Seitan (Wheat Gluten) Overview
Seitan is pure wheat gluten with exceptional protein (21g per 3oz) and meat-like texture, ideal for plant-based diets.
Why Seitan (Wheat Gluten) Helps With Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
Seitan (Wheat Gluten) Nutrition Facts
Per 85g (3 ounces)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 104 | — |
| Protein | 21g | 42% |
| Total Carbohydrates | 8g | 3% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 1.4mg | % |
| selenium | 13µg | % |
Key Nutrients in Seitan (Wheat Gluten) for Muscle Building
Protein
21gSupports muscle building by providing essential protein
Best Ways to Eat Seitan (Wheat Gluten) for Muscle Building
- Marinated and grilled
- Stir-fried strips
- Breaded and fried
- Thinly sliced for sandwiches
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
Seitan (Wheat Gluten) Health Benefits
- Very high protein comparable to meat
- Very low fat - leaner than most proteins
- Iron supports energy production
- Versatile meat-like texture
Important Considerations
- Pure gluten - avoid if celiac or gluten sensitive
- Often high in sodium
- Not complete protein (low lysine)
- Heavily processed - whole foods preferable
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