You don’t have to eat meat to build muscle! Vegetarian nuts and kale are super effective

Vegetarians don’t have to worry about building muscle. If you eat the right foods, you still have the chance to become a muscular man or a super athlete! According to research, vegetarians can also effectively absorb protein and maintain muscle strength through a proper diet. Scientists have discovered that if you eat the right "three vegetarian treasures", you will be as powerful as meat eaters!

There are many internationally renowned triathletes, world gymnastics champions, bodybuilders, etc., who are all vegetarians, including: American triathlete Dave Scott, 6-time World Triathlon champion, and the 60-year-old Swedish bodybuilder Andreas Cahling, who is known as the real version of "Master Roshi".

Increase muscle mass, prevent osteoporosis, and reduce body fat

Many people are worried about the lack of muscle mass in middle and old age, and the risk of osteoporosis. Muscles not only support the body, but are also the largest endocrine organ in the human body. Increasing muscle mass can reduce body fat, improve bone health, and improve metabolism. It can also reduce the risk of diabetes, high blood pressure, and coronary heart disease. Everyone knows that supplementing protein can help muscle growth, but eating meat is not the only way to supplement muscle.

Vegetarians eat beans, nuts and kale to maintain muscle mass

According to the British Daily Mail, scientists have discovered that as long as vegetarians eat beans, nuts and cabbage, they will be as strong as meat eaters! According to a new study, a vegan diet can effectively absorb protein and maintain muscle strength and quality. Researchers at the University of Massachusetts in the United States surveyed 2,986 men and women and asked them about their diet. It found that 82% of participants got the recommended daily amount of protein across six diet patterns, including: fast food, full-fat dairy products, fish, red meat, low-fat milk, and beans.

Muscle mass, strength and bone density were then assessed to see if the dietary pattern had any impact. The results showed that people who ate the most protein had the best muscle quality, the strongest quadriceps, and even stronger muscles in the front of the thigh.

Scientists have discovered that vegetarians can be just as strong as meat eaters if they eat beans, nuts and kale!

The scientists found that people who ate beans, nuts and kale had the same strength as meat eaters, but the results did not change some people's eating patterns. The study was published in the American Journal of Clinical Nutrition. People who got the bulk of their protein from red meat experienced the same benefits as those who ate only beans. "A high-protein diet is good for most people," said study author Dr. Kelsey Mangano. "It is beneficial for maintaining muscle mass and strength, especially as we age."

Increasing protein intake from grains and legumes can reduce mortality

Researchers at Massachusetts General Hospital also found that eating less animal-based protein, such as red meat and dairy products, and increasing plant protein from grains, beans and soy, can significantly reduce mortality and reduce the death rate from heart disease by 12%.

According to international recommendations, the average elderly person should consume 1 to 1.2 grams of protein per kilogram of body weight per day. If the elderly have acute or chronic diseases, the amount should be increased to 1.2 to 1.5 grams of protein per kilogram of body weight per day. This recommended amount applies to all patients except those with severe renal insufficiency. Therefore, taking a 60 kg healthy elderly person as an example, he should consume 60 to 72 grams of protein a day.

Athletes should supplement protein before exercise to lose fat and gain muscle

If you are an athlete and want to lose fat and gain muscle, you must pay attention to protein supplementation, because protein plays an important role in both muscle synthesis and maintaining endurance. Supplementing protein before exercise can help lose fat and gain muscle. According to research published in the Journal of the International Society of Sports Nutrition, supplementing with protein and carbohydrates before exercise will increase muscle synthesis.