If you want to build muscle, you need not only to go to the gym, but also to eat right. The right thing is to eat more protein. That is, there is a general rule that vegetarians cannot follow for ideological reasons. Hence the general misconception that if you do not eat animal protein, you will not see relief.
However, Robert Remedios, a trainer who has been practicing vegetarianism for 20 years, proves by his personal example that all this is another myth.
I advise you to familiarize yourself with this list of products to anyone who wants to try to limit their meat diet.
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So, what do muscles need for active growth? Protein! Protein can be not only of animal, but also of vegetable origin. Despite the fact that the protein content in plant foods is lower than in animal foods, vegetable proteins are much easier and faster absorbed by our body.
Quinoa contains the most protein among cereals and is an excellent source of calcium and fiber. She hails from South America and the Maya also called her the golden grain.
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I don't know if it is sold in our stores. But if I find — I will definitely try!
Avocado contains antioxidants and fats that are useful for heart function. The main advantage of this fruit — it contains saturated fats, which help to produce testosterone, which is necessary for muscle growth. There is plenty of protein in it too!
If you are used to standard oatmeal porridge, I recommend trying coarse oats. It will take longer to cook than standard oatmeal porridge, but there is more benefit.
I think in our latitudes it can be found at grandmothers in the market or in health food stores.
Almonds contain a large amount of proteins, minerals, fats and vitamins. If you look at his chemical table, you will never be able to give up this nut again.
Beans contain a large amount of proteins and carbohydrates, as well as calcium, magnesium, iron and zinc.
Since there are different types of beans, everyone has their own favorite. Robert chooses black beans. I also like it more to taste. In addition, it makes a wonderful sweet paste for bans — steamed rice cakes.
Not everyone eats broccoli, but personally I am very sympathetic to this type of cabbage. An excellent source of water, protein (40%) and vitamins! In addition, it goes well in some dishes of Thai and Chinese cuisine.
Coconut milk and coconut water (coconut juice) are two different things. Coconut milk contains more calcium and B vitamins than regular milk. In addition, unlike animal milk, coconut milk is a vegetable product that is obtained by mixing crushed coconut pulp and water.
And if you ever have the opportunity to try coconut water — do not give up this pleasure! It's very healthy and delicious! Especially in a chilled form.
If you've only heard about spinach from Popeye the Sailor, it's time to correct this oversight. Spinach contains proteins, iron, calcium, antioxidants and folic acid. Salads, sandwiches, soups — it was not for nothing that Popeye had such huge muscles ;)
Oriental cuisine is famous for chickpea dishes and they are very tasty! What could be better than a hot tortilla with spicy chickpea paste? Lots of protein, antioxidants and fiber plus a light nutty flavor.
Dark, unpolished rice is much healthier than processed rice, as it contains more fiber.
Not the pasta that is sold in stores, but homemade. Since there are no harmful additives in the homemade — only peanuts, sesame or peanut butter, honey and a little salt. Peanut paste is not just a delicious treat, but also preserves all the useful properties of peanuts. It is nutritious and contains a lot of fiber and protein.
Walnut kernels contain protein substances, vitamins K and P, amino acids and fatty oil consisting of glycerides of linoleic, oleic, stearic, palmitic and linolenic acids.
Vitamin E, which is a powerful antioxidant and is contained in a fairly large amount in these nuts, helps fight muscle fatigue.Cauliflower contains 30% protein, which is 1.5-2 times more than white cabbage. Vitamins B, A, PP and C, amino acids, iron, phosphorus, magnesium, calcium, potassium and sodium are a real pantry for everyone who does sports.
Lentils contain more protein than meat. I think that says it all. And it also makes excellent soups and spicy pastas!
Any edible. Mushrooms contain a large amount of proteins, carbohydrates and minerals. And they also perfectly replace meat in their taste qualities. Pickled, salted, fried, baked, boiled and even just raw — it's very, very tasty!
The chemical composition of peas is not at all banal. And don't underestimate him for his humble appearance. Peas contain a large amount of proteins, carbohydrates, vitamins of group B. They are excellent in soups and salads. The only thing «but » — people with a sensitive stomach are recommended to consume in very moderate amounts.
The list turned out to be quite impressive and those who decided to try to give up meat can rest easy for their workouts. Well, those who will never give up meat will simply be able to diversify their menu with delicious and healthy plant foods.
