Build Muscle Fast.
It’s Mike Chang and today we are going to be discussing protein sources for vegetarians. Not everyone eats meat and that is understandable, but you can’t let it hold you back. This will help vegetarians build muscle fast and non-vegetarians have more sources of protein so that they can get the ripped body they’ve always wanted.
0:28 #1 Quinoa is great and one cup cooked has about 18 grams of protein.
0:35 #2 Beans, lentils or chick peas (yes the one they make hummus out of). So one cup of beans has about 13 grams of protein and no it is not as much as meat, but it can still get the job done.
**1:34 You really don’t need that much protein to build muscle. Just stick to one gram of protein per pound of muscle, because it is not necessary to eat a ton. And of course, you want to stay lean.
1:56 #3 Soy products and tofu. You can drink a cup of soy milk and get 7 grams of protein or eat a cup of tofu and get 20 grams of protein. And tofu is very easy to digest. Try mixing it in with your vegetable dishes for a great, healthy meal.
2:46 #4 Nuts are a great protein source and source of healthy fat. Make sure you remember that they are high in fat and high and calories, so don’t make them your primary protein source.
3:55 #5 Seitan or veggie burgers. So seitain has about 29 grams of protein per serving(100 gram serving) and the veggie burgers have about 10 grams. What I like to do with veggie burgers is stack them up and eat 2 or 3 so I can get extra protein.
4:31 #6 Tempeh is ground of soy beans and a little less than a cup has 18 grams of protein.
4:55 #7 Protein powders and protein bars are the other sources of protein that you can use. They are a great way to get protein, but use them as a supplement and not as a primary source of protein.
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