‘Legumes, nuts, and seeds are important sources of protein for vegans, but relying solely on these may not be enough for optimal muscle building for several reasons:
Lower Protein Density/Higher Fat Content: Compared to other protein sources, nuts and seeds have lower protein density and higher fat content. This means you would need to consume a larger volume of nuts and seeds to meet your protein needs, which could be impractical and lead to excessive calorie intake.
Digestibility: The protein in nuts and seeds may not be as easily digestible or utilized by the body as that in other protein sources like legumes, tofu, or tempeh. This can affect how effectively your body uses the protein for muscle repair and growth.
Caloric Density: To build muscle, you need to eat enough protein. While legumes, and beans are nutrient-dense, they can be relatively low in protein but lot higher in carbs/calories compared to other foods, so you might need to consume other “primary vegan protein sources” to keep overall calories in check while making it more practical or comfortable.
Disclaimer: All the information provided in this video is solely my opinion based on my experience/research/my own results and my qualifications as a Certified Personal Trainer. Before starting any new training/dietary program – you must consult with a medical professional.
Timestamps:
0:00 Why legumes ,nuts & seeds alone are not ideal?
2:34 Why do calories & high protein intake matter?
4:42 Legumes Calories Vs. Protein Ratio
6:02 Nuts, Seeds Calories Vs. Protein Ratio
7:27 Various Primary Vegan Protein Sources
12:58 How to bump up protein intake without increasing too many calories
14:47 How to combine Plant Protein sources for less calories but high Protein
16:02 Benefits of High protein intake and Strength Training
Seitan buns recipe: https://youtu.be/N56lFjz32F8?si=fv-Eal97oYmuBidT
Tofu/Seitan steaks recipe: https://youtu.be/CM0BNCIoNkc?si=5Qizr1AdSsNmNPPh
Tofu Sriracha Mayo recipe: https://youtu.be/e_JrMhiDCtY?si=1Pa67B9fzEAQWwD9
Silken Tofu ice-cream Recipes:
Tempeh Recipes:
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