Why Focus on Proteins?
Proteins are made up of amino acids. Some you really need to get through your diet: the essential amino acids. Especially if you exercise or want your muscles to recover, you need a bit more of them. With a vegan or vegetarian diet, you might even increase the advice by about 30% compared to an omnivorous diet. This way, you ensure strength, recovery, and energy!
1. Pea Protein Powder
Tip: mix with a plant-based milk for a smooth texture.
Pea protein often scores over 80 g of protein per 100 g of powder. In a shake, it gives you a biceps boost similar to whey, as shown in research. Add some banana and cocoa to avoid it tasting dry. Or try a creamy mushroom soup with a scoop of pea protein for an extra punch. Now that's filling!
2. Seitan
Why This Works: about 25 g of protein per 100 g of ready-made product.
Seitan is pure wheat gluten, a byproduct of flour production. It fills you up like chicken breast and contains B vitamins (but no B12, don't forget that supplement!). Making it yourself is fun and simple: mix gluten with broth and spices, steam or bake. You get a chewy "meat substitute" that fits perfectly in your curry or salad.