Written By: Tania Tarafdar | Published : November 22, 2017 12:02 PM IST
When you think of toning up, cooking up some scrambled could be the last thing on your mind. But before you ditch the vegan foods, remember that they are great sources of hunger-curbing protein that fuel your workout to sculpt your biceps and quadriceps. And if you are already a vegan, these foods are a must-addition to your diet for building muscles and toning-up according to nutritionist according to vegan expert Kajal Sammadar.
Beans
Beans are not only delicious and filling but they are bursting with fibre, protein and important phytonutrients. A study published in the American Journal of Clinical Nutrition suggests that beans can reduce bad cholesterol and thus the risk of heart disease and diabetes. With 15g of protein in a cup, beans can be excellent to fuel your workout. Beans also provide you with complex carbohydrates in addition to protein for a slow-burning energy boost. Just sprinkle some beans to your salad or just prepare a bowl of hot bean soup.
Nuts and seeds
Nuts can make for great post-workout foods. They contain essential fatty acids which support muscle recovery and also help in weight management. The omega-3 in chia, hemp and flaxseeds can power your performance. When it comes to protein, almonds and cashews can provide you with around 6g of protein and peanut butter can provide you with around 8g of protein. So do not hesitate to spread some nut butter on your toast. Here are 5 vegan foods that are not healthy.
Tofu
Tofu can be excellent to boost your athletic performance. Soy is high in protein and fats and low in carbs. Just half a cup of tofu can provide you with around 10g of protein.What s more, they also contain antioxidant isoflavones which are liked to reduced risk of heart disease, osteoporosis and even cancer. Just stir fry your tofu with veggies or just wrap them in a tortilla. These 10 tips will help you turn vegan and stay vegan.
Reference:
Nutritional and health benefits of dried beans J Clin Nutr 2014 100: Supplement 1 437S-442S; First published online May 28, 2014. doi:10.3945/ajcn.113.071472
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