Expert Advice

Vegan Protein Sources For Muscle Building

Food

A plant-based diet lacks the protein to build large muscles, right?

Do us a favour and take two minutes to confirm that.

You back? You impressed? Um, is Jim’s age and physique not blowing your mind?

Ok we are not saying to give up your chicken breasts and whey protein shakes for good, but more and more people are turning to a plant-based diet for a variety of reasons.

  • Concerns about animal rights and farming practices
  • Environmental sustainability
  • Health reasons like reducing their risk of heart disease, obesity and cancer

If you’re looking to build more muscle mass, or lean down but want to stay away from meat, reduce your animal consumption, or just switch up your protein powder to something other than whey, we’ve got you covered!

Reflex Approved: Our Top Five Vegan Protein Sources

Vegan Protein Sources | Reflex Supplements

Tempeh – 3 oz = 18 grams of protein
Tempeh is a fermented soy product that is gaining popularity in the vegetarian world. Packed with protein and fibre, we like tempeh because it has a good texture and holds up well in recipes. Enjoy this food by crumbling it up and substituting it for ground meat in tacos, pasta sauces or burgers.

Lentils – ½ cup cooked = 12 grams of protein
Lentils are easy to prepare and take on the flavour of what you’re cooking. Wonderful in soups or stews, try adding ½ cup of lentils into your next dish to pack the protein punch!

Vega Performance Protein
Each serving = 30 grams of complete protein
Vega Sport Performance Protein is more than just a protein—it also contains performance ingredients (tart cherry, turmeric and probiotics) designed to help reduce recovery time.Try it as the protein powder in these delicious No-Bake Protein Oat Bars

Quinoa – ½ cup cooked = 6 grams of protein
Quinoa is a gluten-free grain with wonderful health benefits (including the fact that it’s a complete protein!). Use quinoa instead of rice in any recipe, or add cooked quinoa to your veggie burgers for a delicious, protein-filled treat!

Spirulina 2 tablespoons = 8 grams of protein
Spirulina is a natural algae powder that’s incredibly nutritious! Not only is it high in protein, but it’s also a great source of antioxidants, B-vitamins and calcium. It has a deep blue-green colour that will transfer into anything you mix it with. Spirulina tastes subtly sweet and nutty with a bit of a seaweed flavour. It’s a perfect food to add to protein shakes or energy balls.

Looking for more expert advice on nutrition, or suggestions on going plant-based? Find a Reflex Supplement store near you or hit us up on Facebook, Twitter, or Instagram and inquire about our plant-based products to help fuel your workout!  We are #ReflexNation

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