Adding muscle and size is one tough job. Not only do you need to sweat it out in the gym every day, but your nutrient game must be on-point too. For maximum growth, it is crucial that you provide your body with all the nutrition it needs. This definitely isn’t easy, especially when you’re on a vegan diet – one which excludes all kinds of meat, eggs and dairy.
The number one problem most vegans face is – How do I meet my daily protein intake?
While meat and eggs can be great sources of protein…The good news is: there is no lack of plant-based foods rich in all the proteins, vitamins and minerals that you need for optimal muscle growth.
Read on for a list of plant-based protein rich foods, some with even fewer calories than animal products.
Seiten
25 grams of protein per 100 grams
The richest plant-based protein source in this list, Seiten is made from gluten, and resembles the feel and texture of meat when cooked. It is an excellent source of selenium, a powerful antioxidant, and contains slight quantities of iron, calcium and phosphorus.
Soy Milk
8 grams of protein per 240 ml
Made from grinding soy beans, Soy Milk is a plant-based alternative to cow’s milk, and contains good amounts of Vitamin D, Vitamin B12 and Calcium.
Chickpeas
19 grams of protein per 100 grams
Besides containing a good deal of protein, chickpeas are an excellent source of iron, potassium, phosphorus and manganese. Several studies have also linked them with improved blood sugar levels, decrease in cholesterol and even a reduction in body fat. [1][2][3]
Oats
16.9 grams of protein per 100 grams
Tasty and protein-rich, oats can be used in a variety of dishes ranging from oat meals to chocolate puddings. They’re also a rich source of fiber, zinc, folate and magnesium.
Lentils
9 grams of protein per 100 grams
A low-calorie source of plant-based protein, Lentils also contain fiber and phytonutrients you can’t get from animal-based products. They also help fight diabetes, heart disease and some types of cancer. [4]
As an active vegan athlete, getting all the essential amino acids can prove to be a challenging task. You might want to consider supplementing with vegan-based protein powders. The right supplementation will not only help you meet your protein needs but also keep your muscles hungry for growth.
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