Many fitness friends will think that if you want to increase muscles and get strong muscles, you must eat more meat. In fact, this is not the case. In fact, we are increasing muscles. The process is inseparable from some vegetarian foods, which play an important role in our muscle-building process. Generally speaking, as long as they are natural ingredients, they are the best. Some vegetarian foods also have muscle-building properties.
Let’s get to know them together 5 excellent ones Vegan muscle-building foods
1. Nuts: A wide variety of nuts are rich in protein and are beneficial to muscle growth. For example, 1 cup of almonds (approximately 227 grams) contains 30 grams of protein and 71 grams of "good fats."
2. Beans: The high fiber content of beans can increase satiety, and they are rich in protein and very complex carbohydrates, which can be converted into energy very slowly! This vegetarian diet is good for muscle growth and is an excellent substitute for meat.
3. Quinoa: The United Nations designated 2013 as the "Year of Quinoa". Quinoa looks like rice, but when cooked it resembles other grains. 1 cup of raw quinoa (approximately 185 grams) contains 24 grams of protein and 9 important amino acids that the body cannot produce. Quinoa also contains a large amount of carbohydrates, which can ensure long-term energy supply for high-intensity exercise.
4. Seed foods: Seed foods such as flax seeds, sesame seeds, pumpkin seeds and sunflower seeds are rich in protein and "good fats". Flaxseed is also rich in omega-3 fatty acids, dietary fiber and various antioxidants.
5. Broccoli: The nutrients in broccoli are not only high in content, but also very comprehensive, mainly including protein, carbohydrates, fats, minerals, vitamin C and carotene. According to analysis, every 100 grams of fresh broccoli bulbs contains 3.5-4.5 grams of protein, which is 3 times that of cauliflower and 4 times that of tomatoes. In addition, the mineral content of broccoli is more comprehensive than other vegetables, and it is rich in calcium, phosphorus, iron, potassium, zinc, manganese, etc.
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