Many athletes wonder how best to get quality protein if they switch entirely to a vegetarian and vegan diet. And as we know, good protein intake means better gaining muscle mass, more strength, and more energy during exercise. That's why we at HAYA LABS decided to help you and gathered, in one article, Top 5 of the best meatless sources of protein.


Brewer’s yeast
Brewer's yeast is a deactivated strain of the yeast Saccharomyces cerevisiae sold commercially as a yellow powder or flake. It is an excellent source of plant protein and provides the body with 14 grams of protein and 7 grams of fiber per serving (28 grams). It also provides the body with optimal amounts of zinc, magnesium, copper, manganese, and B vitamins, including B12. Edible yeast is a popular plant ingredient that is often used to give dishes the taste of dairy-free cheese.


 
Tofu
Tofu is a Chinese "cheese" made from soy milk obtained by grinding and dissolving dried and sometimes green soybeans in water. It contains a fairly high percentage of water and almost no carbohydrates and fats. Tofu is considered to be an extremely good source of protein, as it contains all the amino acids necessary for the human body. Thus, soy cheese can be an extremely good food alternative to dairy products, meat, and eggs.


 
Lentils
With as much as 10 grams of protein per cooked portion, lentils are a great source of beneficial nutrients. It can be used in a variety of dishes, ranging from salads to soups, and as a main meal in case you are on a vegan diet. Lentils contain good amounts of slowly digestible carbohydrates, and one cup (240 ml) provides approximately 50% of the recommended daily intake of fiber. In addition, the type of fiber found in lentils has been shown to feed the good bacteria in the colon, promoting its healthy functioning. Lentils can also help reduce the risk of heart disease, diabetes, overweight, and some cancers. In addition, it is rich in folic acid, manganese, and iron.
 


Rice
Rice is one of the most popular plant proteins because it has many nutritional properties. It is extremely easy to digest and is also hypoallergenic because, unlike protein powders made from milk, soy or wheat, there are no allergy concerns when it comes to rice protein powders. One of its main properties is its ability to grind quickly. Rice protein powder starts to work quickly, making it ideal for post-workout recovery. Although it is not a complete protein (meaning that some amino acids are missing), it contains large amounts of many essential amino acids.


 
Oatmeal
Oats are an easy and tasty way to get protein quickly and efficiently. Half a cup (120 ml) of dry oats provides the body with about 6 grams of pure protein and 4 grams of useful fiber. In addition, oatmeal is rich in magnesium, zinc, phosphorus, and folic acid. You can use oats in a variety of recipes, ranging from oatmeal to vegetarian burgers. Oats are not only nutritious but also an easy and tasty way to include plant protein in a vegan or vegetarian diet.



HAYA LABS.