Tempeh Overview
Tempeh is fermented whole soybean product with more protein, fiber, and nutrients than tofu, plus probiotics from fermentation that support gut health.
Why Tempeh Helps With Strength Training Support
Strength training requires strategic nutrition to support neuromuscular adaptations, recovery, and progressive overload. Adequate protein, strategic carb timing, and micronutrient sufficiency are key to maximizing strength gains.
Tempeh Nutrition Facts
Per 100g (100g (about 1/2 cup crumbled))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 193 | — |
| Protein | 19.9g | 40% |
| Total Carbohydrates | 9.4g | 3% |
| Dietary Fiber | 6g | 21% |
| Sugar | g | — |
| Total Fat | 11g | 14% |
| iron | 2.7mg | 15% |
| magnesium | 81mg | 20% |
| calcium | 111mg | 11% |
| zinc | 1.1mg | 10% |
| phosphorus | 266mg | 27% |
GI: 15 ()
Key Nutrients in Tempeh for Strength Training Support
Protein
19.9gSupports strength training support by providing essential protein
Iron
2.7mgSupports strength training support by providing essential iron
Zinc
1.1mgSupports strength training support by providing essential zinc
Magnesium
81mgSupports strength training support by providing essential magnesium
Best Ways to Eat Tempeh for Strength Training Support
- Marinated and pan-fried or grilled
- Crumbled as ground meat substitute
- Steamed then added to stir-fries
- Sliced and used in sandwiches
Pro Tip:
Focus on progressively increasing training volume and intensity while staying in a slight calorie surplus. Strength gains are 70% training stimulus and 30% nutrition - you can't out-eat poor programming, but inadequate nutrition will limit even perfect training.
Tempeh Health Benefits
- Complete protein with all amino acids
- Probiotics from fermentation aid digestion
- Higher fiber than tofu (whole soybeans)
- Isoflavones support bone and heart health
- More bioavailable nutrients due to fermentation
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