Vegetarian Diet

HOW TO BUILD MUSCLE ON A VEGETARIAN 

BEST VEGETARIAN PROTEIN DIET

perhaps one of the most neglected meal components – Protein is the reason behind muscle regeneration, performance, and upkeep. Without it, you will find it impossible to get fitter. Animal protein helps maintain a well-balanced diet for most non-vegetarians. But what about the vegetarians? Does one really need to switch meal preferences to gain the maximum protein punch? Not at all. Today we bring you the best vegetarian sources of protein that will help you gain muscle tone and maintain good nutrition. Read on… Whole grains: Although a fine line between carbs, cereal and protein – whole grains like quinoa and barley are excellent sources of protein. At approximately 18gms of protein per cup of cooked quinoa, this wonder grain is one of the best vegetarian sources of protein. Unfortunately, quinoa isn’t easily available in India, since it’s a South American crop. However, some premium stores do stock it. Failing that, barley or jowar and other whole grains are also sufficient vegetarian sources of protein. Soy: A wonderfully versatile ingredient, soy in all its shapes and forms is a great protein source for vegetarians. Drink soy milk, stir in tofu with your salads, or simply munch on soy nuts. You’ll find that soy products can be roped in with just about any meal or snack – from vegetarian biryanis to light noon-time salads…Even mid-evening beverages. One cup of tofu contains approx. 18-20gms of protein. Most packaged tofu and soy milk is fortified with even more nutrients that would serve a vegetarian well. Nuts and seeds: These are protein sources that even non-vegetarians can’t ignore. Nuts like almonds, peanuts, walnuts and seeds like flax, sesame, sunflower, pumpkin are protein and energy powerhouses. However, nuts are also high in fat, so munch on the side of caution. You can even make your own homemade nut butters by simply grinding the nuts of your choice with a dash of olive oil and some more flavourers. Sprouts: Although technically, sprouts come under the beans, legumes and lentils category in vegetarian protein sources, they deserve a special mention. You can sprout already healthy ingredients like alfalfa, mung beans, chickpeas, peas, and soyabeans. These sprouts are highly nutritious and rich in protein. Eat them raw with salads, or mix them in with a spicy, hearty dish – either way, your day’s protein requirements can be sufficiently met with these wonder sprouts. Do remember that for people with acidity, sprouts aren’t the best protein sources. Beans and lentils: Chalk one up for Indian cuisines, because our diets are already rich in these hearty vegetarian protein sources. Whether it’s the ever-loved Rajma Chawal or the various Eastcoast beans and lentil curries with kokam and tamarind, beans and lentils are an intrinsic part of our food culture. And rightly so. One cup of beans (kidney, black, red) contains approximately 15gms of protein. These do not, however, perform as optimally as dairy and soy sources of protein. Therefore, vegetarians must still take care to include all the other protein sources mentioned here. Dairy : Dairy has recieved some bad press recently (Re: Lactose intolerance being more common than we think). However, if you do not have any digestion problems or adverse reactions to natural whey protein and simple plain yogurt, we say give it a try. Whey protein is simply the leftover residue from the cheese-making, paneer-making process. Resort to artificial (closest to natural state) whey protein only if you aren’t getting enough protein in your daily diet. Yogurt is easier to digest than milk, and is a great protein source for vegetarians.

Vegetarian bodybuilders must overcome dietary challenges.

Meat is the primary source of protein in many bodybuilders' diets. Vegetarian bodybuilders often face plateaus in muscle gains due to lack of protein and other nutrients. With proper planning, you can boost your vegetarian diet to provide ample protein and nutrients without including meat or animal byproducts.

Guidelines

Depending on your gender, height, weight, age, bodybuilding style and health, you need a different amount of calories, protein, carbohydrates, fats, vitamins and minerals. A professional analysis is the best option to determine your nutrient goals. Keep your diet interesting and healthy by rotating your food choices so you do not eat the same thing every day. This prevents deficiencies and boredom. Your meals should be frequent to provide your body with protein throughout the day. Between six and eight small meals daily will help your muscles grow in size and strength.

Fruits and Vegetables

Eat large amounts of fruits and vegetables to supply your body with antioxidants and nutrients. These keep you healthy by boosting your immune system along with your energy levels. The fruits and veggies do not always have to be fresh -- some frozen fruit in your smoothies or frozen vegetables in a stir-fry are healthy too. The longer food stays frozen, however, the more its nutritional value deteriorates. Broccoli and spinach are important veggies to focus on -- they are both high in calcium and iron, two nutrients that may be lacking in a vegetarian diet.

Nuts, Legumes and Grains

Adequate protein intake is difficult to achieve as a vegetarian bodybuilder. One of the easiest ways to get protein is with nuts, legumes and grains. Options include any type of beans, chickpeas, lentils, peanuts, walnuts, flaxseed, peanut butter and quinoa. Many of these -- such as flaxseed -- provide your body with amino acids it might be missing from the lack of meat in your diet. Amino acids are a must for healthy bodybuilding. Quinoa is a better option than grains like brown rice, as it has higher protein content along with several amino acids that brown rice is lacking.

Soy Products

Soy products are healthy sources of protein. While tofu is an obvious meat replacement, many prefer the flavor and consistency of tempeh. Tempeh is made of pressed soybeans and is useful in an array of dishes. Soymilk is an option if you do not drink dairy. Protein powders are another ideal dietary element. If you eat animal byproducts, casein or whey protein powders are best -- otherwise, use soy protein powder, which mixes well with soymilk, peanut butter and even legumes. To mix protein powder with peanut butter, stir it in until smooth -- for legumes, start with cooked beans and mash them with a fork until the powder is thoroughly mixed in.

Eggs and Dairy(if u eat)

For vegetarian bodybuilders who eat dairy and eggs, these are invaluable sources of protein. Milk, ricotta cheese and cottage cheese are useful in breakfasts, lunches, dinners and snacks. Each of these ingredients works as the base of a smoothie, on their own for a quick, small meal or as a side dish. Eggs and egg whites are versatile for scrambles, salads, soups and stir-fries. Alternately, boil them for a convenient protein boost. Egg white powder is an option for adding protein to drinks and soups, as well.