6 Makanan Pembentuk Otot untuk Vegetarian

Krisna Daneshwara

Editor:

  • Seorang vegetarian juga bisa memenuhi kebutuhan protein hariannya untuk membangun massa otot.
  • Sebab, banyak makanan nabati yang punya kandungan protein tinggi.
  • Salah satunya adalah tahu dan tempe yang kerap disebut makanan rakyat karena harganya yang murah.

SKOR.id - Muncul mitos di kalangan anak fitness kalau vegetarian bakal kesulitan membentuk otot.

Sebab, banyak yang menganggap, sumber makanan berpotein tinggi berasal dari hewan, misalnya saja dada ayam, daging sapi tanpa lemak, telur, dan lain-lain.

Ya, untuk membentuk otot, seseorang tidak bisa hanya mengandalkan latihan beban. Mereka harus mendapatkan asupan protein cukup, kira-kira 1,5 gr/kg berat badan.

Namun, ternyata ada banyak makanan nabati yang beprotein tinggi.

Berikut lima jenis makanan nabati yang bisa membantu vegetarian membentuk otot:

1. Sprinulla

Sprinulla merupakan tanaman sejenis ganggang yang disebut rajanya protein.

Bayangkan, 70 persen kandungan nutrisi pada tumbuhan ini adalah protein. 

2. Biji-bijian

Biji-bijian adalah sumber protein nabati terbaik. Ambil conth wijen dan chia seed (biji chia) yang bisa mengandung 20 sampai 30 gram protein di setiap 100 gramnya.

Biji-bijian ini bisa dikonsumsi dengan cara mencampurnya dengan minuman. 

3. Selai Kacang

Selai kacang sangat cocok menjadi teman rot di pagi hari. Ya, selai kacang atau yang dalam bahasa Inggris disebut peanut butter adalah makanan yang sangat tinggi protein.

Dalam 100 gram selai kacang, terdapat sekitar 25 gram protein.

4. Kacang-kacangan

Segala jenis kacang-kacanga, mulai dari kacang tanah, mete, pistachio, sampai almond memiliki protein yang sangat tinggi.

Sebanyak 100 gram kacang tanah mengandung 26 gram protein.

5. Oatmeal

Oatmeal merupakan makanan yang sangat cocok untuk menggantikan nasi karena cukup mengenyangkan.

Namun, bukan hanya karbohidrat yang didapat, oatmeal memiliki kandungan protein yang tinggi. Dari 100 gram oatmeal terkandung 13 gram protein

6. Tahu-Tempe

Tahu dan tempe merupakan makanan yang mudah didapat dan sangat murah harganya.

Di balik harganya yang ekonomis, kedua makanan ini memiliki protein yang cukup tinggi. Anak fitness dengan budget cekak bisa memanfaatkan dua makanan ini untuk membentuk otot.

Tahu memiliki sekitar 12 gram protein di setiap 100 gramnya. Sedangkan tempe punya kandungan protein lebih tingi, sekitar 18 gram protein per 100 gram.

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