The consumption of proteins is essential when one wants to gain muscle mass. Proteins play a vital role in the process of muscle growth and repair. As part of the bodybuilding, or muscle development, the consumption of protein is doubly recommended: it helps the renewal of muscles but also brings energy. Note that proteins digest more slowly than carbohydrates; they allow you to feel full longer.
To break a misconception, it is not mandatory to consume meat or dairy products to enjoy quality protein!
Animal protein …
The animal proteins contained in meat or fish are complete proteins. They have the advantage of being easily assimilated by the body. Another advantage is that their concentration is high, about 20% in most products of animal origin.
However, some meats can be problematic because of their fat content (fat). Red meat contains between 5 and 25% fat, which is about as much as the protein content. Since these fats are saturated fats, it is advisable not to consume them in excess. White meat contains between 5 and 10% saturated fat.
Fish also have a high protein content. They contain unsaturated fats and thus represent a reasonable alternative to meat. Another advantage: they are rich in omega-3.
It is important to select the meat or fish to avoid consuming too much fat. To further reduce fat, it is recommended not to consume the juices.
If I ask you to name a few sources of protein, you probably answer me: chicken, eggs, steak, fish and whey, all of which are staple foods in many bodybuilders’ diets.
While the foods mentioned above as well as protein supplements are indeed very good sources of protein, on their side Vegan and vegetarian bodybuilders are generally not very well provided. Proteins are an essential macronutrient that plays a role in so many physiological processes that it would take too much time to list them all.
In terms of muscle growth and tissue repair, proteins are of paramount importance and that is why bodybuilders or individuals who desire to gain muscle mass tend to follow high protein diets.
For carnivores, proteins are everywhere, but for vegans and vegetarians, finding sources of vegetable protein can be tricky. Thus, pea protein has quickly emerged as a popular source of vegetable protein in the dietary supplement market.
VS vegetable protein
Vegetable proteins, unlike proteins of animal origin, are often incomplete. However, we can substitute them for meat or fish by making combinations (vegetable proteins, good associations). In the practice of bodybuilding, the> vegetable protein most often recommended is soy, which can also be consumed in the form of tofu. Vegetable proteins are also found in quinoa, beans, chickpeas, seitan, lentils, spirulina, etc.
In addition, vegetable proteins are rich in fiber, vitamins and carbohydrates. Another difference compared to animal proteins: vegetable proteins have a calorie intake much lower than that of meat. Often, they are higher in carbohydrates, which can be restrictive when it is desired to reduce its consumption of sugars.
It’s not the sources of protein that are missing! A single watchword: vegetable protein or animal protein, it is advisable to vary its sources of protein and of course to have a balanced diet.