Moringa powder is good for athletes who want to build muscle mass and athletes who work out for a lean body, as it has great nutritional value. Moringa powder is an excellent dietary source of:
- complete vegan protein
- iron
- calcium
- chlorophyll
- vitamin C
- vitamin E
- vitamin K
Moringa powder is rich in protein
Above all, moringa powder is good for muscle growth because it’s 30% protein.[1,2]
Moringa powder is a complete protein
Vegan and vegetarian athletes can benefit the most from taking moringa supplements, as it’s a complete plant-based protein.
Moringa powder supports muscle growth because it contains all essential amino acids. In fact, it contains 19 amino acids.
Furthermore, moringa powder is a great dietary source of the 3 essential amino acids, leucine, isoleucine, and valine, which are called BCAAs. The BCAAs stimulate protein synthesis.
| Essential amino acids | Quantity (%) | Other amino acid | Quantity (%) |
| Tyrosine | 2.65 | Alanine | 3.03 |
| Leucine | 1.96 | Glutamic acid | 2.53 |
| Phenylalanine | 1.64 | Arginine | 1.78 |
| Lysine | 1.64 | Glycine | 1.53 |
| Valine | 1.41 | Aspartic acid | 1.43 |
| Threonine | 1.36 | Proline | 1.2 |
| Isoleucine | 1.18 | Serine | 1.1 |
| Histidine | 0.72 | HO-Proline | 0.09 |
| Tryptophan | 0.49 | Cysteine | 0.01 |
| Methionine | 0.3 |
Moreover, all parts of moringa are high in complete protein. Besides moringa leaves, moringa seeds are also rich in protein. Moringa seed flour is about 19% protein, and it’s easily digested.[3]
Why should we follow a protein-rich diet for a lean body?
Besides muscle gain, protein helps build a lean body because it has the highest thermic effect among macronutrients. About 30% of calories of protein are burned during digestion!
Moreover, protein keeps us full for hours, reducing total energy intake. It prevents cravings for fattening foods.
You can add a tbsp of moringa powder to your favorite post-workout smoothie.
Another vegan source of complete plant-based protein is maca powder.
Vitamin E for muscle growth & weight loss
Furthermore, moringa powder is high in vitamin E. Moringa powder contains 77-155 mg of vitamin E per 100g (1). A tbsp of moringa powder provides up to 72% of the Daily Value.[4]
Vitamin E is a fat-soluble vitamin with powerful antioxidant properties.
We should have normal levels of vitamin E in order to lose weight because vitamin E is important for the metabolic process.
Furthermore, athletes who work out for muscle hypertrophy should get adequate amounts of vitamin E. It helps muscles recover faster. Vitamin E deficiency may impair athletic performance.[5]
Other foods that are good sources of vitamin E are vegetable oils, seeds (e.g. sunflower seeds), and nuts (e.g. almonds, hazelnuts, peanuts). Certain vegetables and fruits, like spinach, broccoli, and kiwi, contain some vitamin E as well.
Calcium in moringa for a lean body
Additionally, moringa powder is pretty rich in calcium. It’s up to 3.65% calcium.[1]
Moringa powder contains about 2,100-2,700 mg of calcium per 100g. A tbsp of moringa powder provides 18% of the DV. It’s the richest plant-based source of calcium.
Calcium is important for weight loss and athletic performance because it’s involved in many physiologic processes, energy metabolism and muscle contraction.[6]
But, calcium deficiency is particularly common among athletes. Exercise may increase calcium loss. Both endurance and high-intensity training can significantly decrease calcium stores.
Vitamin D and vitamin C improve calcium absorption.[7]
Iron is involved in energy metabolism
Furthermore, moringa powder is a good plant-based source of iron. It contains about 49 mg of iron per 100g. A tablespoon of moringa powder can provide about 3.4 mg of iron. That’s 19% of the DV.
Iron is a key component of many enzymes in muscle cells. Moreover, iron is involved in the transportation and metabolism of oxygen for aerobic energy production. This process is key during endurance exercise.
Other plant-based foods rich in iron are fruits (e.g. goji berries), vegetables (e.g. dandelion greens), seeds (e.g. pumpkin seeds), and nuts (e.g. almonds).
Nitrates in foods also supply oxygen to the muscles.
Moringa powder has vitamin C
Moringa is also rich in vitamin C. It has 270-870 mg of vitamin C per 100g. The vitamin C content depends on many parameters, such as the processing method.[8]
Just a tbsp of moringa powder contains up to 60 mg of vitamin C or 67% of the DV.
Athletes and people who dieting for a lean body should get high amounts of vitamin C because vitamin C is involved in the:
- metabolism of protein
- synthesis of collagen. Collagen is the most abundant protein in the human body. It’s essential for muscle structure and healthy joints.
- muscle recovery
Also, vitamin C increases iron and calcium absorption.
It’s so easy to get the recommended daily intake from food. There are many foods high in vitamin C.
Chlorophyll in moringa for a leaner body
In addition, moringa powder is the richest food in chlorophyll. Chlorophyll protects athletes and obese people from low-grade inflammation, increases energy levels, supports weight loss, and helps maintain a lean body.
Moringa helps bodybuilders perform more intense workouts
Moreover, moringa powder possesses anti-inflammatory properties that may aid recovery. Due to its antioxidant actions, it fights exercise-induced oxidative stress.
So, moringa indirectly helps athletes build muscle mass, as it accelerates muscle recovery. So, bodybuilders and other fitness enthusiasts can perform demanding exercise more often.
For instance, moringa powder may protect joints from inflammation, helping athletes lift heavier weights. Joint pain is a common cause of avoiding intense resistance training. This can have detrimental effects on muscle gain long-term, though.
Another key compound that may relieve joint pain is bromelain and it’s found naturally only in pineapple juice!
Additionally, moringa powder, as a key component of post-workout meals, may help balance hormones in the body and keep athletes of bodybuilding energized and focused on their long-term training plan.
Certainly, moringa powder promotes muscle gain only if it’s part of a healthy diet. Following a well-balanced diet is far more important than any “magic” superfood.
What’s the best time to take moringa for muscle gain?
The best time to take moringa for muscle gain can vary based on personal preferences and lifestyle.
However, it’s great for athletes who work out for muscle hypertrophy to take moringa powder in their post-workout meal. It appears to reduce muscle soreness and promote overall recovery.
Another good time of the day to take moringa powder is at breakfast. It can provide a natural energy boost and essential nutrients that may support overall health, including muscle function. Certain nutrients in moringa may help the body fight oxidative stress due to air pollution or sun radiation.
You can take it with meals as well. It enhances the nutritional profile of your diet. Including it with meals ensures that the nutrients are absorbed along with other food components.
Avoid taking it before exercise
Consuming moringa before a workout might cause adverse effects, due to its high fiber content. Moringa leaf powder has 12% of dietary fiber.[9]
Athletes should avoid the consumption of foods rich in fiber a couple of hours before exercise. Fiber takes time to digest. It can significantly affect athletic performance, as athletes may feel bloating, gas, or other stomach discomfort.
How much moringa powder should I take a day?
Moringa is considered a safe dietary supplement. No side effects have been reported. Certainly, you should consult your healthcare provider before taking any dietary supplement.[10]
Most people can consume a teaspoon of moringa powder a day. If you’re an athlete, you could benefit from a higher dose. It’s better to gradually increase the consumed dose, though.
You’ll find a wide variety of moringa supplements (powder or capsule) on iHerb.
Can I depend on moringa powder for muscle hypertrophy?
No. Moringa powder can be a part of a healthy diet and may offer certain benefits, but it should not be solely relied upon for muscle hypertrophy.
Muscle growth primarily relies on a combination of factors, including a well-balanced diet, appropriate calorie intake, regular strength training, and adequate protein consumption from various sources.
Recipe ideas for post-workout snacks
Here are 9 creative ideas to incorporate moringa into post-workout snacks for athletes:
- Moringa Protein Smoothie: Blend moringa powder with protein-rich ingredients like Greek yogurt, banana, and almond milk for a refreshing post-workout smoothie.
- Moringa Energy Bites: Mix moringa powder with rolled oats, nut butter, honey, and a dash of vanilla. Form into bite-sized energy balls for a convenient snack.
- Moringa Avocado Toast: Spread mashed avocado on whole-grain toast and sprinkle moringa powder on top. Add a pinch of salt and pepper for flavor.
- Moringa Protein Pancakes: Incorporate moringa into your pancake batter along with protein powder. Top with fresh berries for added antioxidants.
- Moringa Yogurt Parfait: Layer Greek yogurt with moringa powder, granola, and fresh fruit for a protein-packed parfait. The combination of Greek yogurt and oats has huge benefits for weight loss.
- Moringa Chia Pudding: Combine chia seeds, almond milk, and moringa powder. Let it sit in the fridge until it thickens, then top with berries. Chia seeds enhance muscle growth. Not only are they among the few vegan foods in complete protein, but they’re also particularly rich in omega-3s which play a beneficial role in muscle gain!
- Moringa Hummus Dip: Blend moringa powder into hummus for a green and nutrient-rich dip. Pair with whole-grain crackers or vegetable sticks.
- Moringa Quinoa Salad: Toss cooked quinoa with moringa powder, cherry tomatoes, cucumber, feta cheese, and a drizzle of olive oil for a protein-packed salad.
- Moringa Nut Butter Sandwich: Spread almond or peanut butter on whole-grain bread and sprinkle moringa powder for an energy-boosting post-workout sandwich.
These ideas offer a variety of options to incorporate moringa into post-workout snacks, providing essential nutrients for muscle recovery and overall well-being. Adjust ingredients and portions based on individual preferences and dietary needs.
Are there any interactions between moringa & other supplements?
While moringa is generally considered safe for consumption, there may be some potential interactions and considerations, especially when combined with certain medications.
People who follow hypertension, diabetes, or thyroid medication, or take blood thinners should consult with a healthcare professional or a registered dietitian before adding moringa or any new supplement to your regimen.
Also, if you take iron or antioxidant supplements, you should consult your physician before taking moringa.
Moringa is an excellent source of iron, and combining it with iron supplements may lead to an excess of iron.
Furthermore, an excessive intake of certain antioxidants may have detrimental effects on muscle gain. For instance, the regular intake of high dosages of vitamin C may impair muscle growth!
Healthy athletes who take protein powder are rather unlikely to experience any side effects from moringa supplementation.
How long does it take to see potential benefits for muscle gain?
It’s essential to approach the use of moringa or any supplement with realistic expectations.
While some individuals may notice improvements sooner, others may require more time. Additionally, individual health conditions and goals can influence the timeline for experiencing benefits.
As a general guideline, consistent use over a few weeks to a few months may provide a better understanding of how moringa contributes to overall health and potentially supports muscle gain.