Strength training needs a high protein vegan meal after a workout. Different people have different views regarding vegan food, but many dieticians and doctors acknowledge that vegan food is the perfect protein source.
Proteins are nothing but amino acids that enable the proper functioning of our body Protein is present in the muscles and the skin, hair, bone, and every other part of the body. It repairs the tissues during an injury, which is very valuable for athletes who have tough jobs.
Vegan foods have adequate amounts of protein, which can replace meat. Various vegetables have several nutrients like broccoli – it has more protein than steak, vitamin C, and even zinc. Vitamin C and zinc are known to boost immunity. Green veggies like kale and spinach contain high protein per 100g.
Sources: Tofu, tempeh, edamame, and soy milk are all soy products and contain very high protein. Tempeh is a fermented soy product that is extremely nutritious and is known to promote gut health. Soy milk contains iron, vitamin B12, and some other nutrients. Other variants of protein sources include beans, rajma, legumes, pulses, and chickpeas. These are very versatile, and when combined with pasta, rice, or quinoa, they make a very healthy, affordable, and simple meal.
Dr. Joel Kahn said that cooked chickpeas provide 18% of protein, 30% of fiber, 43% of folate, 52% of manganese, and fuel to the intestinal bacteria produce butyrate which is responsible for a healthy gut.
Another variety is food that includes nuts and seeds. They comprise fats and calories; almonds and poppy seeds are a rich source of calcium, while chia seeds are rich in omega-3 fatty acids. Vegan meat is becoming famous day by day among vegans, vegetarians, and meat-eaters too. It is more costly than soy-based proteins, but it is an excellent replacement for meat. Seitan(wheat gluten) is easy to prepare and rich in protein.
Supplements are top-rated nowadays, and dairy-free protein powders are highly available. It effectively recovers from exercise.
Vegan athletes: Many are vegan for health, environment, and animal benefits. Some are even promoting veganism. The Vegan Beast, aka Bodybuilder Abhishek, follows a 100% vegan diet. He is a personal trainer and a dance instructor who helps others gain muscle by eating meat. He has been vegetarian since childhood and has maintained a strict diet throughout his weightlifting career.
It is a wrong belief that athletes need a lot of protein, whereas they need only 1.2-1.8 grams of protein per kg of the body. Other vegan athletes are Serena Williams, Forest Green Rovers, and Molly Cameron.
The concept of vegan protein comes from the 2019 documentary – The Game Changers. In that, some of the athletes said that animal products caused inflammation and slowed them down.
Here are some vegan meals perfect for you:
● Spinach Curry and Rice – This recipe has lentils, coconut rice, and spinach. It has very high protein content, vitamins and minerals.
● Pumpkin Chili – This dish is very creamy and similarly high in protein content. It is a straightforward, affordable, and customizable recipe.
● Tofu Quiche – The Tofu quiche is a ten ingredient recipe. It can be quickly made, high in protein, and gluten-free due to the hash brown crust.
● Couscous Bowl – This bowl is a healthy protein BBQ bowl. It has couscous curry, broccoli, tofu, and BBQ sauce, making it a super protein lunch.
● Frittata – In this vegan dish, the egg is replaced by a chickpea, and a chickpea has more protein than an egg. Replace the egg with chickpea flour, and you can make it in an omelet type.
● Tuscan Soup: It is a very budget-friendly and tasty meal. This is an Italian style soup loaded with veggies and herbs. For a tender mixture, use pressure cooked dry beans.
● Tempeh: It goes very well with steamed rice. This recipe has significantly less sauce in it, mostly of pineapple and ginger and no sugar at all. It is very much high in protein and fiber. The sweet and sour flavor of this dish is too pleasing.
● Dal: Red lentils are very readily available, affordable, and easy to cook. This recipe goes well with on its own, steamed rice, quinoa, and even just veggies.
● Potato Bowl: It takes just five minutes to prepare this. It consists of sweet potatoes, raisin, nut butter, blueberries, and seeds. It is a high source of protein and can be eaten at any time of the day.
● Banana Oatmeal: This dish has a caramelized banana, which makes this sweet, creamy, and easy to eat at any time of the day. It is rich in protein, potassium, vitamin B6 and is gluten-free.
● Cake balls: This cashew flavored cake batter is very flavorful, quick, and nutritious. This is eaten in the form of balls generally, but you may also bake a cake if you want. These are energy balls that have healthy fat in them to keep you full for a longer time.
● Mango pudding: Chia seeds are a full protein package and have a lot of fat in them. Add chia seeds to the mixture of mango pudding and make it a healthy meal.
● Soba noodles: This noodle is a buckwheat delicacy. Add roasted teriyaki mushrooms and broccoli with it.
● Stuffed peppers: This dish mainly focuses on beans, peppers, onion, and herbs, along with quinoa stuffed in bell peppers. The addition of quinoa gives a twist to the southwestern dish. It is a complete balance of carbs and protein.
● Soup: Pea has become popular among vegan and non-vegans due to its amino acid content. It’s lactose-free, gluten-free, and easy to digest. This soup contains creamy asparagus and pea in it. In just thirty minutes, the food can be prepared.
● Smoothie: Fruit smoothie with soy or milk and add Greek yogurt in it.
● Toast: A toast with peanut butter or mashed avocado.
● Tofu-Veggie rice: Stir basmati rice with different veggies and add tofu to it.
● Wrap: Wrap salad in lettuce with hummus or veggies and pair it with a glass of soy milk.
● Oats bowl: Rolled oats with Greek yogurt, berries, chia seeds, and nuts.
● Protein powder mix
● Muesli with coconut yogurt
● Fruit salad
● Salad with cheese or soy cheese
Here are some foods which you can consider –
FOOD AND SUPPLEMENTS FOR HUGE MUSCLE GAINS
