Contents:
- Medical Video: Full Day Diet Plan For Vegetarians | Muscle Building Diet
- The difference is vegan and vegetarian
- Muscle-forming foods for vegans
- 1. Nuts
- 2. Green vegetables
- 3. Tempe
- 4. Soybeans
- 5. Chia seeds
- 6. Wheat bread
Medical Video: Full Day Diet Plan For Vegetarians | Muscle Building Diet
In addition to regular exercise, the intake of animal protein such as meat and eggs is usually the main food for people who want to shape their muscles. But what about the vegans who also want to build muscle? The problem is, vegans certainly don't eat animal products. Relax, you can still build muscle mass without sacrificing the vegan lifestyle. Find out the various muscle-forming foods for vegans in this article.
The difference is vegan and vegetarian
Before discussing further, you should first understand what vegan is. Vegan is a healthy lifestyle where people who live it do not consume food products derived from animals and their derivative products, such as meat, milk, cheese, honey, eggs, and other ingredients that have animal ingredients.
The vegan pattern is certainly different from vegetarianism. Because, some people who are vegetarians still consume animal derivative products such as honey or eggs. While people who are vegans do not consume anything that smells of animal products. Being a vegan is not only a lifestyle, but it can be a life choice.
Muscle-forming foods for vegans
In addition to routine physical exercise, another important thing to note in supporting muscle formation is the intake of nutrients as food cells in the muscles. Muscle cells need nutrients as energy to carry out their activities.
When you want to build muscle, you will eat more foods that contain high protein. Although the body's best-digestible protein is animal-derived protein, those of you who apply the vegan diet need not worry. Because, you can still get the same protein from plant products, how come.
Actually not only proteins that are needed by muscles, carbohydrates and fats are also needed to support muscle formation. Well, these three macro nutrients are needed by muscles for their growth. Some of the best foods that can help build muscle for vegans include:
1. Nuts
Even if you don't get calcium from dairy products, you can still get it from peanuts, almonds and pistachios. Apart from containing calcium, nuts also contain fat and protein for the body. Because of this content, nuts can be a snack choice for those of you who want to increase calorie intake.
2. Green vegetables
If you want to build muscle optimally, eating high-nutrition foods is important. Water spinach, kale, mustard greens, spinach, broccoli, asparagus, and other green vegetables can help you get enough protein. For example, two cups of broccoli contain 5 grams of protein. Although there are not many, eating vegetables in the morning, afternoon and evening can reach up to 15 grams of protein a day.
3. Tempe
Tempe is a typical Indonesian food that is rich in nutritional content. Because, tempe provides 41 percent of your daily protein needs. Unlike other food sources of protein which also contain high fat, tempeh only contains very little fat.
4. Soybeans
Protein in soybeans is the best type of protein compared to other legumes. Because, soybeans are a source of vegetable protein which has a high leucine content. Leucine is one of the amino acids that are needed in muscle formation.
5. Chia seeds
Chia seeds (chia seed) contains protein, good fat, and omega-3. Adding chia seeds to your pudding and smoothies will increase your daily protein intake. One tablespoon of chia seeds contains 60 calories and 3 grams of protein.
6. Wheat bread
Bread made from wheat is also one example of muscle-forming foods for vegans. Because, complex carbohydrates in it are good sources of energy and fiber. Enjoy whole wheat bread with peanut butter to add the nutrients needed by the body.
