Vegetarian food to build muscle

Not only meat and fish rich in protein, many plant foods contain more protein needed body.

In addition to carbohydrates, proteins are the most important for energy, not only for the normal functioning of the body, but also for the construction and rehabilitation of muscle mass. It is known that there are about 20 different types of proteins or essential acids from which proteins are constructed, and the body needs. But not all proteins are equal, and should not be taken all in equal amounts, because certain types can cause excessive accumulation of weight and health problems. It is well known that meat is a major source of protein, but not the only one. And many other foods that are not of animal origin, and therefore are considered and vegan foods are rich in healthy (“lean”) protein, great for people who want to build muscles.

“United States Department of Agriculture” (USDA) has defined exactly what a word “lean” proteins in meat and the other foods of plant origin. Therefore, foods of plant origin with the “lean” proteins are those that the 28 grams have a maximum two to three grams of fat, and 100 grams have more than 10 grams of fat, of which a maximum of 4.5 grams of saturated fat and less than 95 milligrams of cholesterol. Also, it is necessary to limit the consumption of meat just because they often have more than the recommended amount of fat, and one of the ways just consumption of other types of foods that are also rich in protein necessary.

Foods of plant origin – fruits, vegetables, grains, nuts, and certain plant products can be a great and healthy alternative.

Oats – in half a cup of oats, you will get five grams of protein, and with it many of the necessary vitamins and minerals needed to build muscle and metabolic health. The tooth has a low GI, which is great for the regulation of blood sugar and has less starch than most other grains. Start the day with oatmeal or cereal.

Quinoa – Another grain that has all the essential amino acids, and many B vitamins and iron. It is an excellent source of potassium and phosphorus. Its consumption is recommended in all the main meals, but also between meals.

Chia seeds – rich in omega-3 fatty acids and a full spectrum of protein, iron, potassium, calcium, magnesium and protein. It may be added, for example, oatmeal, homemade cakes, bread, cereal, smoothies.

Green leafy vegetables – lettuce, spinach, broccoli, parsley, celery, cabbage, kale, leeks and so on are rich in “lean” protein, and vitamins, minerals and fiber.

Tofu – This product is similar to soy cheese is rich in proteins, has very little fat and unsaturated ones. Actually saturated haven’t at all. It can be fired and put in salads and save the many different ways.

Lens – One cup of lentils contains eight grams of protein, and also rich in fiber, B-vitamins, magnesium, potassium, iron, phosphorus, zinc. It contains a small, almost insignificant amount of fat.

Peas – This legume is also rich in healthy “lean” protein, and with that in it has a special amino acid called leucine, which are rarely found in plant food stuffs, and are very important for building and maintaining muscle mass. Because of that reason, eating peas is recommended at least once a week.

Almonds – everyone knows that almonds one of the healthiest nuts. They are rich in healthy proteins and magnesium, B vitamins, potassium. About 15 grams of almonds, contains 7 grams of protein, making them an excellent source of amino acids. They are best eaten raw and unprocessed, but not too much of it, because they are highly caloric.

Peanut – 15 grams of peanut takes about 12 grams of protein, then a lot of iron, vitamin B, potassium and magnesium. A good option is the peanut butter, but be careful with the amount you are taking because it contains a fairly large amount of fat. Also, select unsweetened version butter.

The seeds of hemp – Two tablespoons of hemp seeds contain as much as 13 grams of protein, rich in iron, magnesium, chlorophyll, fiber and vitamin E. You can add them to oatmeal and other whole grains, then the cakes, breads, smoothies, salads and the like.