You are a follower BodyBuilding ? you wish sculpt your body And you wonder if animal protein necessary? Know that to build muscle Completely without animal protein maybe. you all vegetarianAnd vegetarianAnd you need protein progress ? the vegetable proteins existing and equal effective of animal proteins. there overweight Not just for carnivores.
Plant protein to replace animal protein
For the majority of people, vegetarians, or vegans, can’t build muscle as much as omnivores can. This is because they do not contain the proteins found in meat or fish, which would enhance muscle performance. But these beliefs are unfounded and, of course, wrong. Protein intake can come from a source other than animal meat.
You should know that all proteins contain so-called amino acids. These amino acids build muscle mass. The difference between animal and plant proteins is found here. You’ll find more amino acids in animal proteins. Thus, building muscle with plant proteins takes longer, but it is not impossible.
Here is a list of different foods that provide plant protein:
- Oilseeds: (cashew, almond, pistachio, hazelnut, peanut);
- Legumes: red beans. lentil; hummus ; peas;
- dried fruits: dried dates; dried fog;
- Cereal: oatmeal. black wheat;
- Rice and quinoa.
- Natural Botanicals: Spirulina. Moringa.
All of these foods will help you gain muscle. But for a more satisfying result, consider combining protein sources. In fact, plant proteins do not contain all of the essential amino acids. Therefore, foods must be combined.
As you understand, you can easily replace animal proteins with vegetable proteins. In addition, excessive consumption of animal protein, especially red meat, can be harmful to your health.
Are you thinking of becoming a vegetarian or vegan? Do not doubt anymore, you can easily follow this diet without flaws (provided of course that you change your diet).
Eating well is just as important as the training itself, if not more. In fact, muscle is mainly built through a good diet.
Here are some tips that will help you Eat well.
The body needs protein to function properly. Especially when the bodybuilding practice is regular. This is why they should account for between 14% and 20% of your total energy intake. For example, a 70kg man would need to eat 105-140g of protein per day. If your protein intake is insufficient, your training will not be optimal and may melt your muscles.
The amino acids found in proteins have an important role in the human body and in the muscles.
In adults, 8 essential amino acids are:
They can only be eaten with protein and are called “essential” because the body does not make them on its own. Unlike animal proteins, plant proteins do not contain all the necessary amino acids. To get an optimal intake close to what animal proteins provide, you can combine different protein sources.
Then combine two plant protein foods that contain different essential amino acids (called EAAs). The most prevalent association is to combine legumes, such as lentils, beans and soybeans, which are high in lysine but low in methionine, with grains, such as rice, quinoa or wheat, which are high in methionine but low in lysine. So this is protein integration. The goal is to combine foods that contain different EAAs on your plate. But this association is not the only one that exists. There are many things that allow you to overcome a protein deficiency, such as a mixture of legumes and seeds.
For a more healthy and effective diet, also consider varying meals by day and on the same day and varying intakes of different amino acids.
Some tips for building muscle effectively
- Don’t miss meals (muscles feed on protein).
- Diversify meals and amino acid profiles to ensure that the body has everything it needs. Proteins are necessary, but do not give in to fats and carbohydrates, which are good for the body and sports in reasonable quantities.
- Eat between 30 and 40 grams of protein per meal. It is also important to eat protein between meals, especially after a sports session (10 to 20g within 30 minutes after the end).
- Take a vitamin B12 supplement. This vitamin is not found in plant proteins and can cause fatigue, as well as muscle weakness.
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