Proteins are extremely important in the formation of muscles in our body. Thanks to them, we manage to preserve muscle mass when we do some physical exercise, as it makes our body stronger and more toned. In addition, this nutrient helps prevent injuries, falls, pain and fractures.
Knowing this, in this article we will list some plant-based foods that can help you increase muscle mass. Keep reading!
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Plant-based proteins
Some people believe that protein can only be obtained through animal foods. However, there are vegetables that provide us with high quality proteins, in addition to generating other benefits to our body. After all, most contain less fat, more fiber and all the essential amino acids for your diet.
However, if you want to opt for a diet without animal origin, you should consult a nutritionist to avoid a deficit of other nutrients, such as vitamin B12. In addition, some vitamins can only be found in products of animal origin and this can cause problems with anemia or even changes in the nervous system.
plant-based proteins
- spirulina
This is one of the most protein-rich plant foods. It has, every 100 grams, 57 grams of this essential nutrient for the formation of tissues and muscles. So you can add it to your diet by sprinkling it in juices, yogurt or even taking it as a supplement.
- seitan
It is known as a “vegetable meat” and is a food obtained from wheat gluten. It provides a good amount of protein for your diet, making it a good alternative for those who want a plant-based diet. In addition, “seitan” guarantees delicious, versatile and healthy recipes, not restricted to vegetarians.
- nutritional yeast
Nutritional yeast or brewer's yeast is a popular food for those following a vegan diet. It is obtained from the yeast Saccharomyces cerevisiae and stands out for its high biological value protein content. In addition, it is famous for having a taste similar to that of cheese, and because, when you try it, it is difficult to do without.
- Vegetables
Vegetables are great alternatives to include in your diet and increase muscle mass. In addition to containing a high protein value, it also has fibers that help with intestinal transit, and even help eliminate visceral fat. Be it lentils, beans or peas, these are all versatile foods and can be prepared both in hot dishes and in cold salads.