How should vegetarians complete their protein intake

Vegan protein sources: building muscle without animal products

10 foods full of vegetable protein

Bodybuilder Karl Ess, the strongest man in Germany Patrick Baboumian, boxer Mike Tyson, Formula I driver Lewis Hamilton and tennis professional Novak Djokovic show how it is: For one fit, athletic and above all efficient body you need no animal protein. Because they all have one thing in common: They feed themselves vegan - That means, they not only forego meat and fish like vegetarians, but also animal products of all kinds. Like theirs as athletes increased protein requirement cover?! Easy: With these 10 vegan protein sources!

Biological value: is vegetable protein “worse” than animal protein?

One nutritional myth that has engraved itself on many minds to this day is that vegetable proteins are worse for your body and your muscles than animal ones. After all, many bodybuilders eat eggs, shakes made from whey protein or casein protein, low-fat quark, tuna and steak every day to meet their protein needs. This is not necessary at all! It is true that the biological value of animal products tends to be higher is than that of vegetable, but by a skillful Combination of different vegan protein sources you can easily meet your needs and your body all essential amino acids that he needs.
You have to imagine it this way: Food A, say, beans, contains little of the amino acid methionine, so the biological value is limited. Food B, we take corn, but it has a lot of it - if you combine the two now, you can easily increase the biological value.
Another advantage: you usually have clearly fewer calories and almost no fat, but many healthy and filling ones Dietary fiber as well as vitamins, minerals and secondary plant substances - that makesvegan protein sources also interesting for non-vegans.

Also interesting: vegetarian diet and exercise, lactose-free protein and a lack of protein.

1. Vegan source of protein: beans galore

The variety of these legumes is great: beans come in all colors and shapes, from mung beans to kidney beans to green beans or the lesser-known field beans. Depending on the variety, they have 22 g per 100 g a real one high protein content.

Whether in chilli sin carne, salads, wraps, burritos or sweet in brownies - you can use beans use in a variety of ways. In addition to valuable vegetable protein, they provide many complex carbohydrates and essential minerals. Compared to the volume, they contain relatively few calories. Beans are also very good high in fiber and included a lot of iron. In combination with maize, their biological value increases from 51 to 110!

  • 100 g kidney beans have about 105 kcal | E: 9 g | K: 16 g | F: 0.6 g

Even if the Protein content of canned kidney beans is significantly lower than that of the fresh, the percentage of the total number of calories remains roughly the same. So if you don't have the time or feel like cooking for a long time, you can use canned food without a guilty conscience.

You love brownies; But they don't have to be vegan? Then try these protein brownies!

2. Vegan source of protein: the classic tofu

Tofu is the epitome of one vegan source of protein. Tofu is curdled soy milk and supplies alongside 10-20 g protein per 100 g still Iron, vitamin B6, calcium and folic acid. It contains little fat, hardly any carbohydrates and is available in numerous flavors. Tofu tastes great too Salad, legumes and vegetables. However, the health effects of soy products are controversial. The phytoestrogens contained are similar to the human sex hormone estrogen. According to the current state of science moderate soy consumption however unproblematic. Unless you get yourself two fat tofu schnitzel every day, you are in the safe area!

  • 100 g of tofu have approx. 76 kcal | E: 8 g | K: 2 g | F: 5 g

Looking for an alternative to tofu? Here you can read what jackfruit can do as a meat substitute!

3. Vegan source of protein: quinoa and amaranth

Quinoa and amaranth, also known as "Inca rice" and "Inca wheat", are not grains, but plants. They are therefore also called pseudograins.

Amaranth is that with 16 g protein "cereals" richest in protein. Quinoa can do even more:It contains all the essential amino acids making it a complete source of protein - that's for vegan protein sources by no means self-evident. Besides that, both are extremelyrich in calcium, magnesium and iron. Since it is, as I said, "pseudo grain", they contain no gluten. And: They have a low glycemic index, the carbohydrates can be easily processed by the body and the blood sugar level rises slowly. A perfect, healthy source of carbs even for the low carb diet!
Quinoa and amaranth can be enjoyed in many ways. Be it as a side dish, as a salad with vegetables or sweet with fruit. Both are also available in puffed form for your morning muesli.

  • 100 g quinoa have approx. 368 kcal | E: 14 g | K: 64 g | F: 6 g
  • 100 g of amaranth have approx. 402 kcal | E: 16 g | K: 57 g | Q: 9 g

Delicious: Quinoa Crossies.

4. Vegan protein source: build muscle with chickpeas

Chickpeas consist of one fifth of protein. You are rich in digestive fiber and included Minerals like magnesium, zinc and iron as well as some vitamins. At around 6 mg per 100 g, iron is available in relatively large quantities. Chickpeas also score with onelow glycemic index and so bow Cravings in front. Chickpeas have a slightly nutty taste and are used in stews or as a side dish. Also Falafel or hummus can be easily prepared from chickpea pulp. The downside, however, is that it is a Soaking time of approx. 12 hours need. Then let them simmer for 1 to 2 hours on medium heat until they are soft and edible. Alternatively, they are also available in cans.

  • 100 g of chickpeas have approx. 364 kcal | E: 19 g | K: 61 g | F: 6 g

5. Vegan source of protein: low carb food nuts

Nuts are great sources of protein and also offer a high level of protein essential fatty acids.

peanuts From a botanical point of view, they do not belong to the nuts, but to the legumes, have with 26 g protein per 100 g has the highest protein content. Since 100 g but also with 560 kcal a lot high energy content you should only eat them in moderation. Also be careful with salted or roasted nuts as a snack.
If you don’t really like to eat nuts straight, you can also eat them with them Nut butter try - after that you get really addicted!
By the way, my favorite recipes with nuts are vegan protein bars and these delicious energy balls.

  • 100 g peanuts have approx. 567 kcal | E: 26 g | K: 16 g | F: 49 g
  • 100 g almonds have approx. 576 kcal | E: 21 g | K: 22 g | F: 49 g
  • 100 g pistachios have approx. 562 kcal | E: 20 g | K: 28 g | F: 45 g

Incidentally, fats also play a role in the pegan diet. Here you will find everything about the variation of the vegan diet!

6. Vegan source of protein: buckwheat

Buckwheat is also a pseudo-grain and, like amaranth and quinoa, is packed with Proteins, unsaturated fatty acids and minerals such as potassium, iron, calcium and magnesium. Cooked as a side dish, ground in muesli or in ground form as flour - definitely worth a try.

You don't know the stuff and don't know how to use it? Or are you just starting out on one vegan athlete diet moved? Then a fitness cookbook could definitely help you, for example Brendan Brazier - Vegan in top form or Karl Ess - FIT VEGAN.

  • 100 g buckwheat have approx. 343 kcal | E: 13 g | K: 72 g | F: 3 g

7. Vegan source of protein: fitness food broccoli

Broccoli as vegan source of protein?! Absolutely! The vegetable contains only 2.8 g protein per 100 g, but only 34 calories. If you now calculate with 100 calories, it looks quite different - 100 calories from broccoli provide you almost 10 g of protein! That even beats some types of meat.

Next to one high water content put broccoli full of fiber, namely 3 g to 100 g.There are also many vital and health-promoting ingredients. This is particularly important for you as an athlete Beta carotene, which is important for the regulation of cell growth, among other things. Broccoli is also considered to be anti-cancerbecause it is supposed to curb the growth of malignant tumor cells. Broccoli only makes you full for a short time, but it puts a strain on your stomach practically zero fat not and you can quickly go back to training after consumption.

  • 100 g broccoli have approx. 34 kcal | E: 2.8 g | K: 7 g | F: 0.4 g

8. Vegan source of protein: lentils

Like beans, lentils are legumes. They contain a large proportion high quality proteins, carbohydrates and zinc. They can contain up to 20 percent protein. Due to the high proportion of dietary fiber, they stimulate bowel activity. The best known method of preparation is probably the lentil soup, other options are stews, salads or simply as a side dish. Vegans and vegetarians use that little red protein bombs also like vegan Bolognese.

  • 100 g of lentils have approx. 309 kcal | E: 23 g | K: 49.2 g | F: 1.43 g

Also interesting: vegetarian muscle building recipes.

9. Vegan protein source: potatoes for strong gains

The potato consists of only 2% protein, the content of essential amino acids however, it is so perfect that potatoes have a very high proportion of usable protein. Potatoes have quite a high vitamin C Salary and included important fiber. You can also get them cheaply all year round and you can prepare them in what feels like infinite ways.

  • 100 g potatoes have approx. 77 kcal | E: 2 g | K: 17 g | F: 0.1 g

10. Vegan protein source: Build muscle with vegan protein powder

There is also a good selection of dietary supplements for vegans, for example protein powder made from plant-based protein sources. The selection of the most common vegetable sources of protein includes Soy protein, pea protein, hemp protein and rice protein.

These protein powders are not only suitable for vegans, but also for everyone with problems such as blemished skin, stomach pain or digestive problems Whey protein react. The basic varieties like Nature, chocolate and vanilla are available from various manufacturers. I recommend you take a look here, depending on the product you will even find varieties such as strawberry, raspberry, coconut or vanilla matcha.

  • 100 g of hemp protein have approx. 354 kcal | E: 47 g | K: 23 g | Q: 11 g

As you have seen, one must protein-rich diet not based on animal products, the flora also has some protein bombs ready. Especially Legumes are ideal suppliersand should be regularly on the menu of vegans.
But even if you eat animal protein, you should still reach for the plant-based foods - the mixture of both is unbeatable!

Which vegan protein sources end up on your plate?

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