It’s a myth that you can’t build muscle as a vegan
But you may just have to structure your meals slightly differently. If you’ve abandoned chicken breast, fish and steak then you’ll want to know which vegan protein sources are the best.
Who better to ask, than Paul ‘Hench Herbivore’ Kerton? Vegan bodybuilder Kerton routinely shares his plant-based fitness tips on the Hench Herbivore YouTube channel.
In his most recent upload, Kerton outlines his top 10 vegan protein sources. Here’s the list:
1. Legumes
A group term, examples of legumes are peas, lentils, chickpeas and soybeans. Per 100g, legumes range from 15-25 grams of protein, so you can eat them in bulk or combine into a meal such as a stir fry.
2. Quinoa
This grain is the highest in protein – a complete source of essential amino acids. You can use it as the sole source of protein per meal, or alternatively as a substitute for wheat.
3. Vegan Protein Powder
These were unheard of years ago, but now the market has shifted. You generally need to eat a higher volume of vegan food to obtain the same amount of protein you would from meat. A simple shake packing upwards of 20 grams of protein is therefore vital.
4. Tofu
Per 100 grams, tofu contains 12 grams of protein. Its texture makes it a useful vegan alternative to virtually any meat or poultry source.
5. Tempeh
Essentially a non-processed alternative to tofu, tempeh is created by binding soybeans together with a fermented, gut-friendly bacteria.
6. Nuts
Boasting a good portion of essential fatty acids alongside minerals such as selenium, nuts are an integral part of any diet, plant-based or otherwise. Just keep a lid on your consumption. As a source of fat, nuts are very calorie dense.
7. Oats
Per 100 grams, there is around 13 grams of protein in ground oats. Oats are a very versatile food too, forming the basis of a sweet or savoury meal with ease.
8. Bean and Lentil Pastas
Some of these measure out at 25 grams of protein per 100 grams, bean and lentil pasta will also rank high in fibre. If you’re on a gluten-free diet, a wheat-free carb source rich in protein is a winner.
9. Nutritional Yeast
The dull and bland name of this food belies its efficacy as a vegan protein source. Half the dried weight is protein, which makes it a more than useful addition to salads, stir fries and stews.
10. Spirulina
In 100 grams, there is 57 grams of protein. While it’s unlikely you’d ever eat that much in one meal, spirulina still contains a high level of omega 3 and omega 6 fatty acids.
Read more from my recent gym session with the Hench Herbivore himself.
