Is it possible to use vegan foods to build muscles? Many athletes recognize that the diet can contribute significantly to training success. They deliberately deal with a healthy lifestyle. Because of the high proportion of complex carbohydrates, proteins, vitamins, and minerals, more and more strength athletes are choosing a plant-based vegan diet.
Whoever wants to build muscles needs to maintain the body with proteins, carbohydrates, and fats. Athletes basically have an increased need for nutrients. In addition to various sports like classical bodybuilding, for example, are characterized by developing maximum physical strength.
Characteristic here is the increased protein requirement. The body needs proteins, among other things, to form muscle tissue and to ensure the desired increase in strength. In addition, also carbohydrates and fats are indispensable for muscle growth
The 10 Best Powerful Vegan Foods To Build Muscle
If you are an Athlete, you can specifically support muscle growth with the following ten foods.
Beans of all kinds can be used in many ways, such. In chili sin carne, in wraps, salads, or as a base for purees.
Whether in the form of tofu, tempeh, plant drinks, or quark: soy is a high-quality and above all versatile source of protein.
3.Lupine beans Lupine products are not as common as soybeans, although they are excellent sources of protein and, unlike some soy products, have no “typical taste” that some people do not like.
Chickpeas have a high proportion of lysine (amino acid) and you can prepare them in many ways, such as salads, wraps, stews, crushed for patties, or pureed for hummus.
Even lenses provide high-quality protein and are z. B. in the form of stews, soups, salads, or patties a real asset to the diet.
6.Quinoa & Millet
Quinoa & Millet is similar to rice, suitable as a base for salads, patties, and bakery products and is also rich in iron and folic acid.
Cereals generally have a good protein content and are sometimes suitable as plant drinks (eg oats, spelled) or as a basis for muesli, cereal, baked goods, and patties. Combined with protein-rich plant drinks, they also increase the biological value.
Broccoli is not only low in calories and a good source of protein, but it also contains lots of vitamins C and K. To minimize the loss of nutrients during cooking, it is good to eat broccoli uncooked.
Rice provides valuable carbohydrates, contains little fat, is easy to digest and you can prepare it in a variety of ways. In addition, rice also contains potassium, which promotes energy storage in the muscles.
10.Nuts, Kernels & Seeds
Cashews, Brazil nuts, peanuts & Co, and Hemp seeds is ideal for the production of plant drinks and vegan “cheese varieties”. Combined with fresh fruits they are an excellent snack.
You need a regularly balanced and protein-rich diet. It allows you to train intensively to set new stimuli for muscle growth. Of crucial importance here are not the proteins themselves, but their building blocks, the amino acids. Some of them are essential and they can not be produced by our body – so we have to get them through the diet.
If you need help with losing weight and keeping on track, the Bright Line Eating program is a great program to support. It is based on cutting-edge psychology and neuroscience. Susan Peirce Thompson, Ph.D. It is focused on establishing healthier eating habits and is also compatible with a vegan diet.