Lose Fat Gain Muscle Vegetarian Diet
Protein is indispensable if you are training hard and want to grow muscle mass. To get enough of it with a vegan diet, you can choose the following plant-based proteins for muscle gain:
1. Spirulina
Spirulina is a blue-green algae and king among proteins. It has a very high protein concentration of 70%. This means it contains more protein than meat and dairy. Spirulina powder can easily be added to a smoothie or dish or you can take supplements daily.
2. Seeds and kernels
Hemp seeds, pumpkin seeds, sesame and chia seeds contain about 20 to 30 grams of protein per 100g. You won't eat a handful of these, of course, but make your own seeds/kernels mix and sprinkle them over a bowl of coconut yoghurt or salad for an extra bite. Or mix them through your smoothie for an extra dose of protein.
3. Peanut butter
It is not only healthy, but also tasty and rich in protein. Peanut butter contains about 25g of protein per 100g. In general, most types of peanut butter are vegan.
4. Nutritional yeast
Not unknown among vegans: nutritional yeast flakes. It looks like dry sawdust, but this form of yeast has a cheese flavour that could be used as a substitute for grated cheese. Sprinkle a tablespoon (10 g) of these flakes on top of your pasta and you will have 5 grams of vegan protein in it.
5. Nuts and peanuts
These vegan proteins are not to be missed. Peanuts contain most proteins at 26 g per 100 g. Almonds, pistachio, and cashew nuts are also good options. Eat them as a snack or add them to a vegetarian curry, for example.
6. Beans and Legumes
Beans and legumes are often mentioned as good substitutes, but be careful which one you choose. Soy beans, kidney beans, split peas, mung beans, lentils and chickpeas are among the winners and are good for 20 to 25 g of protein per 100 g. In addition to protein, beans and legumes also contain a lot of fibre that is effective in reducing visceral fat. Try some homemade bean burgers or eat a bowl of steamed edamame as a snack after your workout.
7. Porridge oats
Oatmeal is a perfect breakfast or post-workout meal to consume protein. It contains about 13 grams of protein per 100 grams and is easy to combine with other vegan proteins. Add soy milk (good for 7 g protein), a spoonful of peanut butter, a handful of nuts and some blueberries and you've created your own protein booster.
8. Tofu and tempeh
These meat substitutes both contain 12g of protein per 100g and are very versatile. For example, you can use them for all kinds of stir-fry dishes, curries and salads, or eat them loosely fried next to a portion of vegetables and rice.
9. Vegetables
Fresh (green) vegetables do not contain as much protein as the options mentioned above, but they should not be missing with your meal. If you are looking for the most protein-rich vegetables, then opt for these:
- Artichokes - 3.3 g protein per 100 g
- Asparagus - 2.2 g protein per 100 g
- Cauliflower - 1.9 g protein per 100 g
10. Vegan protein powder
If you feel you need an extra boost in addition to these plant-based products, try one of the many vegan protein shakes that are available nowadays.
Lose Fat Gain Muscle Vegetarian Diet
Source: https://tanita.eu/blog/10-plant-based-protein-sources-for-muscle-gain/