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Muscle Building Protein Sources for Vegetarians.
Muscle building is actually a process divided into two levels . First,
you need to exercise to damage muscles in order to stimulate the need
to build them bigger and stronger. And second, you need extra protein
and rest to actually build the new muscles.
Therefore it is most crucial for you to take adequate macros if you’re
willing to get maximum gains from your workout pain.
Research shows that when a large amount of calories comes from
protein, then it minimizes muscle loss during weight loss and drives it
towards fat loss.
Hence, it is highly recommended to eat eggs, fish, chicken, meat to get
your necessary protein supply.
But what if you’re a vegan? Will you get sufficient protein from
veggies? Can you still grow your muscles being a vegetarian?
We’ll find answers to the above questions, but before them let’s answer
one more question.
How much protein is needed to build muscles?
This is the most common question. Before shooting for protein intake
you should know how much protein you actually need for your goals.
Experts say if you are regularly hitting the gym, then you’ll need about
1.5 grams of protein for every kilogram of your body weight in order to
make sure your muscle breakdown doesn’t outrun your muscle protein
synthesis which is primarily required for muscle building.
Endurance athletes should aim for 1.2 – 1.4 grams per kilogram of
One more important thing to consider that animal-based protein-rich
foods like chicken, beef have higher protein quality score than their
plant-based counterparts. Means you’ll absorb less protein per ounce
of the plant-based foods.
Therefore if you’re opting to get enough protein from plants, you need
to eat more in order to compensate their lower digestibility.
How to get Adequate Protein on a Vegan Diet?
Yes, you can get enough protein from plant-based foods for your
muscle building regime.
But unlike meat-lovers, vegetarians have to work hard in the kitchen
to meet their protein requirements. They have to eat a variety of
protein sources, in enough quantity throughout the day. Do this and
you’ll get all the essential amino acids.
Also, some vegetarian meal plan includes eggs and dairy, so it is easy
to get protein-rich foods than going fully vegan. In fact, research
shows that going vegan will help you live longer.
Best Plant-Based Protein-Rich Foods.
Quinoa is basically a seed that can grow into a leafy vegetable if not
harvested. It looks like rice and many cook it like grains. This
superfood is packed with all the 9 essential amino acids that the body
cannot produce on its own and are necessary for bodybuilding.
One cup of cooked quinoa supplies 8 grams of protein – a complete
one at that!
There are so many varieties of nuts available and these all are so
delicious that it is quite impossible not to incorporate them into your
diet. (Unless you are allergic, please skip them in this case). Nuts are
rich in protein and are great to add to salads, dressings, or simply eat
Just one cup of whole almonds provides 30 grams of protein and 71
grams of “good” fat!
3. Tofu and Tempeh.
These two meat-alternatives are a great source of plant-based protein.
Both are highly-versatile and absorb the flavors of sauces, vegetables
or anything cooked with them.
Tempeh is easier to digest because of its fermentation process. One
cup of tempeh gives you 30.78 grams of protein!
Both the foods are great as meat-alternatives.
4. Beans and Legumes.
The mixture of beans and rice make for an awesome complete protein.
Beans and rice also provide you with the necessary carbohydrate fuel