{"id":4733,"date":"2018-05-30T21:00:24","date_gmt":"2018-05-30T19:00:24","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4733"},"modified":"2023-08-07T23:41:00","modified_gmt":"2023-08-07T21:41:00","slug":"musculation-vegan-top-5-des-meilleurs-aliments-vegan-proteines","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2018\/05\/30\/musculation-vegan-top-5-des-meilleurs-aliments-vegan-proteines\/","title":{"rendered":"Musculation Vegan : Top 5 des meilleurs aliments vegan prot\u00e9in\u00e9s"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Par conviction ou simple curiosit\u00e9, l\u2019alimentation vegan se d\u00e9veloppe beaucoup. A un tel point qu\u2019on retrouve la mention \u201cvegan\u201d sur certains produits en grande surface, et les marques de compl\u00e9ments alimentaires lancent m\u00eame des gammes de produits vegans. Pour un pratiquant de musculation, s\u2019inscrire dans un r\u00e9gime alimentaire vegan am\u00e8ne plusieurs questions : Peut-on atteindre son quota journalier de <a href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/20\/importance-proteines-musculation\/\" target=\"_blank\" rel=\"noopener\">prot\u00e9ines<\/a> ? Quels sont les aliments \u201cvegan\u201d les plus riches en prot\u00e9ines ?<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2018\/05\/30\/musculation-vegan-top-5-des-meilleurs-aliments-vegan-proteines\/#Les_meilleurs_aliments_vegan_pour_la_musculation\" >Les meilleurs aliments vegan pour la musculation<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2018\/05\/30\/musculation-vegan-top-5-des-meilleurs-aliments-vegan-proteines\/#Le_soja\" >Le soja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2018\/05\/30\/musculation-vegan-top-5-des-meilleurs-aliments-vegan-proteines\/#Le_quinoa\" >Le quinoa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2018\/05\/30\/musculation-vegan-top-5-des-meilleurs-aliments-vegan-proteines\/#Les_haricots_rouges\" >Les haricots rouges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2018\/05\/30\/musculation-vegan-top-5-des-meilleurs-aliments-vegan-proteines\/#Les_pois-chiches\" >Les pois-chiches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.fitnition.fr\/index.php\/2018\/05\/30\/musculation-vegan-top-5-des-meilleurs-aliments-vegan-proteines\/#Les_Lentilles\" >Les Lentilles<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_meilleurs_aliments_vegan_pour_la_musculation\"><\/span>Les meilleurs aliments vegan pour la musculation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Le_soja\"><\/span>Le soja<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bien connu des v\u00e9g\u00e9tariens et des v\u00e9gans, le soja est depuis longtemps reconnu pour \u00eatre un aliment riche en prot\u00e9ines v\u00e9g\u00e9tales. Que ce soit avec du tofu, du lait de soja ou simplement par les graines, il existe diff\u00e9rentes mani\u00e8res de consommer cet <strong>aliment vegan riche en prot\u00e9ines v\u00e9g\u00e9tales<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"442\" height=\"329\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Graines-Soja_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation.png\" alt=\"Graines-Soja_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation\" class=\"wp-image-4734\" title=\"Graines-Soja_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Graines-Soja_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation.png 442w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Graines-Soja_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation-300x223.png 300w\" sizes=\"auto, (max-width: 442px) 100vw, 442px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Le soja est souvent pr\u00e9sent\u00e9 comme l\u2019alternative \u00e0 la viande, car \u00e0 poids \u00e9gal il contient plus de prot\u00e9ines et de fer que la la viande bovine. Manger 100g de graines de soja vous fournira <strong>plus de 35 g de prot\u00e9ines<\/strong>, alors que la viande vous en apportera \u201cseulement\u201d 21g. Et contrairement \u00e0 la viande qui est riche en acides gras satur\u00e9s (mauvaises graisses), les graines de soja sont une tr\u00e8s bonne source d\u2019acides gras poly insatur\u00e9s (bonnes graisses).<br>Toutes ses raisons font du soja et surtout des <strong>graines de soja l\u2019un des meilleurs aliments vegan prot\u00e9in\u00e9s<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Le_quinoa\"><\/span>Le quinoa<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Avec environ <strong>14g de prot\u00e9ines v\u00e9g\u00e9tales pour 100g<\/strong>, le quinoa n\u2019est peut-\u00eatre pas l\u2019aliment le plus riche en prot\u00e9ines mais il reste quand m\u00eame un excellent aliment v\u00e9gan prot\u00e9in\u00e9. En effet, le quinoa est tr\u00e8s int\u00e9ressant pour la richesse de ses prot\u00e9ines car il contient un <strong>aminogramme complet<\/strong> qui vous fournira tous les acides amin\u00e9s essentiels dont votre corps a besoin.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"496\" height=\"321\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Quinoa_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation.png\" alt=\"Quinoa_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation\" class=\"wp-image-4735\" title=\"Quinoa_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Quinoa_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation.png 496w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Quinoa_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation-300x194.png 300w\" sizes=\"auto, (max-width: 496px) 100vw, 496px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Pour compl\u00e9ter la liste de ses vertus, il est \u00e9galement riche en fibres et ne contient pas de gluten. C\u2019est donc un aliment vegan riche prot\u00e9ine \u00e0 avoir absolument dans vos placards.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_haricots_rouges\"><\/span>Les haricots rouges<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Excellente source de prot\u00e9ines v\u00e9g\u00e9tales, les haricots rouges sont tr\u00e8s appr\u00e9ci\u00e9s des vegans et v\u00e9g\u00e9tariens. Avec un <strong>taux de prot\u00e9ine d\u2019environ 22g pour 100g<\/strong> de haricots secs, ils peuvent tr\u00e8s bien s\u2019inscrire dans un plan alimentaire vegan pour la musculation.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"482\" height=\"310\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Haricots-Rouges_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation.png\" alt=\"Haricots-Rouges_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation\" class=\"wp-image-4736\" title=\"Haricots-Rouges_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Haricots-Rouges_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation.png 482w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Haricots-Rouges_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation-300x193.png 300w\" sizes=\"auto, (max-width: 482px) 100vw, 482px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">En plus de leur apport en prot\u00e9ines, les haricots apportent aussi \u00e0 l\u2019organisme des antioxydants et des min\u00e9raux comme le fer et le cuivre.<br>Pour un apport en prot\u00e9ines v\u00e9g\u00e9tales complet, ils sont souvent associ\u00e9s \u00e0 des pois-chiches ou lentilles.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_pois-chiches\"><\/span>Les pois-chiches<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Que ce soit pour un r\u00e9gime adapt\u00e9 \u00e0 la musculation ou non, le pois-chiche est sans doute l\u2019une des l\u00e9gumineuses les plus consomm\u00e9es par les vegans. En effet, avec un <strong>apport en prot\u00e9ines d\u2019environ 19g pour 100g<\/strong> de pois-chiches, ils permettent d\u2019augmenter facilement son apport prot\u00e9ique journalier.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"476\" height=\"307\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Pois-Chiches_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation.png\" alt=\"Pois-Chiches_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation\" class=\"wp-image-4737\" title=\"Pois-Chiches_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Pois-Chiches_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation.png 476w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Pois-Chiches_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation-300x193.png 300w\" sizes=\"auto, (max-width: 476px) 100vw, 476px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Pleins d\u2019autres vertus, le pois-chiche est une source int\u00e9ressante de fibre et de min\u00e9raux comme le magn\u00e9sium et le calcium.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Les_Lentilles\"><\/span>Les Lentilles<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">L\u00e9gumineuses de qualit\u00e9, les lentilles ne sont pourtant pas l\u2019aliment v\u00e9gans le plus prot\u00e9in\u00e9, avec \u201cseulement\u201d <strong>10g de prot\u00e9ines pour 100g<\/strong>. Elles sont surtout consomm\u00e9es pour compl\u00e9ter les acides amin\u00e9s manquantes dans les c\u00e9r\u00e9ales et c\u2019est notamment pour \u00e7a qu\u2019elles sont pr\u00e9sentes dans ce Top 5 des meilleurs aliments vegan&nbsp;prot\u00e9in\u00e9s pour la musculation.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"467\" height=\"309\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Lentilles_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation.png\" alt=\"Lentilles_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation\" class=\"wp-image-4738\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Lentilles_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation.png 467w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/07\/Lentilles_Aliment-Vegan-Prot\u00e9in\u00e9-Musculation-300x199.png 300w\" sizes=\"auto, (max-width: 467px) 100vw, 467px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Mais en plus d\u2019un <strong>apport de qualit\u00e9 en acides amin\u00e9s<\/strong>, les lentilles poss\u00e8dent un <strong>indice glyc\u00e9mique bas<\/strong>, et sont une source int\u00e9ressante de vitamine B et de fibres, en plus d\u2019\u00eatre une source de divers min\u00e9raux (potassium, fer et magn\u00e9sium notamment). Finalement, que vous soyez vegan ou pas, les lentilles sont donc \u00e0 inclure dans votre <a href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/09\/construire-plan-alimentaire-musculation\/\" target=\"_blank\" rel=\"noopener\">r\u00e9gime alimentaire adapt\u00e9 \u00e0 la musculation<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour compl\u00e9ter votre quota de prot\u00e9ine journalier, d\u00e9couvrez aussi <a href=\"https:\/\/www.fitnition.fr\/index.php\/2023\/08\/07\/proteine-en-poudre-vegan\/\">les meilleures prot\u00e9ines en poudre v\u00e9gan<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Par conviction ou simple curiosit\u00e9, l\u2019alimentation vegan se d\u00e9veloppe beaucoup. A un tel point qu\u2019on retrouve la mention \u201cvegan\u201d sur certains produits en grande surface, et les marques de compl\u00e9ments alimentaires lancent m\u00eame des gammes de produits vegans. Pour un [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4739,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[8],"class_list":["post-4733","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-proteines"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Musculation Vegan : Top 5 des meilleurs aliments vegan prot\u00e9in\u00e9s<\/title>\n<meta name=\"description\" content=\"Alimentation vegan en musculation : Comment atteindre son quota de prot\u00e9ines journali\u00e8res avec une alimentation vegan? 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