To increase the muscle mass, Proteins play a fundamental role. According to the MedlinePlus website, these nutrients are large, complex molecules that perform essential tasks in the body. Among these functions, they are responsible most work in cells and in the regulation of tissues and organs.
Furthermore, although its intake is often linked to the consumption of meat – especially red -; There are very valuable and powerful plant sources. These are chosen both by those who follow a vegetarian or vegan diet as well as those who prefer a more balanced and varied diet.
To find out about these options, the Saber Vivir site has made an essential selection.
Brown rice
Every 70 grams of rice provides 6 grams of protein. Furthermore, it is a food that provides fiber and a greater quantity of vitamins and minerals than the “white” option.
To make the most of the proteins, it should be mixed with legumes, nuts or seeds.
Mushrooms
They provide 4.25 grams of protein per 100 grams.
Chickpeas replace meat and allow for a wide variety of recipes Photo Shutterstock.They can be mixed with broccoli and corn so that their proteins are complete.
Chickpeas
They are rich in essential amino acids and fiber.
To make them more digestible it is advisable to soak them before boiling or put a bay leaf in the cooking water.
Peanuts
Its 100 grams provide 24 g of protein. Although it must be taken into account that they have a high caloric value.
Another warning: the natural ones should be chosen and not the snack version ones.
Lentils
Cheap and very versatile, they are one of the most popular options for vegetarians and vegans.
It must always be kept in mind that for their protein content to be complete they must be combined with cereals.
The so-called Turkish lentils have a more delicate flavor and are better tolerated.
Quinoa is a very versatile pseudocereal Photo @cocina.mona.Quinoa
It is a pseudocereal that contains all the essential amino acids for the body and lots of fibre.
Other virtues: they do not contain gluten or saturated fats. Furthermore, they can be included in different preparations.
Spirulina
This microalgae is called the protein of the sea. It contains about 3 times more of this nutrient than chicken. Each tablespoon provides 7 grams.
It’s also a good source of vitamin B12, one of the weaknesses of vegan diets.
It can be used in preparations or taken in tablets.
Since it has some contraindications, it is advisable to consult your doctor before starting to take it.
As a final warning, it is important to remember that, to follow a vegetarian or vegan diet, it is advisable to consult a nutritionist about nutritional needs.
Source: Clarin
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.