The Best Plant-based Protein Sources for Building Muscle
Hey Angels and Alphas,
Sure, here is the article focusing only on whole protein sources:
When it comes to building muscle, we all know protein is essential.
But if you’re on a plant-based diet, what options do you really have when it comes to complete proteins?
Many people believe that meat and animal products are the only sources of high-quality protein, but there are plenty of plant-based protein sources that are just as effective for building muscle.
In fact, many whole plant-based protein sources offer additional health benefits that animal products do not. Not only that, but by combining different incomplete proteins, you can acquire a complete protein source. One example of this would be mixing beans and rice.
In addition, we’ve included a quick checklist you can use to always come back to and find whole plant-based protein sources for building muscle.
Quinoa: Quinoa is a whole grain that is high in protein, with about 8 grams of protein per cup. It is also high in fiber, iron, and other nutrients that are essential for building muscle. Quinoa can be used in a variety of dishes, such as salads, soups, and casseroles.
Lentils: Lentils are a great source of whole protein, with about 18 grams of protein per cup. They are also high in fiber, iron, and other nutrients that are essential for building muscle. Lentils are versatile and can be used in a variety of dishes, such as soups, stews, and salads.
Chickpeas: Chickpeas are a whole protein source, with about 15 grams of protein per cup. They are also high in fiber, iron, and other nutrients. Chickpeas can be used in a variety of dishes, such as hummus, salads, and stews.
Brown Rice: Brown rice is a whole grain that is high in protein, with about 5 grams of protein per cup. It is also high in fiber, magnesium, and other nutrients that are essential for building muscle. Brown rice can be used as a base for stir-fries, salads, and other dishes.
Oats: Oats are a whole grain that are high in protein, with about 6 grams of protein per cup. They are also high in fiber, iron, and other nutrients. Oats can be used in a variety of dishes, such as oatmeal, smoothies, and baked goods.
Nuts and Seeds: Nuts and seeds are whole protein sources that are high in healthy fats, fiber, and other nutrients. They can be eaten as a snack or used in a variety of dishes, such as salads and stir-fries. Some examples of nuts and seeds that are high in protein include almonds, chia seeds, and pumpkin seeds.
Edamame: Edamame are whole soybeans that are high in protein, with about 17 grams of protein per cup. They are also high in fiber, iron, and other nutrients. Edamame can be used as a snack or added to salads and stir-fries.
Seitan: Seitan is a whole protein source made from wheat gluten, with about 25 grams of protein per 3.5 ounces. It is also low in fat and high in iron. Seitan can be used as a meat substitute in a variety of dishes, such as stir-fries and sandwiches.
Wild Rice: Wild rice is a whole grain that is high in protein, with about 6.5 grams of protein per cup. It is also high in fiber, magnesium, and other nutrients. Wild rice can be used in a variety of dishes, such as salads, soups, and casseroles.
Hemp Seeds: Hemp seeds are a whole protein source that are high in healthy fats, fiber, and other nutrients, with about 10 grams of protein per 3 tablespoons. They can be eaten as a snack or added to smoothies, salads, and baked goods.
It’s important to note that while these whole plant-based protein sources are great for building muscle, they may not contain all the essential amino acids that our bodies need. It’s important to eat a variety of protein sources to ensure that you are getting all the nutrients your body needs for optimal muscle growth and overall health.
Incorporating these whole plant-based protein sources into your diet can help you build muscle while also providing additional health benefits.
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