Proteins are vital for our health. It helps in brain function, growth, repair, recovery and workouts. Your body digests carbohydrates faster than protein, so when you have protein-filled meal, it helps you keep unwanted hunger away, and stabilizes weight. Many think that meat and chicken are the only protein sources, but there are some plant based resources for protein as well. Not only animal based proteins, but plant based ones are also building blocks to your health.
If you are a vegan and an athlete, here are some of the best plant based protein foods you must try to maintain your health.
Plant Based Proteins for Vegans
Loaded with magnesium, vitamin D, fibre and protein, oatmeal keeps you power-packed through the day.
Its 3 tablespoons have 13 grams of protein. You can blend it into any fruity smoothie.
It is a seed-like grain with magnesium, antioxidants and fibre. It is also gluten-free. Mix Quinoa with other nuts and vegetables and have it in meals.
Try it with sliced avocados and almond butter. It has 8 grams of protein and much fibre in every 2 slices.
For every half cup serving, chick peas give 6 grams of protein. It has manganese, folate and fibre as well. Chickpeas can be made into salted and roasted snacks or dipped in hummus.
It is a fine combination as side dish to soups and salads, and every half cup of it has 9 grams of protein and 15 grams of fibre.
It is green soybean and has 8.5 grams of protein in every half cup. It also teams in fibre and antioxidant. Throw it in salad, where Edamame adds the necessary flavour.
Per cup, it contains 8 grams of protein. It is also rich in leucine, an amino acid that plays important role in weight loss and metabolism. Spice it up with rice and soup as a snack.
A companion in smoothies, breakfasts, dinners and desserts, tofu comes in variety of textures right from firm to creams and can be cooked into delicious dish. It is a healthy source of protein, much preferred by vegans and vegetarians.
Per cup or in two tablespoons of almond butter, almonds have 7 grams of protein. You can buy wholegrain crackers that have crushed almonds in it- makes for a quick grab of snack or breakfast.
Every two tablespoons of peanut butter is rich in 8 grams of protein. It is simply delicious and goes as bread spread, into cookies and cakes, and even smoothies. It has a strong taste, which appeals to many.
Per cup, spinach contains 5 grams of protein along with antioxidants and fibre. You can saute it with little garlic and olive oil and pair it with brown bread.
It is fermented soy protein, which is also complete with probiotics and proteins. It makes for a nice addition to meal. It can be stir fried with vegetables and rice.
If you follow a vegan diet and workout often, then the above-mentioned plant-based proteins will certainly refill you with energy and take you through the day full of vigour.