Optimale Proteinquellen in einer veganen Ernährung für den Muskelaufbau

Optimal protein sources in a vegan diet for muscle building

Tofu is the only source of protein you know so far? Then you're really underestimating plant-based nutrition. This article shows you the best vegan protein sources.

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Building muscle is a key goal for many fitness enthusiasts. While it is often assumed that an effective protein supply for this purpose comes mainly from animal products, a vegan diet offers a wealth of high-quality protein sources. In this article, we present various plant-based protein sources that may be of great interest not only to vegans, but to anyone who wants to optimize their muscle building.

Lentils and other pulses

Lentils are true protein wonders, providing around 9 grams of protein per 100 grams. They are not only rich in protein, but also in fiber, making them an excellent choice for a vegan diet. Other legumes such as chickpeas, black beans and peas are also excellent sources of protein.

Tofu and tempeh

Tofu and tempeh, both made from soybeans, are popular with vegans because they are rich in protein and can be incorporated into a variety of dishes. Tofu contains around 8 grams of protein per 100 grams, while tempeh can provide up to 19 grams of protein per 100 grams. They also contain all the essential amino acids.

Nuts and seeds

Nuts and seeds are not only rich in protein, but also provide healthy fats and important micronutrients. For example, almonds contain around 21 grams of protein per 100 grams, while pumpkin seeds have 19 grams of protein per 100 grams. Chia seeds and linseed are also good sources of protein and also provide healthy omega-3 fatty acids.

Whole grain products

Although often underestimated, whole grains such as quinoa, oats and brown rice are good sources of protein. Quinoa is particularly noteworthy as it contains all nine essential amino acids and provides around 4 grams of protein per 100 grams.

Plant-based protein powders

For people who cannot or do not want to meet their protein requirements through food alone, plant-based protein powders offer a practical alternative. Products such as our Organic Vegan Protein can be easily integrated into smoothies or other dishes, offer a complete amino acid profile, are also super convenient & taste great.

Green leafy vegetables

Although leafy green vegetables are not considered a primary source of protein, they can still contribute to overall protein intake. Vegetables such as spinach, kale and broccoli contain important vitamins and minerals as well as protein.


A vegan diet offers a variety of ways to supply the body with high-quality protein for muscle building. By combining different plant-based protein sources, not only can the daily protein requirement be met, but a balanced and nutritious diet can also be achieved. This shows that with a little planning and care, it is possible to build muscle effectively and healthily without animal products.