One thing is perfectly clear when it comes to sculpting your dream physique: our muscles need adequate amounts of protein in order to grow.
Having an effective weightlifting program is only-one half of the equation in growing muscle.
During gym sessions we place stress on our muscles and subject them to situations they are not used to in order for them to adapt and grow.
In lifting weights we cause micro-tears on our muscles. It is in the process of their recovery that they actually grow. This can take place even several days after a workout.
During recovery, it is essential for us to consume adequate amounts of protein to effectively spur muscle growth. Hungry muscles feed on protein to recover, and eventually grow. Needless to say, a workout can be put to waste without proper nutrition to support muscle growth. We are well aware that the usual whole food sources of protein are beef, chicken, lean cuts of pork and fish. Then there are whey protein shakes that are usually derived from cow’s milk.
Given the growing popularity of the veganism—which rejects the consumption of meat, eggs, dairy and other products that utilize animals of animal parts—a segment of gym-goers have shied away from traditional sources of animal-based protein and have opted for plant-based, protein sources to build muscle. Here are some of them:
Soy—This is derived from soybeans—a legume—with soy products coming in various forms such as soymilk, tofu and soy curd, among others. A hundred grams of soybeans will yield 13 grams of protein.
Nuts—These are a perfect protein source, given the high protein concentration of certain nuts. Almonds, for instance, have 22 grams per 100 gram serving, Pistachios have around 21, with cashew, walnuts and hazelnuts having 15 grams of protein for every 100 grams.
Peanut butter—A 100 gram serving of peanut butter contains a hefty 25 grams of protein. Spread on a slice or two of wheat bread (8.8 grams per 100 grams), this makes for a perfect postworkout recovery snack.
Oats—Oatmeal is perhaps the most common form of this whole grain food that is rich in fiber and manganese, among other nutrients. A 100-gram serving of oats contains 17 grams of muscle-building protein. Apart from cooked oatmeal, raw rolled oats can be mixed with fruits, nuts, then soaked in soymilk for a healthy vegan option.
Chia seeds—Of late, Chia seeds have been hailed as a superfood due largely to claims being made about its being loaded with super-nutrients. These claims aside, one thing is for sure about these seeds that come from the desert plant Salvia hispanica—they are a good source of protein (15 grams per 100 grams). Having a mild, nutty flavor, these can be sprinkled on soups, rice, or can be mixed with drinks for a protein-loaded shake.
Whether you plan to go full-on vegan or simply want to cut down on animal protein, these plant-based protein sources are options you may consider for building muscle. Remember, taking 1 gram of protein per pound of bodyweight every day will perfectly complement your daily gym grind.