Less and less meat is being eaten and people are consciously choosing more and more for a vegetarian or even vegan diet. How do you combine this with strength training and ensure that you still get enough protein for recovery and muscle growth? In this article we will help you make the right choices.
Meat, oily fish, eggs and dairy are often seen as important nutrients in a varied diet. Especially if you train intensively in the gym. Animal products are responsible for the majority of our protein intake. Yet there are plenty of ways to get enough protein, even as a vegetarian or vegan, so that you recover well and prevent a protein deficiency and thus the breakdown of muscle tissue.
Vegetable protein products
Fortunately, there are good alternatives if you consciously choose a plant-based diet. Below are the most important ones:
- Soy products (tempeh, natto, miso) - Whole grains such as quinoa, buckwheat and oats - Legumes (lentils, beans, peas) - Nuts and seeds (almonds, walnuts, pistachios, chia seeds, pumpkin seeds and cashew) - Tofu There are numerous websites who can help you incorporate these products into delicious dishes, so that you are conscious about your diet, get the right nutrients and still stick to your vegetarian or vegan diet.
Many plant-based protein sources are considered incomplete because they are missing one or more of the essential amino acids (BCCA). It is important to pay attention to this and to get sufficient BCAAs in combination with other products.
Protein supplements and amino acids
If you still feel that you are not meeting your protein requirements, you can of course supplement this with supplements. You do this with supplements such as protein or protein shakes and essential amino acids. The protein requirement of strength athletes varies from 1.5 to 2 grams per kilo of body weight.
Below are a number of top products that contain BCCAs (essential aminos) and the best proteins that will help you achieve your training goals.
