Best Vegan Proteins for Optimal Muscle Growth

Editor

Proteins are essential macronutrients for daily meals. Along with many other protein benefits, it is a significant nutrient for optimal muscle growth. Proteins comprise muscle’s building blocks, so feeding the body with high-quality proteins maintains muscle mass. But vegan proteins can be challenging. Keep reading to discover the best vegan proteins to meet the daily requirement of 0.8g/kg of body weight.

What are the Best Vegan Proteins to Take?

1. Tofu

It is a plant-based protein made from condensed soy milk. Soy milk is obtained from the main ingredient, soybeans, and is then solidified by Nigari, a natural product produced by seawater evaporation. The end products are tofu blocks with 80% protein, 2% carbohydrate, 4-5% fat, dairy-free, and cholesterol-free.

It stands out as one of the most effective vegan proteins for muscle growth because of its extremely high protein value. This is estimated to be about 17g per 100g of tofu. This complete protein contains all nine essential amino acids, the building blocks of protein that increase muscle bulk significantly.

2. Almonds

Almond seeds are plant-based and good protein sources for vegetarians. It can be consumed in milk form, roasted, soaked overnight, or steam cooked, and it works well with other food sources. They are easy to snack on and absorbable. Almonds contain approximately 21g of protein per 100g serving. Research shows that its high protein value makes it an excellent egg substitute for vegans. Due to the high vitamin E levels, its antioxidant properties help reduce the risk of certain cancers and cardiovascular diseases. In contrast to other vegan foods, almonds contain the greatest amount of calcium, and this helps with stronger bones and teeth.
Other protein-rich nuts include cashew nuts, peanuts, and walnuts.

3. Quinoa
Quinoa is one of the few plant-based foods that provides nine essential amino acids. Essential amino acids can only be supplied from food and not produced by the body. These seeds are found in different colors with an estimated value of 4g of protein per 100g serving of quinoa.

Quinoa offers many health benefits:

1. It is gluten-free and so can be consumed by individuals who cannot digest gluten

2. It contains an adequate amount of fiber which helps with digestion

3. It has no cholesterol in it, and this reduces the risk of cardiovascular diseases

4. Its antioxidant properties help remove free radicals from the body, reducing the risk of cancer and other cardiovascular diseases.

5. It also contains adequate micronutrients and vitamins needed by the body. Examples include calcium, magnesium, phosphate, and many others.

4. Lentils

Lentils are healthy alternatives to meat, fish, and other animal products. It’s quick and easy to prepare and can be used to prepare different meal varieties like salads, soups, and fillings. It contains approximately 8.8g of protein per 100g serving. Rich in fiber and low in cholesterol, it aids digestion and prevents cardiovascular diseases. It is also filling, and this reduces appetite and weight gain. Lentils have a natural anti-mineral property, making it difficult for nutrients like iron and zinc to be absorbed from the gut. This property can be reduced by soaking and cooking lentils thoroughly. Another way to replace these mineral deficiencies is to take supplements to replace these mineral deficiencies.

5. Oats

Oats contain high-quality protein of about 15%. It is easy to prepare and can be consumed in different ways; smoothies, pancakes, cookies, soaked overnight, or simply eaten as it is. Oats’ high fiber content makes them easily digestible in the gut. This beta-glucan fiber also reduces cholesterol and blood sugar levels. Oats are highly nutritious, with a perfect blend of proteins, carbohydrates, fats, minerals, and vitamins. This is all in the right amount needed by the body. It is also very filling, and this helps with weight loss.

Why Do You Need Protein as a Vegetarian?

Why are proteins essential? Protein is a macronutrient that forms the building blocks of almost every body cell and tissue. They are made up of amino acid chains, which, when digested, help the body grow, repair and function properly. Here are some reasons why proteins should be part of a vegetarian meal plan

1. Builds muscle mass: Proteins are broken down into amino acids and laid down into muscle fibers to increase muscle bulk. After a workout session, microtears and inflammation develop, and the liver releases amino acids that get deposited into the muscle fibers, increasing muscle bulk.

2. Boosts Immunity: Antibodies and cytokines are integral components of the immune system, and they fight infections and foreign bodies. These antibodies are made from amino acids, so eating protein ensures better immunity.

3. Hormones: messenger proteins act as chemical messengers that transmit messages from one cell to another. Stress, for example, increases glucose levels in the skeletal muscles and other cells by releasing cortisol from the adrenal gland. Also, the insulin-like growth factor is an essential hormone needed for growth, making proteins a key factor for growth.

4. Enzymes: Proteins also act as enzymes that accelerate chemical reactions in the body. Digestive enzymes break down food into smaller, easily digestible, and stored compounds.

5. Stronger bones: Structural proteins like keratin, collagen, and elastin are necessary for stronger muscles, bones, and cartilage. This reduces bone fracture risk.

6. Healthy hair, nails, and skin: adequate proteins in the diet promote healthy hair, nails, and skin

What to Pay Attention to When Choosing Vegan Proteins

1. Quality of protein: This measures the number of amino acids consumed. Paying attention to this helps meet the daily protein requirement (0.8g/kg of body weight).

2. Protein calorie ratio: Vegetarian protein sources should contain high protein levels and few calories. It is assumed that vegan proteins contain many calories as well as calories from other sources of food. In that case, it might affect an individual’s general health and well-being.

3. Source: It’s always imperative to ensure protein consumption comes from plant-based products and not animals. The following examples of plant-based proteins are listed above.

4. Digestibility: In addition to choosing the right vegan proteins to consume, the amount finally absorbed by the gut plays a significant role. To get the needed protein, it is better to consume easily digestible proteins.

Conclusion

Most people think most vegetarians lack proteins majorly because getting proteins from plants can be challenging. But this is, in fact, false because vegan food contains healthy, high-quality protein. Having provided the best vegan proteins to look out for, getting the best vegan proteins shouldn’t be a problem anymore!

Editor
Autumn is an Editor @ WholeYum, passionate about holistic health and nutrition.

Advertisement

Latest Articles

How To Prepare For Moving House

How To Prepare For Moving House

Summary of key points When you decide to move house, a lot of people are going to tell you that you’re about to get very stressed indeed. They might even say that moving is ranked as one of the most stressful things anyone can do in their lives. And that’s going to...

How to Upgrade Your Home the Hassle-Free Way

How to Upgrade Your Home the Hassle-Free Way

Summary of key points If you are a homeowner then you're well aware of the fact that you need to make sure that you are doing home upgrades all the time. These upgrades can often feel a bit burdensome if you're not prepared for them but you will need to be.    If you...

Latest Articles

How To Prepare For Moving House

How To Prepare For Moving House

Summary of key points When you decide to move house, a lot of people are going to tell you that you’re about to get very stressed indeed. They might even say that moving is ranked as one of the most stressful things anyone can do in their lives. And that’s going to...

How to Upgrade Your Home the Hassle-Free Way

How to Upgrade Your Home the Hassle-Free Way

Summary of key points If you are a homeowner then you're well aware of the fact that you need to make sure that you are doing home upgrades all the time. These upgrades can often feel a bit burdensome if you're not prepared for them but you will need to be.    If you...

The Role of Exercise in Slowing Down the Aging Process

The Role of Exercise in Slowing Down the Aging Process

Summary of key points The age is defined by the time that a man has lived from birth to death and it is conducted in seconds, minutes, hours, days, weeks, months, and years. Individuals can also be grouped by taking into service of age calculator like a baby in arms,...

How Is the Menstrual Cycle Connected to Pregnancy?

How Is the Menstrual Cycle Connected to Pregnancy?

Summary of key points The menstrual cycle is varied from woman to woman. A period is just a preparation for the ovulation cycle. Women need to understand the nature of ovulation and it is preparing them for pregnancy. After dates, there are 4 distinct stages of...

6 Regular Habits That Could Be Damaging Your Hair

6 Regular Habits That Could Be Damaging Your Hair

Summary of key points Hair, beauty and health often go hand in hand in many ways, making it essential to pay close attention to these areas. Hair maintenance is a multi-faceted journey that goes beyond shampooing and styling, with research revealing that people often...

Monitoring Daily Energy Expenditure and Intake

Monitoring Daily Energy Expenditure and Intake

Summary of key points For living a healthy life it’s crucial to do some exercise daily. Doing some exercise is necessary to stay fit and healthy. The calories you take in a day and the calories you burn regularly impact your weight and body shape. So you must create...

Latest Recipes

Get a free recipe book created by our nutritionists below!