Efficiency is better when it comes to protein.
With plant-based proteins it’s important to distinguish between incomplete or complete proteins. However, this isn’t as big of a deal as the media has put out there. Something we have learned in recent years is that our bodies are capable of using all sources of amino acids to form complete proteins.
In other words, eat a good variety of plant-based, whole foods that are protein-rich, and you will be equipped to build some serious muscle.
Something else to consider is how much protein something has for the amount of calories/weight is has.
For instance, chicken and other animal-based proteins are high in calories even though they contain a lot of protein.
Vegetarian food doesn’t usually have as much protein per se, but pound for pound it’s a more efficient source of protein.
Per calorie, broccoli has more protein than beef, which about 4.5 grams per 30 calories.
This is why it’s easier for vegetarian bodybuilders to build leaner looking physiques without the drastic swings in bodyweight like their meat-eating counterparts.
Here are four soy-free, vegan foods with more protein (per oz.) than chicken:
Hemp
Hemp is a complete protein and rich in all essential amino acids. Per ounce it has 10 grams of protein, is high in fiber, and most of its calories come from beneficial proteins and omega 3 fatty acids. Hemp boosts energy thanks to high amounts of magnesium. Hemp protein powder works well in protein shakes, as I like to mix it with soy protein powder for a robust overall protein composition.
Spinach
Spinach has about 5 grams of protein per cup at only 30 calories (approximately 50 percent protein). These leafy greens are a great source of folate, an important vitamin for women that contributes to reproductive health. It’s also a good source of iron and Vitamin C. Adding some spinach to your protein shake or veggie wrap is an easy way to pack in an extra 10 grams of protein.
Broccoli
As I mentioned earlier, per calorie, broccoli has more protein than cow (I mean beef). Broccoli is loaded with amino acids, fiber, and is one of the top foods linked to fighting cancer. Check out this uber simple vegan parm-broccoli recipe that rocks.
Almonds
Almonds provide 8 grams of protein per 32 pieces. This and peanut butter are two of my preferred sources of heart-healthy fats and Vitamin E. I snack on these all day actually. They’re also a good source of calcium.
