A great muscle building food for vegans to eat

In addition to regular exercise, intake of animal protein such as meat and eggs is usually the main food for people who want to build muscle. However, what about 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 a variety of muscle building foods for vegans in this article.

The difference is vegan and vegetarian

Before discussing any further, you should first understand what vegan is. Vegan is a healthy lifestyle in which people who live it do not consume food products of animal origin and their derivative products, such as meat, milk, cheese, honey, eggs, and other ingredients with animal ingredients.

The vegan pattern is certainly different from the vegetarian. This is because some people who are vegetarians still consume animal-derived products such as honey or eggs. Meanwhile, vegan people 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 building foods for vegans

Apart from routine physical exercise, another important thing to consider in supporting muscle building is the intake of nutrients as nourishment for muscle cells. Muscle cells need nutrients as energy to carry out their activities.

When you want to build muscle, you will eat more foods that are high in protein. Although the protein that is best digested by the body is protein of animal origin, those of you who adopt a vegan diet need not worry. The reason is, you can still get the same good protein from plant products, really.

Actually it is not only protein that is needed by muscles, carbohydrates and fat are also needed to support muscle building. 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 your calcium from dairy products, you can still get it from peanuts, almonds, and pistachios. Apart from containing calcium, nuts also contain good fats and protein for the body. Because of this content, nuts can be a snack choice for those of you who want to increase your calorie intake.

2. Green vegetables

If you want to build muscle optimally, eating foods high in nutrients is essential. Kale, kale, mustard greens, spinach, broccoli, asparagus, and other green vegetables can help you meet your protein intake. For example, two cups of broccoli contain 5 grams of protein. Although the amount is not large, consuming 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. The reason is, tempeh provides 41 percent of your daily protein needs. In contrast to other protein food sources which are also high in fat, tempeh only contains very little fat.

4. Soybeans

Protein in soybeans is the best type of protein compared to other legumes. The reason is, soybeans are a source of vegetable protein which has a high leucine content. Leucine is an amino acid that is needed in building muscle.

5. Chia seeds

Chia seeds (chia seed) contains protein, good fats, and omega-3. Adding chia seeds to your puddings and smoothies will increase your daily protein intake. One tablespoon of chia seeds contains 60 calories and 3 grams of protein.

6. Wheat bread

Whole-grain bread is also an example of muscle building foods for vegans. This is because the complex carbohydrates in it are a good source of energy and fiber. Enjoy whole wheat bread with peanut butter to add nutrients needed by the body.