Foods to help vegetarians build muscle

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

If you want to build muscle, you need to not only go to the gym, but also eat right. Correctly - it is to consume more protein. That is, there is a general rule that vegetarians cannot follow for ideological reasons. Hence the common misconception that if you do not eat animal protein, you will not see a relief.

However, Robert Remedios, a trainer who has been practicing vegetarianism for 20 years, proves by his personal example that all this is just another myth.

I advise you to read this list of foods for anyone who wants to try limiting their meat diet.

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So what do muscles need to grow actively? Protein! Protein can be not only of animal but also of plant origin. Despite the fact that the content of proteins in plant food is lower than in food of animal origin, plant proteins are much easier and faster absorbed by our body.

Quinoa

Quinoa contains the most protein in grains and is an excellent source of calcium and fiber. She comes from South America and the Maya also called her "golden grain".

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I don’t know if it is on sale in our stores. But if I find it, I will definitely try it!

Avocado

Avocados contain antioxidants and fats that are good for your heart. The main plus of this fruit is that it contains saturated fats that help produce testosterone, which is necessary for muscle growth. There is plenty of squirrel in it too!

Coarse oats

If you are used to standard oatmeal, I recommend trying coarse oats. It will take longer to cook than standard oatmeal, but there is more benefit.

I think in our latitudes it can be found at grandmothers in the market or in health food stores.

Almond

Almonds are high in proteins, minerals, fats and vitamins. If you look at his chemical chart, you can never give up this nut again.

Black beans

Beans are high in protein and carbohydrates, as well as calcium, magnesium, iron and zinc.

Since beans come in many different varieties, each has its own favorite. Robert chooses black beans. I also like it more to taste. In addition, it makes a wonderful sweet pasta for bans - steamed rice cakes.

Broccoli

Not everyone eats broccoli, but personally I am very sympathetic to this type of cabbage. An excellent source of water, protein (40%) and vitamins! Plus, it goes well in some Thai and Chinese dishes.

Coconut milk

Coconut milk and coconut water (coconut juice) are two different things. Coconut milk contains more calcium and B vitamins than regular milk. In addition, unlike animal milk, coconut milk is a plant-based product that is obtained by mixing crushed coconut pulp and water.

And if you ever have the opportunity to taste coconut water - do not give up this pleasure! It is very healthy and delicious! Especially chilled.

Spinach

If you've only heard about spinach from Sailor Popeye, it's time to correct this oversight. Spinach contains proteins, iron, calcium, antioxidants and folic acid. Salads, sandwiches, soups - it's not for nothing that Popeye had such huge muscles;)

Chickpeas (lamb peas)

Oriental cuisine is famous for chickpea dishes and they are very tasty! What could be better than a hot tortilla with a spicy chickpea paste? Lots of protein, antioxidants and fiber, plus a light nutty flavor.

Unprocessed rice

Dark, unpolished rice is much healthier than processed rice because it contains more fiber.

Peanut paste

Not the pasta that is sold in stores, but homemade. Since there are no harmful additives in the home - only peanuts, sesame or peanut butter, honey and a little salt. Peanut butter is not just a delicious treat, but also retains all the beneficial properties of peanuts - it is nutritious and contains a lot of fiber and protein.

Walnuts

The kernels of walnuts contain proteins, vitamins K and P, amino acids and a fatty oil consisting of glycerides of linoleic, oleic, stearic, palmitic and linolenic acids.

Vitamin E, which is a powerful antioxidant and is found in fairly high amounts in these nuts, helps fight muscle fatigue.

Cauliflower

Cauliflower contains 30% protein, which is 1.5-2 times more than white cabbage. Vitamins of group B, A, PP and C, amino acids, iron, phosphorus, magnesium, calcium, potassium and sodium are a real pantry for everyone who plays sports.

Lentils

Lentils contain more protein than meat. I think that says it all. It also makes great soups and spicy pastas!

Mushrooms

Any edible. Mushrooms contain a large amount of proteins, carbohydrates and minerals. They also perfectly replace meat in terms of their taste. Pickled, salted, fried, baked, boiled and even just raw - this is very, very tasty!

Peas

The chemical composition of peas is not at all trivial. And don't underestimate him for his humble appearance. Peas contain a large amount of proteins, carbohydrates, B vitamins. It goes well in soups and salads. The only "but" - people with a sensitive stomach are recommended to use it in very moderation.

The list turned out to be quite impressive and those who decided to try to give up meat can be calm about their training. Well, those who will never give up meat will simply be able to diversify their menu with delicious and healthy plant foods.