It is commonly stated that gaining muscle mass when following a vegan diet is tough. This is thought to be owing to a lack of protein in this plant-based diet. But nothing could be further from the truth. Muscle gain is not impossible for vegans if they eat a diversified diet and consume enough plant-based proteins.
The good news is that there are lots of plant-based protein sources available, allowing you to eat well without sacrificing your lifestyle. While finding protein sources as a vegan can be difficult, there are plenty of options. Here are the top 5 plant-based protein sources for vegan diet.
Tofu is made of soybeans, water and calcium sulfate, it is a naturally occurring mineral that accounts for calcium in food. This meat alternatives have 12 grams of protein per 100 grams. Further, it is very versatile and can be integrated into just about any recipe.
Spirulina is a blue-green algae and king among protein. Spirulina has a protein content of 60-70 percent, which is more than almost any other meal on the market. It's also a complete protein, meaning it contains all of the essential amino acids for good health. It's a form of kelp, thus it's completely vegan and has a very low fat content. Further, spirulina powder can easily be added to a smoothie or dish or you can take supplements daily.
3. Peanut Butter
It's not only nutritious, but also tasty and high in protein. Per 100g of peanut butter, there are roughly 25g of protein. Most forms of peanut butter are vegan in general.
Hemp seeds, pumpkin seeds, sesame seeds, and chia seeds all have between 20 and 30 grams of protein per 100g. Of course, you won't consume a handful of them, but you can prepare your own seeds m top of a bowl of coconut yoghurt or salad for a little more texture. Alternatively, add them to your smoothie for a boost of protein.
5. Whole Grains
The protein content of brown and wild rice is higher than that of other grains. With 6.5 grams of plant protein per cup, wild rice is also considered a complete protein, including fewer calories and more protein than brown (or other) rice varieties. Brown rice, on the other hand, is higher in B vitamins and contains 4.5 grams of protein per cup. Both contain fiber, antioxidants, manganese, magnesium, and phosphorus, which may help lower blood pressure.