Do you know what‘s really making me curious at the moment? Vegan nutrition! I was wondering how you can build muscles & eat only vegan. A big part of our muscles is made out of protein so it is reaaally important for people who work out a lot to eat proteins. And I personally eat a lot of meat: chicken, beef, etc. But there are great vegan alternatives to protein sources like eggs, fish, meat and cow-milk products and as a matter of fact they are full of fibers.
So today, I will show you some of my favorite vegan protein sources :)
PS: More vegetarian and vegan recipes for PAMSTRONG will come in April!! But till then you can swap any of the non-vegetarian or vegan ingredients with one of the substitutes below <3 be creative!!
1. PULSES LIKE BEANS, CHICKPEAS AND LENTILS ...
... have a high protein content and almost no fat! By the way you can make great and delicious pastes for your salad out of pulses like for example Hummus.
2. MEAT-LIKE PROTEIN SOURCES LIKE TEMPEH, TOFU OR SEITAN ...
... are great alternatives to fish and meat. I love tofu. But you wanna know what? Tempeh is amaazing! And don‘t worry if you haven‘t heard of it before :) it is not so well known yet. I have to admit that it doesn‘t look very appetizing haha but it tastes soooo good. Try to sear it with coconut oil and soy sauce (there is a vegan version too). I am sure you will love it :)
3. NUTS AND SEEDS ...
... like for example brazil nuts, walnuts, almonds, pumpkin seeds, pine nuts, sunflower seeds, linseeds, hemp seeds and chia seeds (sorry for the long list haha) contain easily digestible proteins and are full of good fats that can help to lose weight btw. You can also sprinkle them on your muesli or granola - that's at least what I do on a daily basis!
4. GRAINS ..
... like quinoa, buckwheat, amaranth, oats or wild rice are great for every meal :) I love oat porridge with fruits and nuts for breakfast and some of the other grains with vegetables and more proteins for lunch or dinner.
5. VEGETABLES, ESPECIALLY GREEN ONES!
Go Green! You can find almost everything your body needs in vegetables: fibre, proteins, vitamins... Especially green vegetables are extremely healthy. Chlorophyll detoxifies your body, it can prevent diabetes and it helps building muscles! Did you ever try oven-roasted Brussels sprouts? Trust me they taste soooo good!
6. VEGAN PROTEIN SHAKES
For everyone who can‘t do without their protein shake after a workout there a great vegan alternatives! Soy protein for example is a great and very popular substitute for animal protein. It is made out of soybeans and it has got a low fat and carbohydrate content. But there are also substitutes made of peas, rice, lupines and hemp. The last one is gluten free by the way! All in all vegan alternatives are all easily digestible. And the best thing: you can find them in different flavors :)
PAMSTRONG - MY 12 WEEK GYM PROGRAM
Do you have some favourite vegan protein sources? And have you tried being vegan? Let me know in the comments below :) <3