Legumes are a noble group of foods that can not only provide quality carbohydrates and large proportions of fiber, but also valuable proteins for our body. Therefore, we show you what they are. legumes with more protein ideal for gaining muscle
Legumes: vegetable proteins and more
For increase muscle mass Proteins are a key nutrient, however it is also important to offer the body an adequate amount of calories and carbohydrates that will favor the use of amino acids from proteins for the synthesis of new muscle fibers.
For this reason, the legumes that can offer us vegetable proteins In large proportions and carbohydrates, they are an excellent alternative to add to our diet when we seek to hypertrophy.
Similarly, legumes can provide minerals that our muscles need such as potassium, magnesium, iron or selenium and also in some cases they can be excellent sources of unsaturated fats that contribute to muscle gain and have a beneficial anti-inflammatory effect on anabolic processes.
As if that were not enough, legumes provide group B vitamins in appreciable quantities and can, in the case of oily legumes, provide Vitamin E with antioxidant effect on our body.
For all this the legumesespecially if we eat a diet without foods of animal origin, are an excellent option to incorporate to our table if we seek to gain muscle mass.
Legumes with more protein
If what interests us most is to contribute a greater protein intake through what we eat, we show you what they are the legumes that more protein offer:
Soy and derivatives
The soy It is an oily legume, that is, in addition to carbohydrates and vegetable proteins provides unsaturated fats to our body.
You can offer us about 36 grams of protein per 100 grams and has an excellent quality in terms of its amino acids.
We can go to the soy in grain to prepare dishes as with any other legume or, we can use soy flour, textured soybeans, tofu either tempeh which are some of the soybean derivatives that also have proteins in high proportions.
lupins or lupines
The lupines Also known as lupines, they are a legume that contains the same amount of protein as soybeans, that is, a 36% of this nutrient.
The lupines we can taste them in the appetizer prepared in brine or, like any other legume to prepare saladsstews, stir-fries or even a hummus.
Peanut and peanut butter
He peanutAlthough many consider it a dry fruit, it is an oily legume just like soybeans and can offer us around 28% protein.
Also, it is an excellent source of quality fats and has a low intake of carbohydrates for our diet.
We can use the peanut simply toasted to enjoy as a healthy snack between meals or, we can elaborate a peanut butter and use this option to dress dishes, spread toast or others and thus take advantage of its protein intake.
Dried beans
The broad beans that we can get dry and cook at home after your soaking concentrate around 26 grams of protein per 100 grams and are at the same time an excellent source of fiber for our body.
They are one of the legumes that stands out for its large size and that we can incorporate into various dishes to obtain with them, quality carbohydrates beyond protein and fiber.
Black, white or pinto beans
The Jewish also called bean They are an excellent alternative to legumes for protein and fiber.
Black beans provide about 25% of this nutrient while white and pinto beans have a protein intake of approximately 23%.
In all cases, these are legumes with a moderate carbohydrate intake and less than most specimens of legumes.
Lentils in all its variants
The lentils In general, regardless of the variant we choose, they constitute a good alternative to add protein to our diet, since they offer around a 23.5% of this nutrient.
Likewise, the lentils They can provide iron and folic acid in appreciable amounts, also offering fiber and quality carbohydrates that our muscles need if we seek to create new structures.
These are legumes with more protein, Ideal if we are looking to gain muscle and also if we are trying to lose weight through a satiating and quality diet.
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Image | Cover photo: Suheyl Burak Photo 1: thomas kintophoto 2: Tamorlanphoto 3: Corleto Peanut butterphoto 4: amirmasoudphoto 5: Shelley Pauls and photo 6: Cesar Hernandez