Foods as effective as food supplements

After training for a while, you should hear that eating protein supplements could help with recovery and muscle hypertrophy, but there is an alternative to these supplements: vegetable protein. We can introduce into our diet in a very simple way that will provide us with this extra protein intake many foods:

Soybeans

This legume concentrates about 40 grams of protein per 100 grams. In addition to good nutrients such as iron, fibre and healthy fats.

We can use it like any other legume, in hamburgers, in salads, in sauteing or cooking it as stews.

There are also several soy derivatives, such as flour, that can be used to make cookies or bread. In addition, textured soybeans can be moisturized, cooked on the grill or fried.

Peanuts

Like soybeans, it is an oily legume and a rich source of protein, with more than 30% of this nutrient in its composition.

It can be used as a snack, added to salads, stir-fries or cookies.

In addition, we can easily make cream from it and add it to sweet dishes such as ice cream or milkshakes, or make sauces and seasonings to accompany main dishes.

Chia seeds

These seeds contain more than 20% protein and are a source of healthy fats and fibers for our body.

With chia seeds, we can make salads, breakfasts, healthy desserts, sugar-free jams, cookies, breads and many other recipes.

Pumpkin seeds

It’s one of the seeds that contains most protein, exceeding 25 grams of this nutrient per 100 grams.

We can add these seeds to a salad with good nutrients or we can bake a satisfying bread for a healthy and tasty snack and snack between meals.

Dried spirulina

We can give an exotic touch to our smoothies, soups, cookies and breads with this seaweed which, after undergoing a dehydration process, concentrates its nutrients and gives us about 60 g of protein per 100 g.