8 Protein-rich vegetarian foods for muscle building
Muscle building is not only about working out at the gym but also about eating the right diet and incorporating protein-rich supplements in your everyday diet. There are around 20 million vegetarians in the US alone, which is six times than there were in 2015. Tofu is filling in for meat on restaurant menus. Dairy-free milk alternatives are pushing their way on the supermarket shelves. Whey protein is achieving new heights in muscle building. Vegetarianism, which was once a radical diet choice, is becoming mainstream now.
Combining the two mainstream ideas of muscle building, fitness, and vegetarianism. Here are 10 Protein-rich vegetarian food supplements for all who want to gain muscle.
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Quinoa: Widely dominating the global market with its nutty and crunchy texture, and often categorized as a superfood, Quinoa is served and eaten like a cereal grain. It is a protein-rich, low gluten food. It is one of the only plant foods that includes satisfactory quantities of full nine crucial amino acids. Quinoa is also an ideal fit for people who are suffering from Celiac Disease and are intolerant or allergic to gluten. Another key component is its high fiber content. Moreover, the fiber content is much higher than other foods. It ranks quite low on the glycemic index and it helps control sugar levels. Quinoa is a versatile, protein-rich, and delicious meal that provides wholesome nutrition to the vegetarian muscle builders.
Whey Protein: Whey is a protein derived from milk along with casein. It is formed from cheese coagulation and for a major part of the time, it was being discarded as waste material. But due to recent advances made by biologists, it was found that whey proteins hold great significance in the muscle-building process. Whey protein consists of all nine essential amino acids. Moreover, it is also rich in leucine. Leucine is a growth-promoting amino acid. Whey protein is highly accepted by the fitness community these days. It helps in muscle building, lowers cholesterol level, and helps in the regulation of blood pressure.
Soy Products: Belonging to the Asian origin, Soy is replacing meat in the process of muscle building. Soy is rich in proteins and provides numerous nutritional uses. Enthusiastic muscle builders consume soy in milk alternatives and use them in the kind of supplements. Soy contains all of the essential amino acids that the body requires. They’re also plentiful in plant fats, fiber, and other important vitamins, minerals, and advantageous plant compounds. There are three major types of Soybeans. Green soybeans, black soybeans, and yellow soybeans are widely appreciated by the proficient muscle builders.
Nuts: Nuts are replacing meats as good fat and protein-rich supplements. They provide the perfect blend of taste and nutrition at the same time. Nuts are generally ready to eat, which makes them the ideal snack to binge during any time of the day. Muscle builders generally nut milk, nut butter and even sprinkle them on top of salads for a protein-rich diet. Peanuts, almonds, cashews, pistachios, walnuts, and hazelnuts are some popular nuts that are loved by all. They store a good amount of proteins and fats (polyunsaturated which are good for health). Nuts are also rich in antioxidants.
Dairy: Dairy products hold up to 16 nutrients that are beneficial for health. They are protein-rich products and they are also rich in vitamins and minerals like Calcium and vitamin D. They help in maintaining proper functioning of the body and also in helping reducing the risk of certain diseases. Milk is a source of important muscle-building proteins that are commonly known as whey and casein. Milk is a rich source of several growth-promoting hormones. Bovine growth hormone is naturally present in milk in small quantities and it proves to be a huge help to all the muscle builders.
Legumes and Sprouts: Legumes are the seeds of the plant. Sprouts and legumes have numerous health benefits, including reducing cholesterol, moderating blood sugar levels, and increasing healthy gut bacteria. They aid as the best vegetarian protein-rich source for all muscle builders. Sprouts are nothing but water-soaked lentils. Studies have shown that sprouting the lentils increase their protein content by 30%. They are happily eaten as salads, soups, stews, and pancakes by the muscle builders. Moreover, they provide some important minerals and vitamins to the body. Chickpeas, peas, kidney beans, black beans are some of the most commonly consumed legumes and sprouts by the muscle builders.
Cottage Cheese: Cottage cheese is a fresh form of cheese that has not been processed or aged like cheeses. It is a white, creamy, and protein-rich supplement for all body-builders. Cottage Cheese can be made from regular, nonfat, and reduced-fat milk. It can be eaten as salads, curries, sandwiches, and many other ways. Casein accounts for 80% of its protein content in cottage cheese. Moreover, it is absorbed slowly and steadily and is very effective in muscle growth. Casein is highly beneficial to increase muscle-building capacity. It promotes the prolonged absorption of amino acids which leads to rapid muscle growth in the body. Cottage Cheese also helps in promoting bone strength as it is a storehouse for minerals like Calcium.
Oats: Oats are probably the easiest component to incorporate into your diet. 120 ml of dry rolled oats provide approximately 6 grams of protein and 4 grams of fiber. Apart from being a protein-rich and high fiber food, it is also super tasty. Oats are loaded with rich antioxidants like avenanthramides which helps in lowering blood pressure levels by increasing the production of nitric oxide. They also help in improving blood sugar levels and helps to reduce cholesterol levels. You can have in a sweet or savory way depending upon your taste buds. It is a great source of proteins and fiber for the muscle builders.