Do you eat vegan and do a lot of sport? You may be wondering whether vegan protein sources can completely cover your needs or whether you should better use additional protein supplements. We can reassure you! With a clever combination of plant-based foods, strength athletes can also get enough protein for vegans. Vegan protein sources allow your muscles to grow even without special preparations. We have put together a selection of vegan foods with a particularly large amount of protein for you. Vegan muscle building recipes boost your training if you cleverly combine vegan protein sources.
Why does your body need protein at all?
Biological Value – Protein is vital for many reasons! The Greek word for it is "proteuo" = "I take the first place" and that says it all. Proteins are (above) vital for a healthy organism. Building and maintaining your muscles is impossible without protein. The human body relies on protein from amino acids for its complex metabolic processes. Organs, hormones, the brain and the immune system need proteins to remain vital, fit and healthy. All proteins in our body cells are made up of a combination of 20 different amino acids. Our body cannot produce eight of them on its own. You have to supply your body with “essential” amino acids such as isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine through protein-rich foods vegan or through animal protein from the outside. Vegetable proteins - As a vegan who does strength training or endurance sports, you should definitely include vegan protein sources in your daily diet. Vegetable protein suppliers are essential for maintaining and building up your muscles, especially after physical exertion. The small cracks that occur in the muscle fibers during intensive training are also repaired quickly and effectively by vegan proteins. With protein-rich nutrition, the stressed muscles regenerate faster after exercise and at the same time become larger and firmer. A strong musculature in turn burns more energy and boosts your healthy metabolism and calorie consumption in a natural way. As an athlete who avoids meat and animal products, you should pay attention to a particularly protein-rich vegan diet for your training success. You should include at least 0.8 to 1 gram of protein per kilogram of body weight in your daily diet. Without using vegan protein sources in a targeted manner, this is not very easy with a purely plant-based diet.
How do vegan protein sources differ from animal protein suppliers?
Even if you have heard something else, you do not necessarily need animal protein to cover your increased protein requirements as an athletic person. Vegetable protein sources are at least as good for this. Your body doesn’t really care whether protein sources are vegan or animal. Nevertheless, vegan protein sources are even superior to animal protein in many respects. Vegetable proteins impress with their particularly high biological value and good digestibility. Vegetable proteins or vegan foods with a lot of protein are easier to digest and contain more healthy unsaturated fatty acids than is the case with amino acids from animal protein. Anyone who eats a protein-rich and vegan diet automatically consumes fewer calories and harmful fats. This effectively lowers your cholesterol level and you also provide your body with the right mix of carbohydrates and fiber. Overweight or malnutrition have no chance. Admittedly, it is easier to get the right amount of protein with meat, fish, eggs, milk and cheese. However, the risk of eating too much fat and not enough wholesome carbohydrates at the same time is greater. Anyone who consciously opts for a vegan diet must pay close attention to regularly including plant-based protein sources in their diet. With a little know-how and a clever mix of vegan protein suppliers, you can achieve healthy and tasty nutrition without any animal support. So that you can use vegan protein sources specifically after training, you should know which vegan foods are particularly high in protein:
Vegan protein sources you should know about:
If you automatically think of tofu when you think of a plant-based protein source, you will be happy about the variety of vegan foods that tastefully whip your healthy protein balance into shape:
Sweet lupine as a top source of protein:
Not everyone knows that sweet lupins contain vegan protein par excellence. Like beans, soybeans, peas, chickpeas and peanuts, lupins belong to the legume family. These foods have a natural edge when it comes to vegan protein sources! With sweet lupine seeds, flour or grist, you support your immune system, muscle building and the regeneration and vitality of all body cells. Because lupins contain no purines, they are a perfect source of protein for people with high uric acid levels or gout. If you switch to a vegan diet for health reasons, you win twice with lupins: They are surprisingly rich in essential amino acids and score with lots of vitamin E, calcium, magnesium, iron and phosphorus. Vegans who are allergic to soybeans can easily cover their daily protein requirements with the regional soy alternative. With the record value of 40 grams of protein per 100 grams, the lupine even beats its better-known sister by two grams per 100 grams and is number one in the "vegan protein sources" ranking.
Vegan protein source: lentils in all variations
Lentils are not only a source of protein with a great variety of flavors for vegans. Red, yellow, brown or green lentils are quickly turned into delicious stews with a healthy nutritional value. 23% vegetable protein, healthy fiber, B vitamins and magnesium make lentils a real super food for health-conscious connoisseurs. Lentils score points as a vegan protein source that effectively lowers cholesterol levels and can thus effectively prevent cardiovascular diseases of all kinds.
Vegan protein sources that everyone knows: soybeans
You probably knew it: the food soy is rich in essential amino acids and is therefore ideally suited as a clever meat substitute in the vegan diet of bodybuilders and athletes! So that you can use the complete protein spectrum of soybeans, you should combine them with carbohydrates in the form of pasta, rice or wholemeal bread. With 38 grams of protein per 100 grams total weight, soybeans are a plump protein miracle that can also lower the harmful LDL cholesterol in the body and thus counteract many heart and circulatory diseases. Vegan protein sources based on soy are available in every supermarket and convince with their very high protein content.
Surprise Protein Booster: Peanuts
That actually surprised us. Peanuts are an extremely healthy high-protein source of protein, as long as you don't enjoy them overly fatty, sweet, or salty. With a protein content of 25%, they are clearly superior to meat and fish. Lots of vitamin B, fluorine, iodine and magnesium make pure peanuts, Asian peanut sauces and peanut butter real packages of vital substances for athletes and vegan gourmets.
Hemp seeds as a source of protein
You probably come across hemp as an innovative superfood on a regular basis. With its particularly balanced ratio of the amino acids it contains, hemp is at the forefront of vegan protein sources that your body can use particularly effectively. Cell-protecting antioxidants and the deliciously nutty taste make hemp seeds healthy all-rounders with many uses in everyday culinary life. In muesli, in wholemeal bread, in cakes or as a protein-rich salad, hemp seeds enrich your creative menu as tasty vegan protein sources.
Gain vegan protein sources from chia seeds
Surely you know about the health benefits of the power grain of the Aztecs. The tasty source of protein is rich in valuable omega-3 fatty acids, fiber, vitamins and minerals. A lot of vitamin E for an intact immune system and more calcium than milk make chia seeds a versatile seed for muesli or bread. Obtaining essential amino acids vegan is very easy with chia seeds!
Amaranth as a vegetable protein booster
Another source of healthy vitality for vegans: 16% protein, vitamin C, magnesium, iron and calcium make amaranth a power grain with a high protein and fiber content. The sustainably filling grain with a high proportion of unsaturated fatty acids is good for digestion and cholesterol levels. Vegans who regularly use amaranth in cooking, baking or in muesli do a lot for a healthy and protein-rich diet.
Do you know quinoa?
If you regularly use quinoa instead of rice, you are getting a vegan protein source with lots of magnesium, iron, potassium and zinc on your plate. The amino acid lysine, which is otherwise only found in fish or meat, is found in substantial doses with the satiating source of protein. The tasty grain enriches your vegan protein donor list and your varied sports menu. If you would like to have your Qunioa conveniently delivered to your home ready to eat, we will help you here.
Protein turbo oatmeal
Did you know that oatmeal in muesli not only tastes good, but as a vegan protein source, it also ensures a healthy metabolism and strong muscles at breakfast. 13% protein makes oats a fiber-rich and filling grain for more power in sports. If you don't tolerate soy, you can use oat milk to refine the vegan cappuccino, which is rich in protein and delicious.
Vegan protein sources from tofu
Tofu made from fermented soybeans is always interesting when it comes to eating vegan protein. In addition to 8% protein, the vegetable protein donor contains a lot of iron. If you combine your tofu pan with vegetables or fruit rich in vitamin C, you can better absorb and utilize the iron contained in tofu.
How you can cleverly put together "vegan muscle building recipes" from vegan protein sources
If you are looking for vegan protein-rich recipes, you now know all the important basic ingredients that provide athletes with a balanced supply of protein without protein shakes! Pulses are traditionally one of the foods with a particularly high protein content and are therefore ideal for tasty "vegan bodybuilding recipes". Vegetable protein sources with a particularly balanced protein content effectively support muscle building after your workout. You will certainly eat vegan protein sources such as soy, oats and lentils, even if you do not like to eat completely vegan. With lupine, amaranth and quinoa you bring variety and a breath of fresh air to your vegan food selection. The following recipe suggestions for protein-rich breakfasts, lunches and dinners score particularly well with vegan protein sources with a particularly high protein content.
Vegan oat muesli with fresh fruits:
Oatmeal is the favorite breakfast cereal for many and a particularly valuable source of vegan protein. If you prepare your morning oat breakfast vegan, you avoid milk or yoghurt. With protein-rich soy or oat drink, cashew nuts, blueberries, bananas, pears or apples, you can start your sporty day off on the right foot. Porridge made from oats boiled in water is an even more digestible version of the protein-rich superfood!
Vegan lasagne with lentils, tofu and cashew sauce
If you love Italian lasagne but want to replace high-protein ground beef with a vegan alternative with high nutritional value, you can scale the healthy gourmet Olympus with a meatless Bolognese sauce made from lentils, tomato paste, spices and onions. Instead of the classic bechamel sauce, you spread homemade cashew sauce on the wholemeal lasagne sheets and add even more protein to the Italo classic! A fresh salad goes perfectly with the protein-rich vegan lasagne.
Vegan chickpea curry
Like all legumes, chickpeas are also a perfect vegan protein source. With lots of fresh vegetables, ginger, chili peppers and coconut, you can conjure up a favorite oriental dish that optimally supports your healthy muscle building after training. Don't feel like cooking a delicious curry yourself? Then we'll be happy to do it for you, take a look .
How vegan protein sources boost your training
You can see that with a little know-how and good planning, you can also cover your increased protein requirements as an athlete with vegan protein sources. High-quality amino acids from plant-based foods ensure your daily energy and vital substance requirements. Because you completely avoid animal proteins with a vegan diet, you have to consistently incorporate vegan protein sources into your athletic diet. Otherwise your muscles cannot grow, even during intensive training, but use up the protein in your body cells during the repair process. We at Löwenshare have packed vegan protein suppliers into delicious dishes for you. Your body gets everything it needs in the ideal composition. Although we like to cook freshly, we know that after sport it is important to provide the body with sufficient protein quickly. Our vegan dishes are then perfect! As a meat eater, treat yourself to a purely vegan Löwenanteil from time to time for more power, health and enjoyment!