The top 5 muscle- building vegan foods that will make you healthier
Whether you want to become a bodybuilder or are just recovering from illness that forced you stop exercising, but you want to get back into shape. The top 5 muscle- building vegan foods below, will help you to achieve you that, and will make you healthier.
While the FDA suggests that, based on a daily 2000 calories diet, an adult should consume 50 g of protein per day. But, It has been reported that a person wanting to become a bodybuilder should consume between 2,270 to 3,630 extra calories each week or about 500 additional calories each day, and should consume between 1.4 to 1.8 grams of protein per kilogram to build muscle mass.
So, the top 5 muscle- building vegan foods that will make you healthier, include: nuts, chick peas, lentils, chia seeds, brown rice. Note the amount of protein per 100g is according to the USDA ( US Department of Agriculture).
Nuts come at first on the list of muscle- building vegan foods that will make you healthier, because 100g of nuts will provide you with 20g of protein. But besides nuts being a good source of protein, it may also offer protection against colon cancer.
2) chick peas
Chickpeas come at second on the list of muscle- building vegan foods that will make you healthier, because 100g of cooked chickpeas offer 19g of protein. In the realm of health benefits, chickpeas is a powerhouse grain, because it is rich in magnesium making it an ideal food to treat depression, and in terms of its nutritional value is a food that will provide all you need in case of a food shortage.
3) chia seeds
Chia seed scores number 3 on the list of muscle- building vegan foods that will make you healthier, because it provides 17g of protein per 100g consumed. Chia seeds have been reported to have inflammation – fighting properties, and because they are rich in zinc and other minerals, which are essential for optimal health, they have been reported to promote shiny health hair.
Lentils is the last food on the list of muscle- building vegan foods, that nutritionally, will not disappoint. Eating lentils frequently, is a good way to boost your protein levels the vegan way.In addition to that, is one of the foods reported to be ideal for optimal prostate gland health. It provides 9g per 1009 of boiled lentils.
5) brown rice
Brown rice is more nutritious and less rapidly absorbed because of its hull. The hull slows absorption; thus, producing less of a spike in blood sugar. The hull also contains fiber, B-complex vitamins, magnesium, manganese, thiamine, and zinc. Because of that, it is recommended that diabetics switch from white rice to brown rice. It offers 2.6g of protein per 100g of cooked rice.
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