Collection of foods rich in protein and other nutrients necessary for all vegan athletes.
Although we have already published 10 super foods that will make you gain muscle and strength , many of them are of animal origin, and thinking of those people who do not usually eat meat, we have decided to make a compilation of foods rich in protein and other nutrients necessary for Every vegan athlete.
Soy and derivatives
Soy is known to be a high protein legume, even greater than meat. For every 100 grams of soy, we can find a total of 189 calories, distributed in 9 grams of fat (81 cal), 10 grams of carbohydrates (40 cal), 6 grams of fiber and 17 grams of protein (68 cal).
In addition, it contains a high amount of folate, potassium, phosphorus calcium, magnesium, iron and fiber, as well as other minerals, including vitamin B12, some antioxidants and Omega 3 essential fatty acids.
Sesame seeds, despite their small size, Keto Trim 800 provide a high amount of macronutrients and micronutrients that significantly improve athletic performance. It has been found that although they do not contain essential amino acids, they do provide a large amount of proteins of high bilological value.
And not only that, but among its other properties we can find the presence of essential fatty acids Omega 3 and Omega 6, which greatly benefit the health of the heart and circulatory system. It also provides complex carbohydrates, from fiber, which improves the digestive tract and increases the feeling of satiety, avoiding eating less and in turn, some diseases such as obesity.
As if that were not enough, they are rich in Vitamins of Complex B (B1, B3 and B6, as well as folic acid), which is essential to have a strong immune system and optimal tissue regeneration, which greatly helps athletes who They work with weights. Magnesium, phosphorus, potassium, zinc, among others, are some of the minerals we can find in sesame seeds.
For every 100 grams of this food, we can find a total of 598 calories, of which 80 lime come from protein, 92 calories come from carbohydrates and the rest of healthy fats.
Nuts and Nuts
Nuts and nuts are known for their high content of Omega 3 fatty acids, which significantly improve the cardiovascular system, reducing the chances of suffering from heart disease, while reducing the levels of HDL (bad cholesterol) in the blood.
They also provide large amounts of fiber, complex carbohydrates, proteins and a variety of proteins, including Vitamin A, Complex Vitamins B / B1 and B6) and Vitamin E, as well as some minerals such as potassium, phosphorus and iron.
This variety of fruits have antioxidant properties, which significantly improve the body and the immune system, after the elimination of harmful substances in the body that are absorbed with some daily foods, as well as the same air we breathe.
Due to its high content of healthy fats, it is recommended to eat only small portions of nuts and other nuts to cover some macronutrient needs or simply as an accompaniment to a main, or snack.
The plant is one of the herbal plants that are not known much in Mexico, but have a special importance in some countries like Peru and Bolivia, because they have properties that improve fertility and increase libido.
However, if we focus on sports, it has been found that maca works as an adaptogen that allows the body to adapt to high-stress situations, allowing greater performance in physical activities, positively impacting resistance and feeling of well-being in the body.
It also has a high impact on the regulation and improvement of the endocrine system, producing a greater amount of hormones necessary for some metabolic functions such as digestion, physiology of the nervous system and energy levels, as well as brain, allowing a better concentration and dedication to training.
Finally, it has analgesic effects, thanks to its content in terpenoids and sapopine, being ideal to combat post-training stiffness.
Spirulina is a type of algae that brings a number of positive health effects. It is composed of 65% vegetable protein, providing eight essential amino acids in controlled portions, and being up to five times easier to digest than the proteins we can find in meat or soy itself. Its high tryptophan content helps improve protein synthesis, as well as benefit some functions of the nervous system and promote greater post-workout rest.
It contains a high amount of Vitamins of Complex B (B3, B6, B9 and B12), which have an important role in the production of energy, as well as red blood cells in the blood. Vitamin B6 is excellent to achieve a better assimilation of carbohydrates, facilitating their transformation into energy, while nourishing the brain. On the other hand, Vitamin B9, or better known as folic acid, is ideal for the regeneration and growth of cells, which together with Vitamin B12, ensure that these, mainly blood cells and nerves, are found In an optimal state.
Finally, they have essential fatty acids, which lowers bad blood cholesterol. Thanks to its chlorophyll content, digestion is improved and constipation is relieved.
Bananas contain simple carbohydrates, being a good enough food for pre-training, because this way you get enough energy to perform more effectively when you exercise. Although they are rich in sugar, this is compensated by the presence of fiber and low fat content, which leads to a better absorption of sugars by the body.
They are also rich in potassium, magnesium, iron and other minerals good for health. Magnesium, for example, acts as a muscle and nervous system relaxant, while potassium is very important in the regulation of fluids, as well as being in charge of keeping the nerves, heart and muscles in good condition.
It carries only 90 calories per 100 grams, which makes it an alternative that we should consider if you want to lose weight, because at the same time it contains fiber, it is excellent to achieve a faster and longer feeling of satiety.
Or better known as umeboshi plums, these are fruits of Japanese origin that are distinguished by their salty and acidic taste, which can be used in multiple dishes, but which is also excellent for improving sports performance due to their wide range of properties.
It contains minerals such as iron, calcium and magnesium, which can be absorbed more quickly by the small intestine, thanks to its citric acid. At the same time, it regulates the digestive tract, preventing and combating some conditions such as diarrhea and constipation, as well as heartburn and bad breath, the latter due to its anti-putrifying effect.
On the other hand, it is useful for metabolizing sugar and regulating bad blood cholesterol. It also causes a thermogenic effect on the body, which activates the metabolic rate immediately.
Finally, it counteracts the effects of lactic acid that occur during weightlifting, reducing the burning of the muscles when training. In addition, it is excellent for strengthening the liver, as it contains cleansing properties.
Guarana is known to be a natural stimulant, while it is excellent for combating physical and mental fatigue. Among other properties we can highlight that they activate the nervous system, allowing greater segregation of adrenaline and combustion of fat stores.
Likewise, the guarána can improve performance in the face of high intensity workouts, especially cardiovascular ones, as it stimulates the heart and functions as a dilator of blood vessels.
Among other benefits it brings are the fight against depression, stress, anxiety, diarrhea, gas, food poisoning, thyroid fibers, constipation, dysentery, headaches, reducing testosterone levels and much more.
Due to its high caffeine content, it is not recommended to consume before going to sleep.