Strength training and getting enough protein - two inseparable parts of the road to a stronger, healthier body. But what if you're vegan?
Is it possible to build muscle without animal products? The answer is a resounding yes! And not only that - a vegan diet can be not only wholesome, but also varied, tasty and full of nutrients that will support your performance and recovery.
In this article, we'll look at the best vegan protein sources, their benefits and specific tips on how to incorporate them into your diet.
Protein is the building block of our bodies. Think of them as the bricks that help rebuild and strengthen muscle fibers after a tough workout.
Without sufficient protein intake, your body would not have the material needed for muscle recovery and growth.
- Muscle fiber repair: after every workout, there are microscopic tears in the muscles that protein helps repair
- Protein is crucial for hypertrophy (muscle growth)
- Recovery: Enough protein ensures faster recovery and reduces the risk of overtraining
For strength training, a protein intake of 1.6-2.2 g per kilogram of body weight is recommended.
For vegans, it is important to ensure a variety of protein sources to ensure a complete amino acid profile.
Legumes are a staple of the vegan diet and a great source of protein.
- Lentils: Contains 18g of protein per 1 cup of cooked lentils. It is also rich in iron and fiber.
Tip: Add lentils to salads, soups or use them as a base for vegan meatballs.
- Chickpeas: Offers 15 g of protein per 1 cup. Great for making hummus or baked as a crunchy snack.
Tip: Try chickpea salad with tahini dressing.
- Beans: Black, red or white beans contain about 15 grams of protein per 1 cup.
Tip: Make vegan chili or bean tacos.
Soy products are one of the best sources of complete protein.
- Tofu: Contains 10 g of protein per 100 g. It is versatile and easily absorbs the flavors of marinades.
Tip: Make a tofu stir-fry with broccoli and sesame seeds.
- Tempeh: Offers 19 g of protein per 100 g. It is easily digestible thanks to fermentation.
Tip: Slice tempeh, marinate in soy sauce and bake.
- Edamame: Green soybeans contain 17 g of protein per 1 cup.
Tip: Serve as a snack with a little salt and lemon juice.
Cereals are a great source of both protein and complex carbohydrates
-Quinoa: Contains 8 g of protein per 1 cup of cooked quinoa. It is also a complete protein
Tip: Use it as a base for salads or as a side dish with vegetable dishes.
-Oats: Offers 6 g of protein per 1 cup of cooked oats
Tip: Prepare oatmeal with almond butter and chia seeds
Nuts and seeds are not only a source of protein, but also healthy fats.
- Chia seeds: contain 5 g of protein per 2 tablespoons.
Tip: Make chia pudding with plant milk and fruit.
- Hemp seeds: Offers 10 g of protein per 3 tablespoons and is a complete protein.
Tip: Sprinkle them on salads or add them to smoothies.
- Almonds: They contain 6 g of protein per 28 g.
Tip: Eat as a snack or make homemade almond butter.
Protein powders are a great supplement for athletes.
- Pea protein: Rich in BCAAs, ideal for recovery.
- Rice protein: Hypoallergenic, suitable for sensitive individuals.
- Protein blends: a combination of pea, rice and hemp protein provides a complete amino acid profile.
Tip: Prepare a protein smoothie with banana, spinach and plant milk.
Some plantsources of protein do not contain all the essential amino acids the body needs.
However, this does not mean that it is difficult to achieve a complete amino acid profile on a plant-based diet.
- The key is a combination of different protein sources throughout the day.
- Different foods contain different amino acids, and when you combine them properly, you can easily ensure that your body gets all the nutrients it needs.
- You don't have to get all your amino acids in one meal - your body can replenish them from different foods eaten throughout the day.
Rice + beans: This combination complements each other to create a complete amino acid profile.
Quinoa + chickpeas: Quinoa is a pseudo-grain that already contains all the essential amino acids, and chickpeas add additional nutrients.
Oatmeal + Hemp Seeds: Provides a balanced source of protein and healthy fats.
These simple combinations show that achieving a complete amino acid profile on a plant-based diet is easy and delicious.
A vegan diet offers a wide variety of quality protein sources that are ideal for strength training. Proper planning and food combinations will ensure sufficient protein as well as a complete amino acid profile.
Try some of the tips above and discover how easy and delicious building muscle on a plant-based diet can be!
Do you have your favourite vegan protein recipes? Share them in the comments and inspire others!
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