Top 5 complete Protein Foods for vegetarian
Mistakenly it is believed that vegetarians have to compromise for protein sources but this is not true. This misconception that vein popping muscles are only built with egg whites and chicken. Every individual needs 1.5g pf protein per kg of body weight that can easily be acquired from a vegetarian diet that has milk, curd, nuts, soya and lentils.
There are many vegetarian complete protein foods that provide essential amino acids. Let's know about the vegetarian protein sources that are required in a vegetarian bodybuilding diet.
1. Milk and Yogurt:
Milk is an excellent source of high quality of protein that make it a complete food to be included in the diet. Milk protein is rich in lysine that make it an ideal choice. Whether you are using full fat, low fat or non-fat milk, your protein content remains same at 8 gram or higher in a cup of milk which has 18 amino acids, essential and non-essential but there is a difference in the calories count.
Yogurt offers more protein than milk. 1 cup yogurt (250 g approx.) offers 13 gram protein and along with it, yogurt contains probiotics, vitamin B12, potassium and zinc.
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Soy is high in protein and is an alternative for many foods. Soy key benefits is its high protein content, vitamins, minerals and insoluble fibre. Best known soy product is Tofu that is easily available. Tofu contains protein as well as unsaturated fat and as per studies people who take unsaturated fats post workout , the blood flow in their arteries gets increased upto 45% that helps in faster recovery.
Soy Chunks 45g serving has 24g protein and 160 calories.
Soy Milk one cup has 11g protein and 127 calories.
And 100g Tofu has 14g protein and 110 calories.
Lentils are protein powerhouse. Lentils best part is that it provides generous doses along with minerals and healthy fibre. Being a plant protein, lentils are deficient in two essential amino acids methionine and cysteine but these amino acids are available inside grains so lentils can be paired with grains.
Masoor Dal - 25.1g Protein Per 100g
Moong Dal - 24.5g Protein Per 100g
Urad opr Black Dal - 24g Protein Per 100g
Kidney Beans - 22.9g Protein Per 100g
Bengal Gram - 17.1g Protein Per 100g
Quinoa is a whole grain and it has essential amino acids that make it a beneficial food for non meat eaters. Use soaked quinoa because soaking removes the bitter coating of quinoa. Most whole grains does not contain lysine amino acid but quinoa contains lysine as well as other essential amino acids. 1 cup of quinoa has 220 calories and 8g high quality protein.
5. Spirulina with nuts:
Spirulina is a blue green algae and ia a high quality protein source for vegans and vitamin B12. Your body can't make vitamin b12 on its own and you have to get b12 from diet or supplements on regular basis. Vitamin b12 helps in making DNA and red blood cells. Spirulina is not a complete protein. It has 55-70% protein. That's why you can use it with some grain or nuts to transform it into complete protein with vitamin b12. Spirulina 1 table spoon has 4g protein.
As a vegetarian athlete or bodybuilder, you have to make your own protein recipes by plant foods that are good source of protein like spinach, sundried tomatoes and peas. one cup spinach has 5g protein, one cup peas has 8g protein and similarly sun-dried tomatoes has 6g protein. Additionally, these plant foods has sufficient dose of vitamins and antioxidants that make them a rich source of protein snacks. You can use soy, tofu, paneer, yogurt along with these vegan protein foods.
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