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Vegan Protein
Foods - 8 Vegan Protein Sources
Vegan protein can taste good and is usually
cheaper.
Despite
the rumors, you can certainly build muscle if you learn how to eat a vegan bodybuilding diet.
Misconceptions
about vegan food:
·
tastes
bad
·
is
expensive
·
doesn’t
build muscle
·
not protein-rich and doesn’t offer complete proteins
The
thing is, those who are curious about becoming a vegetarian for health reasons are also concerned
about getting complete proteins that are readily available to
meat-eaters.
All
the dietitians I depend on for quality, unbiased information say that plant-based
diets contain such a wide variety of amino acid profiles
that vegans can easily get all of their amino acids.
The
term “complete protein” refers to amino acids, the building blocks of protein.
There are 20 different kinds that can form a protein, and nine that the
body can’t produce on its own.
These
are called essential amino acids—we need to eat them because we can’t make them
ourselves.
In
order to be considered “complete,” a protein must contain all nine of these
essential amino acids in equal amounts.
You
may have heard that vegan bodybuilders need complete proteins in
most of their meals.
As
long as you keep your meals varied with proteins, complete or not, collectively
they will fulfill your amino acid needs.
There are plenty
of ways to meet your protein needs as a vegan bodybuilder.
Vegan Protein
Foods Sources: Foods with Complete Proteins
1. Peanut Butter
Sandwich with Ezekiel Bread
Protein:
23 grams per 2-slice sandwich with 2 tablespoons of peanut butter
Let’s
start this off right, because peanut butter sandwiches simply kick ass. They
also happen to be protein-rich with a sizable amount of essential amino acids
and plenty of healthy fats.
Why
Ezekiel bread?
It
has wheat, barley, beans, lentils, millet, sprouted grains, and spelt. These
combined ingredients contain all the essential amino acids, and they are also
high in fiber and vitamins.
2. Seitan
Protein:
32 grams per 1/2 cup serving
If
you’re not gluten intolerant, this protein source rocks the house.
Seitan is made by mixing gluten (the protein in wheat) with
herbs and spices, hydrating it with water or stock, and simmering it in broth.
But this one’s not complete on its own—it needs to be cooked in a soy
sauce-rich broth to add gluten’s missing amino acid (lysine).
3. Soy
Protein:
30 grams per 1 cup serving (tempeh) – 30 grams per 1 cup serving (natto) – 20
grams per 1 cup serving (firm tofu)
While
beans are normally low in the amino acid methionine, soy is a complete protein
and deserves its time in the spotlight. However, beware of the GMO versions of
this vegan food.
Tempeh
and natto are made by fermenting the beans, but tofu is probably the best known
soy product.
4. Quinoa
Protein:
8 grams per 1 cup serving, cooked
Quinoa looks much like couscous, but is more
nutritious. Full of fiber, iron, magnesium, and manganese, quinoa is a terrific
substitute for rice. It’s easy to cook up ahead of time for meal prep, and is a
staple in my own vegetarian bodybuilding diet.
5. Spirulina (with
grains or nuts)
Protein: 4
grams per 1 tablespoon
Contrary
to popular belief, this member of the algae family is not a complete
protein, since it’s lacking in methionine and cysteine. All
that’s needed to remedy this is to add something with plenty of these amino
acids, such as grains, oats, nuts, or seeds.
6. Hummus (and
pita)
Protein:
8 grams per 2 tablespoons of hummus and 1 whole-wheat pita
The
protein in wheat is pretty similar to that of rice, being only deficient in
lysine. But the chickpeas in hummus have plenty, as well as a fairly similar
amino acid profile to most legumes.
7. Chia
Protein:
4 grams per 2 tablespoon serving
Chia
seeds are the highest plant source of omega-3 fatty acids, and they contain
more fiber than flax seeds or nuts. Chia is also a powerhouse of iron, calcium,
zinc, and antioxidants, but the best thing about these little seeds is that
they form a goopy gel when combined with milk or water.
8. Hempseed
Protein:
10 grams per 2 tablespoon serving
This
has significant amounts of all nine essential amino acids, as well as plenty of
magnesium, zinc, iron, and calcium. They’re also a rare vegan source of
omega-3s.
Vegan Protein
Foods - 5 Vegetarian Foods for High-Protein
A common challenge
for vegetarian bodybuilders is getting enough protein in their
diet, but
this doesn’t have to be a huge mountain to climb. Despite what the meat-eating
industry would have us believe, there are many plant-based sources of protein.
Here
is a short and sweet list of five easily accessible protein-rich sources:
1. Tempeh
This
food made from soy is a must-have protein for us vegetarian bodybuilders. One cup has 30 grams of protein.
2. Lentils
We
like to use these in our vegan burger recipes or veggie wraps. One cup gives us
20 grams of protein.
3. Kidney beans
One
of our favorites because they are so versatile and can be used in a variety of
dishes, such as vegan chili or stir-fry. One cup of will give you 15 grams of
protein.
4. Pumpkin Seeds
Because
they have so many health benefits, we like to use these in many of
our recipes. Extremely versatile, they can be used in anything from salads to
cereals. A quarter cup of these seeds provides you with 10 grams of protein.
5. Dried Spirulina
Just
add this to your smoothies, guacamole, or salads for an extra boost in protein.
Two tablespoons of this seaweed will give you 8 grams of protein.
To
get some vegan protein foods ideas, watch this video - WHAT I EAT IN A DAY
BUILDING VEGAN MUSCLE | LEAN GAINS
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3
Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a
plant-based diet is good for athletes and bodybuilders, and I have results to
prove it.”
To
find out more, visit the website at V3 Bodybuilding – Vegan Protein
Foods
