If you want to build muscle, you need to not only go to the gym, but also to eat right. That's right - it is to use more protein. That is, there is a certain general rule, which for ideological reasons can not follow vegetarians. Hence, a common misconception that if you do not eat animal protein - you can not see the terrain.
However, Robert Remedios, a coach who has 20 years of practicing vegetarianism, his own example proves that it is another myth.
I advise you to read this list of products to everyone who wants to try to limit their meat intake.
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So what should the muscles for active growth? Protein! The protein may be not only the animal, but also of plant origin. Despite the fact that the plant food protein content is lower than in foods of animal origin, vegetable protein is much easier and faster absorbed by our bodies.
quinoa
quinoa It contains most of the protein among grains and is an excellent source of calcium and fiber. She is originally from South America and even the Mayans called it "the golden grain."
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I do not know whether it is sold in our stores. But if I can find - definitely try!
Avocado
Avocado It contains antioxidants and fats that are useful for the heart. The main advantage of this fruit - it contains saturated fats, which help produce testosterone, which is essential for muscle growth. Protein in it, too, abound!
Oats wholemeal
If you are used to the standard oatmeal, I recommend to try oats wholemeal. Cook will have longer than standard oatmeal, but benefit more.
I think, in our latitudes, it is possible to find the grandmothers on the market or in health food stores.
Almond
Almond It contains a large number of proteins, minerals, fats, and vitamins. If you look at its chemical table, you will never be able to abandon this nut.
black beans
beans It contains a large amount of proteins and carbohydrates, as well as calcium, magnesium, iron and zinc.
Since the beans can be of different types, each have their own favorite. Robert chooses black beans. I like it, too, prefer to taste. Moreover, it turns out a wonderful sweet paste bans - rice patties steamed.
Broccoli
Broccoli I do not eat anything, but personally I am very sympathetic to this type of cabbage. An excellent source of water, protein (40%) and vitamins! In addition, it is excellent in some Thai and Chinese cuisine.
Coconut milk
Coconut milk and coconut water (coconut juice) - are two different things. Coconut milk contains more calcium and vitamins B, than usual. Moreover, unlike animal milk, coconut milk - a vegetable product which is obtained by mixing crushed coconut pulp and water.
And if you ever will be able to try the coconut water - do not give up the fun! This is very useful and tasty! Especially cooled.
Spinach
If you've heard about the spinach only from Popeye the Sailor, it is time to correct this mistake. Spinach It contains proteins, iron, calcium, folic acid and antioxidants. Salads, sandwiches, soups - not a gift from Popeye had such big muscles;)
Chickpeas (garbanzo beans)
Dishes of chickpea famous oriental cuisine and they are delicious! What can be better than hot cakes with a spicy paste of chickpeas? Many proteins, antioxidants and fiber, plus a light nutty flavor.
raw rice
Dark, not polished rice far better treated because it contains more fiber.
Peanut paste
Not the kind of paste that is sold in stores, and home. Since the home is no harmful additives - only peanuts, sesame or peanut oil, honey and a little salt. Peanut butter is not just a tasty treat, but preserves all the beneficial properties of peanuts - it is nutritious and contains a lot of fiber and protein.
Walnuts
The nuclei walnuts contains protein, vitamins K and P, amino acids and fatty oil, consisting of glycerides of linoleic, oleic, stearic, palmitic and linoleic acids.
Vitamin E is a powerful antioxidant and is contained in a fairly large number of these nuts, helps fight muscle fatigue.
Cauliflower
IN cauliflower contains 30% protein - is 1.5-2 times higher than in cabbage. B vitamins, A, PP and C, amino acids, iron, phosphorus, magnesium, calcium, potassium and sodium - a real closet for all those involved in sports.
lentil
IN lentils It contains more protein than meat. I think that says it all. And out of it make excellent soups and spicy paste!
mushrooms
Any edible. mushrooms It contains a large number of proteins, carbohydrates and mineral substances. Also excellent is replaced by its taste meat. Marinated, pickled, fried, baked, boiled, and even just raw - it is very, very tasty!
Peas
Chemical composition peas It is not trivial. And do not underestimate him because of his modest appearance. Pea contains large amounts of protein, carbohydrates, vitamins of group B. Excellent is in soups and salads. The only "but" - people with sensitive stomachs it is recommended to use in very moderate amounts.
The list is pretty impressive, and those who decided to give up meat, can be calm for their workout. Well, those who never give up meat is not just able to diversify their menu of tasty and useful food plant.