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Food

10 Vegan Sources of Protein for Muscle Building

Sources of Protein for Muscle Building.

A healthy mind resides in the healthy body and it is important to take nutritious food. We have seen diet freaks and also the people who are most concerned about Protein for Muscle Building. There are several myths and facts when we talk about food. The different diet suggests different ingredients. The biggest myth about vegan food is that they cannot help you in building your muscles because they are not rich in protein. This is not really true! Because, when you learn more about health and nutrition, there are many High Protein Vegan Foods. In this context, we have made an effort to present High Protein Foods Vegan. Take a look at list given below and decide yourself, if the Vegan Protein Sources are reliable or not.

1. Nuts:

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Who does not like nuts and dry fruits? These crunchy bites are full of proteins and healthy calories. Undoubtedly, consumption of nuts will help you in building your muscles like a pro. Nuts like cashews and almonds are some of the Best Vegan Protein Sources. These are rich in fiber as well as protein, and they help you in sweating out all the extra calories. If you consume these nuts on daily basis, it will be very easy for you to get well-chiseled body along with the muscles that you dream about. As far as nutritional value is concerned, a cup of almonds provides 30 grams of protein and 71 grams of healthy fat. On the other hand, a once of cashews will enrich your body with 150 calories. A plus point about nuts is you can chew them anytime and anywhere.

2.Quinoa

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Quinoa is one of the High Vegan Protein Foods because it is particularly rich in nutrients which are needed for making muscles in your body. You will be surprised to know that it consists of 9 essential amino acids which cannot be prepared by your body. Not only this, quinoa is rich in complex carbohydrates and constantly pumps energy to your body, even if consumed in small quantities. It is not a complex ingredient. It can be cooked just like you prepare rice, but actually it is seed of a leafy plant. By consuming one cup of freshly cooked quinoa, your body can get 8 grams of protein. Quinoa is particularly good for muscle building because it stimulates the production of growth hormone which helps in gaining muscle mass in appropriate quantities. When you look at the mineral content of this ingredient, you can see that it is rich in iron, calcium, and magnesium which are again essential for your body.

3.Beans and Legume

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These are ultimate Protein Sources for Vegans. There are many ingredients which fall under the category of legumes. It is highly recommendable for everyone who is concerned about muscle building. A cup full of chickpeas contains 40 grams of protein, 121 grams of carbohydrates, and 7.7 grams of fat. You can see the ratio. This will add negligible fat to your muscle and will fuel your body with energy to perform strenuous workouts. The preferred beans are kidney beans, pinto beans, etc. These are not only loaded with protein but also fibers. Apart from providing muscle strength, it improves bowel movement, stimulates response towards insulin, and helps in the absorption of nutrients. It can be consumed in any form as you like.

4.Seeds

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Seeds are another wonderful Sources of Vegan Protein. Any diet for bodybuilder is incomplete without seeds which include chia seeds, flax seeds, sunflower seeds, and sesame seeds. These seeds are rich in protein, fiber, and a small amount of essential fatty acids. Fatty acids are important because they help in recovering from muscle fatigue after a heavy work out session. Because of the oil content in seeds, it may have an odd taste but you can consume in different ways. You can sprinkle some on your salad or a healthy smoothie.

5.Fruits

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It is believed by fitness freaks that fruits are not good enough for their bodybuilding mission because of its fructose content. But nutritionists have suggested that it is the Top Vegan Protein Sources. Fruits like bananas, cantaloupes, and apples are highly recommended for bodybuilders. These fruits have all the nutrients like fibers, carbohydrates, minerals, and vitamins in a balanced amount and help in gaining muscle. You can consume the fruits at any time, be it breakfast, after dinner, or in between two meals.

6.Tofu

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As we all know tofu is obtained from soy milk, which in turn in a legume. This is one of the Best Sources of Vegan Protein after meat. The essential nutrients present in tofu are recommended for bodybuilders’ diet, especially those who are lactose intolerant. Tofu is particularly rich in isoflavones and essential amino acids which are required for stimulation of healthy muscle growth. Tofu is a helpful source of protein because it helps in providing energy after heavy work out and also promotes recovery from sore muscle. It can be consumed in any form and it tastes as good as any other dish.

7.Cottage Cheese from Full Fat Milk

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Milk has always been the Source of Protein for Vegans and so is the case with cottage cheese. It works twice as effectively as tofu or any other vegan food rich in protein. It not only has a rich taste but also provides an adequate amount of energy to your body under any circumstances. The best part of consuming cottage cheese for muscle building is that it slowly enhances the production of amino acid in your body, and this level remains steadily elevated for a longer period of time. It also consists of healthy bacteria which help in better digestion and absorption after digesting. In turn, cottage cheese builds stronger muscle in your body.

8.Fermented Dairy Products

 

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Fermented dairy products include buttermilk, yogurt, and kefir. These are not only rich in protein but also in calcium. It not only helps in improving muscular strength but also adds strength to your bones and improves the digestion system. These food items are highly rich in probiotics and healthy calories. You can consume it after meals or at any time of the day in small quantities.

9.Green Leafy Vegetables

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There is a misconception related to diet that only proteins can help you in building better muscles. This is not at all true. You must have a balanced diet, with of course protein in high quantity along with a good amount of vitamins and minerals. This is because many vitamins and minerals collaborate to stimulate the formation of protein molecules in the body. Hence, vegetables such as spinach, squash, kale, lettuce, beet, and avocado, which are rich in all types of vitamins, can be consumed for bodybuilding purpose. It relieves your muscle from excessive stress and helps them in relaxing after tough work out for the longer period. It also helps in repairing tissues which eventually supports tissue

10.Protein shakes

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Last but not the least, vegans can always depend upon protein shakes for muscle building. It has a balanced amount of carbohydrates, proteins, vitamins, and minerals along with healthy fats. These shakes are accordingly prepared to suit the needs of a body which is building muscles. Make sure you lose enough calories after taking this artificially prepared protein shakes because if not done right, it may make you feel heavy and lethargic all the time. It also helps in preventing muscle breakdowns which usually happen after long work out sessions. You can find Proteins at Medlife Store with Medlife coupons you can save your buck on your first order with Medlife.

Hence, after looking at all these above-mentioned food for the vegan bodybuilder, we can conclude that plenty of things are available in nature. We cannot simply ignore it and blame that meat or nonvegetarian food is the only option. Undoubtedly, meat is rich in protein and helps the best, but these foods are no less effective than them. So do not compromise with your vegetarianism and keep following the diet alongside building strong muscles.