Vegan proteins stay fit with these foodsadmin
A plant-based diet is now being followed by more and more people around the world. Almost every tenth person in Germany is even said to be vegan and is happy to pay a little more in the supermarket for it. This not only has a positive effect on your own health, but also reduces the ecological footprint. If you do a lot of sport and like it, you shouldn’t forget the protein you need. However, meat, fish or cheese does not have to be on the plate, because there are many vegan foods that can do the same and are even better tolerated. We present some protein sources that should not be missing from any menu!
The best vegan sources for muscle power
Vegan foods can promote muscle growth just as well as animal products. However, it is important that the daily protein requirement is met. Between 0.7 and 1.2 grams per body weight is fine for athletes. The bioavailability of proteins is also an important factor. Vegan protein sources are often absorbed more efficiently by the body in combination with other foods. For example, legumes can B. are particularly well combined with cereals or nuts and seeds. The most important sources of protein in a plant-based diet include beans, chickpeas, lentils, mushrooms and oatmeal in the morning cereal. But processed products such as tofu, tempeh and seitan can also be served. There are even some sources of protein among the green vegetables: broccoli, cabbage and spinach can also find their way into the protein shake or be processed in delicious vegetable pans. In the meantime, there are also numerous tasty protein powders that can be drunk with water or plant milk before or after training. Various shakes were scrutinized on the Eat Smarter blog . The protein comes from B. from soybeans, peas or rice.
Good reasons for plant-based nutrition
Sporty people often believe that they can only reach their full potential if they strengthen their body with animal products. However, this is a misconception that has long since been refuted. Dairy products in particular have been under attack for a long time, because they are said to promote the growth of cancer cells and also to cause the body a lot of mucus. But other animal products such as meat and eggs are not necessarily ideal for athletes. This was recently shown by the documentary The Game Changers on Netflix, which accompanied some top athletes and firefighters in their transition to a vegan lifestyle. Just a few days after starting the new eating habits, everyone noticed that the blood flow had improved and that the heart had become more resilient.
Even some players of the German national soccer team are now vegan and excel on the field. Nutrition expert Axel Schurawlow explained to Betway for a blog article why many athletes perform better after the change. Avoiding fish, meat and dairy products also has an anti-inflammatory effect and therefore has real benefits for sports enthusiasts. Anyone who eats vegan will notice, for example, that sore muscles will subside more quickly and the regeneration time after hard workouts will be reduced.
Switching to a vegan lifestyle does not automatically mean a loss of strength or endurance. But on the contrary! If you observe your macros a little more closely at the beginning and pay particular attention to an adequate intake of proteins, you can become even stronger, more enduring and faster with the new diet.