almond butter as an incredible source of protein

Almonds come in many different forms. As a whole nut, roasted or even blanched. With our Verival almond butter, we have tried to pack the best properties of the almond into a delicious cream.

For this we use 100% almonds from Italy. We use no added sugar and it contains only 6% carbohydrates. What’s more, our almond paste is gluten-free and vegan!

With 25% vegetable protein and its richness in calcium, vitamin E and magnesium, our almond butter is truly a vitamin and protein boost.

It’s best used as a topping for porridge or for your breakfast in general. In addition, our almond butter could become your Nutella substitute – because it looks especially good on bread as a snack.

Nüsse und Nussmus
Verival almond butter – not only delicious but also very healthy

How to incorporate almonds into your breakfast

Basically, you don’t have to be a scientist to incorporate plant-based proteins or almonds into your diet. Because healthy and nutritious eating and healthy breakfast is easier to achieve than you might think.

Almonds are perfect as a topping for porridges or in yoghurt. You can add them whole or in pieces. If you really love almonds, you can also just eat them directly. It’s best to eat a handful – but be careful, because 100g of almonds contain about 500 calories.

In baking and cooking, almonds are perfect as toppings or as the main ingredient – delicious almond biscuits, for example.

Especially at breakfast, you should pay attention to a balanced and healthy diet. Almonds help you to get the day off to the right start and to get plenty of protein and amino acids in the morning.


Schreiben bereitet mir große Freude, weshalb ich euch auf diesem Blog mit den verschiedensten Themen rund um Ernährung uns Sport informieren darf. Außerdem interessiere ich mich sehr für Tennis und bin nebenbei auch noch als Musiker und Produzent unterwegs.