Essential for the reconstruction and the muscular recovery, the proteins must daily be part of the plate of the sportsmen. If the proteins of animal origin are the most consumed, those of vegetable origin are gradually coming out of anonymity. Here are 9 gourmet foods to eat without moderation, especially if you are a vegetarian athlete!
Protein content: 30g / 100g
Its content is higher than that of meat. Low in calories, seitan makes it an interesting substitute. This is why it is nicknamed “vegetable meat”. “Tan” in Japanese means besides proteins! Seitan is also rich in minerals that it absorbs during cooking. It contains calcium, magnesium and phosphorus, but also iron.
Protein content: 22 g / 100g
Almonds are part of the nuts and are a source of good fats (mono and polyunsaturated). They are also rich in fibre, vitamins, minerals and trace elements, especially magnesium.
Protein content: 26 g / 100 g
In addition to being rich in vitamin A, D and E, hemp seeds are an excellent source of vegetable protein. They contain polyunsaturated essential fatty acids, including omega-3 and omega-6. They would help lower cholesterol, prevent cardiovascular disease, strengthen the immune system and preserve the cell membranes of the nervous system.
Protein content: 19 g / 100 g
High in protein, chickpeas are low in calories and high in fibre, which causes a quick satiety effect. In addition, chickpeas contain vitamin K, folic acid, phosphorus, zinc, copper, manganese, choline and selenium.
Content for 100g of protein: 19 g
Foods derived from bean sprouts are one of the best sources of vegetable protein. And especially tofu. It contains all the essential amino acids and helps reduce the level of bad cholesterol in the blood, fight against high blood pressure and its isoflavones reduce the risk of cardiovascular disease.
Content for 100g of protein: 20 g
Tempeh, made from bean sprouts (like tofu), also contains proteins of good biological value. It also contains 3 grams of fibre per 100 grams. In addition, compared with tofu, tempeh contains three times more copper and potassium and twice as much phosphorus and magnesium.
Content for 100g of protein: 17 g
Chia seeds are native to Central America and are classified as “superfoods” as their nutritional benefits are numerous. If they contain a lot of protein, they are particularly rich in antioxidants, fibre, potassium and omega-3.
Content for 100g of protein: 14 g
This small seed is a very good source of vegetable protein. Rich in essential amino acids, fibre, mineral salts and non-heme iron, it does not contain gluten. Good news for the followers of the “without”.
Content for 100g of protein: 12 g
Oats are the richest of cereals in terms of protein intake. Its glycemic index is average. With its high fibre content, it is to be consumed every day, especially at breakfast. Note that if you heat the oatmeal, the glycemic index increases.