A vegan is someone who doesn’t consume anything that comes from an animal including dairy. This statement also differentiates a vegan from a vegetarian. Vegans are not considered to be healthy creatures for difficult tasks like bodybuilding. It is often believed that one who is on a vegan diet can not build muscles. The post workout recovery part which is an extremely difficult part of building muscles just cannot be achieved with vegan food. But Kenneth G Williams, Jimmy Sitko and various others have busted this myth.
To rest down all the worries, we have compiled a round up of a few muscle building foods for BJJ fighters which will not only help them to stay strong but also recover well and faster with their high nutrient value.
The Prime Nutrients Required For Recovery:
Carbohydrates to restore glycogen stores depleted after exercise. Carbs improve insulin functioning for transporting nutrients into the cells.
Before we delve into the facts about vegan diet, let us check out some high protein vegan options:
3/4 cup contains 16 grams of protein
300 grams of calcium.
It is a good substitute for chicken.
One cup, 18 grams of protein
7 mg of iron.
It is a good substitute for ground beef
Nuts in general can be a substitute for meat
1 cup, 8 grams of protein
One cup gives 17 grams of protein
8 grams of iron and
100 grams of calcium.
One cup, 15 grams of protein
5 mg of iron
One cup, 8 grams of proteins
two tablespoons contain 5 grams of protein
170 mg of calcium
Two tablespoons contain 5 grams of protein, which is equivalent to two egg whites
One cup of soy milk 8 grams of protein,
300 mg of calcium and
one microgram of B12.
Now check out some carbohydrate options:
Potatoes, citrus fruits, watermelon, sweet potato, legumes, berries, whole grains, cereals and dry fruits.
All the protein and carbohydrate options given above prove that they are no less than their non-vegetarian counterparts. All you need is the right combination to get all the nutrients required to recover quickly. Check out the recipes below and their nutritional facts alongside to get more insight into the vegan diet.
Lentil Spinach Soup
This recipe has a fine balance of both proteins and carbs to help you recover. For every 1 gram of protein, it has 2.2 grams of carbs. Spinach and tomatoes add vitamins and minerals to the already protein-carb rich recipe.
Chickpea, Mango And Curried Cauliflower Salad
With almost no fat, this is just what fighters need post hard workout. For every 3 grams of carbs, you have 1 gram of protein. The salad dressing gives your taste buds the real kick with crunchy spinach full of iron and lime juice (full of vitamin C). Vitamin C assists iron present in spinach in getting absorbed by the body. Iron is extremely muscle friendly.
Wild Rice And Broccoli Salad With Edamame
Edamame have an equal proportion of both – carbs and proteins. The colorful combination of raisins, peas and broccoli makes this an amazing recipe with every ingredient adding to its nutrient value. It is light yet fulfilling as a recovery vegan meal.
Apple Ginger Green Smoothie
A post workout meal primarily taken for quick recovery is incomplete without a protein shake. It has anti inflammatory properties of ginger, calcium content of kale, fat burning and testosterone boosting properties of parsley. Experiment with a variety of combinations depending on the kind of protein powder you are using.
Black Bean Sweet Potato Chilli
Black beans have just 3 grams of carbs for every 1 gram of protein. It is not only delectable but also extremely enriching for the muscles, seeking nutrients for recovery.
Quinoa Stuffed Poblano Peppers
Protein rich black beans have a good balance of carbs and proteins. The vibrant combination of onions, pepper, antioxidant rich herbs make this an amazing post recovery food.
So, these are the nutrients needed for natural muscle enhancement. After reading these facts about the vegan diet, there is nothing left for us to convince BJJ fighters who want a durable strength.
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