Four vegetarian foods for stronger muscles

Many people believe that to gain strong muscles one should eat more meat. In fact, some vegetarian foods also have the effect of strengthening muscles.

1. Nuts

Nuts are rich in protein and good for muscle growth. For example, 1 cup of almonds (about 227 grams) contains 30 grams of protein and 71 grams of "good fat".

2. Fermented black beans and tofu

Both of these vegetarian foods are good for muscle growth and are excellent substitutes for meat. And tempeh has been fermented, so it is easier to digest and absorb. One cup of tempeh (about 185 grams) contains 30.78 grams of protein.

3. Quinoa

The United Nations has designated 2013 as the "Year of Quinoa". Quinoa looks like rice, but it resembles other grains when cooked. One cup of raw quinoa (about 185 grams) contains 24 grams of protein and 9 important amino acids that the human body cannot produce. Quinoa also contains a large amount of carbohydrates, which can ensure energy supply for high-intensity exercise for a long time.

4. Seed foods

Seed foods such as flax seeds, sesame seeds, pumpkin seeds and sunflower seeds are rich in protein and "good fats". Flax seeds are also rich in omega-3 fatty acids, dietary fiber and various antioxidants.