What Beans Do Bodybuilders Eat? A Comprehensive Nutrition Guide

October 5, 2025 •

4 min read

Beans are an incredibly versatile and affordable source of plant-based protein, with many varieties offering around 15 grams per cooked cup, making them a staple for bodybuilders and athletes alike. Understanding what beans do bodybuilders eat and why they are so beneficial is key for maximizing training and recovery.

Quick Summary

Many bodybuilders incorporate legumes like soybeans, black beans, and chickpeas into their diet for muscle growth and recovery. These beans provide protein, complex carbohydrates for sustained energy, fiber for satiety, and essential micronutrients. Proper preparation and pairing with grains can optimize their nutritional value.

Key Points

Soybeans are a complete protein source: Unlike many plant proteins, soybeans (including edamame, tofu, and tempeh) contain all nine essential amino acids required for muscle synthesis.
Beans provide sustained energy: The complex carbohydrates found in beans are digested slowly, supplying the steady fuel needed for intense and prolonged workouts.
High fiber promotes fullness: The high fiber content in most beans increases satiety, which can help control appetite and manage caloric intake, especially during a cutting phase.
Beans offer crucial micronutrients: Varieties like kidney beans and white beans provide important minerals such as iron, magnesium, and folate, which support muscle function and oxygen transport.
Proper preparation is key: For safety and better digestion, always properly soak and cook dried beans. Canned beans should be rinsed to reduce excess sodium.
Complement incomplete proteins: Pair beans with grains like brown rice to create a complete protein source, providing all essential amino acids in one meal.

The Nutritional Powerhouse of Beans for Bodybuilders

For decades, beans have been a staple in diets around the world, prized for their affordability, longevity, and versatility. In the world of bodybuilding, where precise macronutrient tracking is critical, beans offer an exceptional combination of high-quality plant-based protein, slow-digesting complex carbohydrates, and essential micronutrients. They serve as a vital fuel source for intense training and muscle repair, especially for those following vegetarian or vegan diets.

Why Beans Are a Bodybuilder's Best Friend

Protein for Muscle Repair: While most beans are incomplete proteins on their own (lacking one or more essential amino acids), they are rich in the building blocks necessary for muscle repair and growth. When paired with grains like brown rice, they form a complete protein, providing all nine essential amino acids needed by the body.
Complex Carbohydrates for Energy: Unlike simple sugars that cause energy spikes and crashes, the complex carbohydrates in beans are digested slowly. This provides a steady, sustained release of energy, crucial for powering through long and demanding workouts.
High in Fiber for Satiety and Gut Health: Beans are packed with fiber, which promotes digestive health and increases satiety, helping bodybuilders feel fuller for longer. This can be particularly beneficial for managing appetite during a cutting phase. The fiber also functions as a prebiotic, feeding beneficial gut bacteria.
Micronutrients for Optimal Function: Beyond macronutrients, beans are a rich source of vitamins and minerals vital for performance. They provide iron for oxygen transport, B vitamins for energy metabolism, and magnesium, phosphorus, and zinc for overall muscle function and bone health.

Top Beans for Building Muscle

Certain types of beans are particularly popular among bodybuilders due to their exceptional nutritional profiles. Here are some of the top choices:

Soybeans (Edamame)

As a complete plant-based protein, soybeans stand out among other legumes. They contain all nine essential amino acids, making them a superb option for muscle synthesis. A half-cup serving of shelled edamame provides a significant amount of protein, along with healthy unsaturated fats, iron, and vitamin K. Tofu and tempeh, both soy-based, are also excellent protein sources for bodybuilders.

Black Beans

Black beans are a favorite for their high protein and fiber content, making them a great addition to post-workout meals. A cup of cooked black beans offers a substantial dose of protein and complex carbohydrates, along with antioxidants that help with muscle recovery. They are commonly used in burritos, salads, and chilis.

Kidney Beans

Named for their shape, kidney beans are calorie-dense, which can be advantageous for bodybuilders in a caloric surplus for muscle growth. They offer a good amount of protein and fiber, and contain compounds that can help moderate blood sugar levels. However, dried kidney beans must be properly soaked and cooked to eliminate a potential toxin.

Chickpeas (Garbanzo Beans)

Chickpeas are another excellent choice, providing a balance of protein and carbohydrates. They are especially well-known as the main ingredient in hummus, but can also be roasted for a crunchy, portable snack or added to curries and salads. Their nutritional profile, including fiber and minerals like folate and magnesium, supports overall health and energy.

How to Incorporate Beans into a Bodybuilding Diet

Adding beans to your diet can be simple and delicious. Here are a few creative ways to integrate them into your meals throughout the day:

Breakfast:

Scrambled Eggs with Beans: Add a quarter-cup of cooked black or pinto beans to your morning eggs for a protein boost.
Protein Pancakes: Mash cooked beans and blend them into your pancake batter for added fiber and protein.
Bean-Filled Breakfast Burritos: Fill a whole-wheat wrap with black beans, eggs, and veggies for a satisfying start to your day.

Lunch & Dinner:

Hearty Salads: Add a scoop of chickpeas or kidney beans to your salad for extra protein, fiber, and texture.
Bean-Based Dips: Make your own hummus with chickpeas or create a black bean dip to enjoy with raw vegetables or whole-grain crackers.
Mash with Potatoes: Mix a can of white beans into your mashed potatoes for a protein and fiber boost.
Soups and Stews: Add beans like kidney beans or lentils to bulk up any soup or stew, making it a complete and satisfying meal.

Snacks:

Roasted Chickpeas: Season and roast canned chickpeas for a crunchy, high-protein snack.
Trail Mix Addition: Add roasted beans to your trail mix for extra fiber, protein, and a satisfying crunch.
Post-Workout Smoothie: Blend a quarter-cup of white or black beans into a smoothie; their mild flavor is easily masked by fruits and protein powder.

Comparison of Popular Bodybuilding Beans

This table provides a quick overview of the nutritional benefits per cooked 1-cup serving for some of the most popular choices among bodybuilders:


Bean	Protein (approx.)	Carbs (approx.)	Fiber (approx.)	Key Micronutrients
Soybeans (Edamame)	18 g	14 g	8 g	Vitamin K, Iron, Folate
Black Beans	15 g	41 g	15 g	B Vitamins, Iron, Magnesium
Kidney Beans	15 g	40 g	13 g	Iron, Folate, Potassium
Chickpeas	15 g	45 g	13 g	Folate, Manganese, Zinc

Conclusion

Beans are a highly valuable and often underrated component of a bodybuilding diet, offering a powerful combination of plant-based protein, energizing complex carbs, and essential micronutrients. By incorporating different varieties like soybeans, black beans, and kidney beans, bodybuilders can effectively support muscle growth, improve recovery, and enhance overall athletic performance. Their versatility and affordability make them an excellent addition to almost any meal plan. Whether you are a plant-based athlete or simply looking to diversify your protein sources, understanding what beans do bodybuilders eat is a smart step towards a more nutritious and effective diet (for more information on building a balanced diet, check out sources like Healthline).

Frequently Asked Questions

Most beans are considered an incomplete protein, meaning they lack one or more essential amino acids. However, this is easily remedied by pairing them with grains, like brown rice, to create a complete protein source within the same meal or day.

Soybeans (edamame) generally have the highest protein content among beans, and unlike most other beans, they are a complete protein. Other excellent high-protein options include black beans, kidney beans, and chickpeas.

Beans aid post-workout recovery by providing protein for muscle repair and complex carbohydrates to replenish glycogen stores. Their antioxidant content also helps reduce exercise-induced oxidative stress.

To minimize digestive discomfort from beans, increase your intake gradually over time. When preparing dried beans, ensure they are thoroughly soaked and cooked. For canned beans, rinse them well before use.

While fresh or dried beans may offer slightly higher nutrient density, canned beans are a convenient and nutritious option. It's recommended to rinse canned beans to reduce their sodium content.

You can add beans to your meals by mixing them into scrambled eggs, soups, and salads. You can also blend them into smoothies, mash them into dips, or roast them for a crunchy snack.

Yes, beans can be a cornerstone of a vegan bodybuilding diet. By eating a variety of beans and pairing them with other plant-based protein sources and grains, you can easily meet your protein requirements for muscle gain.