Muscle Building Foods and Diet 2023

Vegan foods high in protein are based off of nutrients deriving from plants, legumes, beans, nuts, and do not contain meats or dairy products. People often assume that only these two types of food contain high amounts of protein, but you can find vegan foods that work just as well while following this lifestyle choice.

Be warned that some vegan diet enthusiasts end up with insufficient consumption of proteins and minerals, thus the reason why you need to understand what plants are rich in this vital nutrient. Protein is the nutrient for life, and is broken down into amino acids during digestion to be used for cellular repair and regrowth.

Vegan Foods High in Protein:

1) Edamame
Edamame contains over 8 grams of protein per half cup serving, and are pretty easy on the taste buds. You can easily prepare them by boiling the pods and sprinkling a little salt on them for flavor. They can easily be consumed as a snack, side dish, or alongside a salad. This tasty treat is perfect for everybody, but even better for those seeking vegan foods high in protein.

2) Green Peas
This well-known side dish is not just for adding into fried rice for looks. Green peas contain almost 8 grams of protein per one cup of serving, and are easy to prepare just like edamame. Peas are a part of the legumes family, which are well known for containing plenty of nutritious protein and fiber to keep your body running smoothly.

3) Quinoa
The ever so popular rice replacement that has become quite popular over the past decade has made it into this list as well. Quinoa contains 8 grams of protein per cup, and contains all 9 of the essential amino acids your body requires. Essential amino acids are the ones that have to be consumed daily since your body is not capable of producing them on their own, non-essential amino acids are the ones your body creates naturally.

4) Tofu
Tofu is created from soybeans and is one of the vegan foods high in protein. You have the choice of choosing between soft and firm tofu, which gives you the ability to create different recipes. In each half cup serving, you consume around 15-20 grams of protein! This is quite high for a vegan based food, and is one of the reasons why even bodybuilders add some tofu to their weekly meal plans.

5) Chia Seeds
Yes, the seeds used for the infamous Chia Pets also pack plenty of protein, and are another one of the healthy foods making their way into becoming quite popular. You often see these seeds soaking in a liquid and forming this gelatinous film around them. You could also easily sprinkle them on top of your salad or fruity desert as well. 2 tablespoons of chia seeds contains almost 5 grams of protein per serving.

6) Chickpeas
Pretty well known for being the ingredient used for creating the delicious Mediterranean dip humus, and are also referred to as garbanzo beans. A half cup serving of this vegan food staple gives your body around grams of protein, and are also rich in fiber and low in calories. You can eat them spread across your salad, as a side dish, or in the form of humus with garlic and herbs.

7) Almonds and Pistachios
Almonds and pistachios are great snacking foods that pack plenty of protein and healthy fats. All nuts contain these great nutrients, but these two seem to have higher protein content. You can easily take them on the go and snack between meals, or use them within your salad. Each ounce of these nuts contains around 5 grams of protein, but be careful since they are a bit higher in the calories than other vegan foods high in protein.

8) Beans
The magical beans are coming true to their tales. Beans contain fiber and high amounts of protein, and are one of the only products actually referred to as being okay to purchase and consume coming from a can. Most canned foods are frowned upon because of preservatives, but you can easily rinse them off and cook them over the stove until well heated. A cup of beans contains around 13 grams of protein.

9) Broccoli
Vegetables are not often referred to as being protein dense, but broccoli is one of the super-foods that go around this theory. Each cup of chopped broccoli contains up to 8 grams of protein or more per serving. You also get plenty of heart healthy fiber and antioxidants as well. Be warned that broccoli does tend to cause bloating and excess gas for lots of people.

10) Sunflower Seeds
This is another member of the seed family that often goes unnoticed as containing a high amount of protein. Each quarter cup of sunflower seeds contains around 7 grams of protein and has healthy fats as well. You can consume these de-shelled and dried with a little seasoning, and also sprinkled on top of a salad.

What Exactly is Bodybuilding Nutrition?

In the simplest of explanations, nutrition is the way you consume nutrients from foods to achieve a specific goal, or can also imply just what foods you eat regularly. Bodybuilding is generally associated with increased muscle hypertrophy that generates higher forms of strength and power.

Considering what these two terms mean, we can determine that bodybuilding nutrition is what we should be consuming on a routine basis to encourage muscular growth and feed our bodies the energy required to promote and maintain the muscle mass.

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