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author: Lori Zikuska | 19.09.2018 at 11:06 | 0 Comments

Plant Power and Vegan Protein Bombs: Vegan foods for increased muscle power

A vegan diet makes you weak and incapable to build muscle? As if! Even without animal products, it is easy to cover your daily requirements for protein on a day-to-day basis and not even athletes have to worry about their muscles.

#1 Types of Plant-Based Proteins: Why vegan protein sources are special

The quality of protein structures is measured by their so-called biological value. The higher the biological value, the more similar is the compositions of amino acids to those in the human body. Of course, this applies especially to animal protein sources because of the humanlike cells. On the other hand, plant-based proteins have other crucial benefits: Albuminous plant foods are easier to digest and contain less fat. Animal protein sources, however, can harm the body with their high levels of cholesterol and unsaturated fatty acids.
By the way: Certain plant-based protein bombs such as soy have almost the same biological value as eggs.

#2 Types of Plant-Based Proteins: Vegan protein bombs in comparison

When it comes to vegan protein, the first thing that most people think of is legumes. The choices are endless, from peas to red, green and yellow lentils, kidney beans and white beans to chickpeas, as well as countless exotic types. The little power bundles have around 15% of protein. The lupine, a long-known legume in Europe that is rising to new fame at the moment, even contains 18g of protein for every 100g of ground flour.
Nuts, kernels and seeds give your body proteins as building elements for muscle structure and other vital bodily functions. Walnuts and hazelnuts for example contain about 15% of protein, while peanuts reach almost double this amount. Other protein bombs are sunflower seeds, chia seeds, and almonds. On top of everything, these foods provide valuable fats, but this is also where you have to be a bit careful: Because of the high fat levels, nuts and seeds can become calorie traps.
Contrary to popular belief, carbs and proteins are not mutually exclusive: Especially whole grain and oats provide plenty of protein. Even more protein is hiding in pseudo-cereals such as amaranth, buckwheat or quinoa – the latter provides 13% of protein.
Aside from that, tofu and fermented soy products like tempeh or seitan – which is made from wheat protein – are undeniably high in protein: These classics of a vegan diet provide up to 75% of protein.



A current trend is hemp protein which is being used in protein bars or shakes. Due to its ideal nutritional value, it provides not only plenty of protein but also valuable vitamins, minerals and trace elements.

#3 Types of Plant-Based Proteins: How to make the best of it for your body

Basically, there is an abundance of vegan foods that provide plenty of protein for your body without any animal contents. There are a few tips, however, that can optimize the protein intake even more. You can, for example, increase the mentioned biological value by cleverly combining various vegan foods. Cereals and grains in whole wheat bread are perfectly complemented by legumes or oil seeds, for example as hummus or nut butter.
You can easily slip an extra portion of protein into your diet: Stir a few tablespoons of watered lupine seeds in soups, or add nuts and seeds as the perfect topping for granola bowls, salads or smoothies.

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