From the age of 35, we begin to lose muscle mass, and with it, strength. Maintaining a healthy muscle goes beyond an aesthetic sense. By losing muscle and strength we become more vulnerable to falls, injuries, and fractures.
Muscle development depends not only on exercise but also on a good diet. High protein foods are important for muscle health. Proteins must represent approximately 25% of our daily calories. In addition to eggs and chicken breasts, there are other egg alternatives that helps you “fuel the muscle.”
Egg Alternatives For Muscle Gain
Fatty fish like salmon, tuna, and sardine bring complete proteins, with essential amino acids, is a good source of B vitamins and Omega-3 fatty acids.
Omega-3s are good for the heart and brain while reducing inflammation and can also help increase muscle gain during exercise programs.
A cup of plain yogurt provides twelve grams of protein. It is an excellent option for a meal, snack, or post-workout fuel, combine it with nuts and fruits.
The Greek yogurt has a higher protein content, due to its higher concentration and is one of the best egg alternatives for Muscle Gain. During the Greek yogurt pouring process, some calcium is removed. In some commercial Greek yogurts, they can add calcium again, but some don’t. If you consume yogurt as a source of calcium, check the Nutrition Facts label.
Cottage Cheese (Egg Alternatives For Muscle Gain)
Cottage cheese is rich in protein, calcium, and other nutrients.
80% of its protein content is casein. Bodybuilders and athletes have used this supplement for decades.
Unlike whey, casein is slowly absorbed. Increases muscle growth and strength when combined with resistance training. It also helps prevent muscle breakdown.
Soy is rich in nutrients, including B vitamins, fiber, potassium, magnesium, and high-quality proteins. Half a cup of boiled ripe soy provides 15 grams of protein.
Unlike some plant proteins, soy protein is considered a complete protein, which contains the nine essential amino acids that the body cannot produce and that must be obtained from the diet, according to the Harvard School of Public Health.
Black beans are a good source of plant-based proteins to add to your diet. Half a cup of black beans contains 8 grams of protein.
He iron content of beans helps transport oxygen throughout the body, which increases energy production for your activities and increases metabolism. They are also excellent sources of fiber and B vitamins, including folic acid. Added to iron, they provide minerals such as magnesium, phosphorus, and zinc.
Lentils (Egg Alternatives For Muscle Gain)
Half a cup of lentils contains 9 grams of protein and is rich in fiber, a powerful combination that satiates you, regulates blood glucose levels and helps lower bad cholesterol. They are also a good source of folic acid, which helps keep your bones healthy and strong and also one of the best egg alternatives for muscle gain.
Peanut butter is naturally sweet and packed with nutrients that benefit your health. Just one tablespoon of peanut butter has four grams of protein. They are also a source of monounsaturated fats, good for the heart. They also provide vitamins (such as vitamin E), minerals, and fiber. It gives you energy and is easy to incorporate into your diet, in fruits, smoothies, yogurt, oatmeal, and snacks.
Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat, and zero carbohydrates. They contain a large amount of amino acids leucine, What is it necessary for optimal muscle growth.