How vegetarians gain muscle in the previous post was shared! Among them, the source of protein is extremely important. Vegetarians don't eat complete protein by eating meat, as meat eaters do. So, how do vegetarians consume protein to gain muscle and lose fat?
<h1 class="pgc-h-arrow-right" data-track="3" > vegetarian athletes can get stronger (there are many success stories!). ）</h1>
Vegetarians have more difficulty getting protein than others, and vegans can't even eat milk and eggs. So does this mean that vegetarian gymnologists can't build muscle and become stronger?
In fact, many studies have shown that vegetarians can also gain muscle. There are also many well-known bodybuilders around the world who are vegetarians, such as:
Arnold Schwarzenegger (7 times Mr. Olympia)
Zack Belknap (WNBF Pro)
Karl Bruder (2016 WABBA Champion)
Torre Washington (IFBB pro)
Greg Moormann (NGA, ANBF Pro)
As can be seen from these athletes alone, vegetarian diets can also build muscles and shape. And vegetarian food is even better than the average bodybuilder in reducing fat or reducing the effect of chronic diseases.
<h1 class="pgc-h-arrow-right" data-track="14" > things vegetarians need to pay attention to (note 3 points!). ）</h1>
1. Consume a variety of different plant proteins
The human body has 9 kinds of essential amino acids, essential amino acids mean that our human body can not make their own, need to ingest from the outside of the amino acids. And these 9 essential amino acids are very important for bodybuilders, most of the plant protein is incomplete protein, incomplete protein refers to the food contains 9 essential amino acids, 1 or more of the content is too small.
Therefore, vegetarian athletes can not have only one source of plant protein, but should consume a variety of different plant proteins, paired with each other to supplement these 9 essential amino acids.
2. Low digestion efficiency of plant-based proteins
For muscle gain, consume at least 1.6 g/kg of body weight of protein a day. Most plant proteins have a lower digestion efficiency than animal proteins, which means that vegetarian athletes can absorb and use less protein.
Therefore, vegetarians who want to gain muscle should consume more protein to make up for the lack of protein intake caused by the low efficiency of plant protein digestion. Vegetarians are recommended to consume at least 2 grams/kg of protein a day.
3. May be deficient in nutrients needed by the body
For example, calcium, iron and vitamin B12 are mostly ingested in meat, milk and eggs. Vegans are likely to lack these nutrients, so vegetarians recommend eating more beans, soy products (such as tofu, dried tofu), black sesame seeds, seaweed and some dark green vegetables (such as red amaranth, mountain celery, etc.) to supplement the three nutrients.
So what are the high-quality vegetarian protein sources that can be recommended for vegan bodybuilders?
<h1 class="pgc-h-arrow-right" data-track="26" > 10 sources of high-quality vegetarian protein (in no particular order).</h1>
10. Tofu
Tofu is made from soybeans, is a very high-quality plant protein, per 100g of tofu contains 76 calories and 8 grams of protein, the calories are very low, very suitable for exercisers.
Tofu is also a complete protein and contains 9 essential amino acids. In addition, our human body's absorption rate of soy protein is only about 65%, but after soybeans are made into tofu, the protein absorption rate rises to more than 90%.
9. Chickpeas
Chickpeas are a specially shaped, slightly protruding surface, a bit like a chickpea bean, each 100g chickpeas contain 364 calories and up to 19 grams of protein, but also contain 61 grams of carbohydrates, suitable as a high-quality source of protein and carbohydrates.
Chickpeas are rich in plant-based protein, dietary fiber, iron, vitamins B6 and C, which can also provide us with a long-term satiety, and the taste is also very good, which is very suitable for exercisers.
8. Black beans
Black beans are black on the surface and cyan on the inside, containing 273 calories per 100g of black beans and up to 28 grams of protein, suitable as the main source of protein for vegetarian athletes.
Black beans are the most nutritious legumes, so it also has the title of "King of The Bean King". It not only has a very strong antioxidant capacity, the starch content is lower than other legumes, more rich in micronutrients, can reduce cholesterol, delay aging and other functions.
7. Green peas
Green peas are a kind of beans with rounded and bright green skin, each 100g of green peas contain 81 calories and 5g of protein, the fat content is only 0.4g, and the calorie and fat content is very low.
Green peas are rich in plant protein, dietary fiber, vitamins and leucine ,Leucine,) which not only promotes body metabolism, but also promotes muscle growth.
6. Pumpkin seeds
Pumpkin seeds are pumpkin seeds, flattened, ovate in shape, and contain 126 calories and 5 grams of protein per 100 g of pumpkin seeds.
Pumpkin seeds are quite rich in nutrients such as protein, linoleic acid, dietary fiber, zinc, iron, magnesium and minerals, which can not only detoxify and help digestion, but also lower blood sugar and other functions.
5. Chia seeds
Chia seeds are very small, black-brown or white seeds, each 100g of chia seeds contain 486 calories and 17g of protein, suitable for use in fitness meals or water.
Chia seeds are also known as "super seeds" because a small chia seed is very rich in complete protein, dietary fiber, magnesium, calcium and phosphorus, which not only contains 9 essential amino acids that the human body needs, but is also very beneficial to the heart.
4. Danbei
Danbei is a high-protein vegetarian food made from fermented soybeans, which contains 195 calories and up to 20g of protein per 100g of daily shellfish, which is very suitable as the main protein source for vegetarian athletes.
The nutritional value of Danbei is very high, not only contains a high protein content, but also easy to digest, but also rich in calcium and probiotics, is a high-protein food used by many foreign vegetarian exercisers to replace meat.
3. Vegetable milk
Plant milk is derived from plant milk, common plant milk such as beans, pea milk, almond milk, rice milk and oat milk, etc., each 100g of plant milk contains between 30-130 kcal of calories and between 4g - 8g of protein.
Plant milk is a drink used by many vegetarian exercisers as an alternative to milk, which is delicious and nutritionally valuable enough to be no less than animal milk. In addition, plant milk does not contain any lactose, making it ideal for lactose intolerant bodybuilders.
2. Lentils
Lentils are a kind of long flat, green beans, each 100g of lentils contain 116 calories and 9g of protein, fat content is only 0.4g, calories are very low and less fat content, very suitable for exercisers.
Lentils are very rich in plant protein, dietary fiber, calcium, phosphorus, iron and vitamins A, B, etc., which can not only reduce blood sugar, but also improve the hematopoietic function of the human body.
1. Vegan high protein powder
Vegan high-protein powder is a kind of protein powder made of plants, common vegan high-protein powders on the market are pea protein, soy protein and rice protein, each serving of vegan high-protein powder usually contains about 90 calories and about 20g of protein.
For vegetarian gymgoteers, it's very difficult to find a plant-based food that's almost all protein. Some plant foods, although high in protein, also contain very high carbohydrates or fats. The vegan high-protein powder has very low calories, the composition is mainly protein, contains only a very small amount of carbohydrates and fats, and it is also very convenient to drink, which is very suitable for vegetarian athletes.
In addition, vegan high-protein powder does not contain any lactose and is also very suitable for people with lactose intolerance.
<h1 class="pgc-h-arrow-right" data-track="58" > summary</h1>
Overall, vegetarian gymbuilders can also gain muscle mass like non-vegetarians. Although it is more difficult to consume protein than ordinary bodybuilders, this does not mean that vegetarian athletes will never be able to practice strong.
One of the most critical is that the absorption and utilization rate of plant protein is low, so the intake is higher than that of meat protein.
Finally, I hope this article can help you, and I wish you all the best on the way to fitness and reach your goals as soon as possible!