Plant-Based Protein Sources for Strength and Growth

RIVANSHI RAKHRAI

Plant-based protein powder

Plant-based protein powders made from peas, rice, or hemp, offering about 20-30 grams of protein per serving, are convenient additions to smoothies and baked goods for a protein boost.

Seitan

Seitan, a gluten-based meat substitute, offers a meaty texture and packs about 25 grams of protein per 3.5 ounces.

Tofu

Tofu and tempeh, versatile soy products, provide about 20 grams of protein per 1/2 cup, suitable for various meals.

Leafy greens

Leafy greens such as spinach, kale, and broccoli, though not high in protein individually, contribute significantly when consumed in large quantities, along with vitamins and minerals.

Whole grains

Whole grains like oats and brown rice offer complex carbs and 5-7 grams of protein per cooked cup, ideal for sustained energy and muscle recovery.

Nuts

Nuts and seeds such as almonds, chia seeds, flaxseeds, and hemp seeds offer a mix of protein, healthy fats, and fiber, providing about 10-15 grams of protein per ounce, perfect for snacks or meal additions.

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