Best Veg Protein Sources for Muscle Building
A large population is heading towards a fitness-friendly lifestyle by exercising regularly. Additionally, these exercises demand protein to overcome fatigue and increase muscle strength. Therefore, the demand for high-protein food varieties is rising. However, not every person can incorporate supplements and non-veg protein sources in their daily diet.
This is where high protein veg food varieties come into action. This blog will provide you with a list of the top 10 veg protein sources you can use for muscle building and meeting your fitness objectives. These food choices are high in protein as well as provide the required nutrients for body-building. So let’s start with.
1. Cheese
Cheese is one of the most consumed high-protein vegetarian foods. In the market, you can get different varieties of cheese to satisfy your diverse requirements. Those who are looking to build muscles and meet their fitness goals can include cheese as a part of their routine diet. Since, it is rich in protein and other nutrients required for muscle building. On the other hand, Mozzarella cheese alone offers 100 grams of protein in a serving of 28 grams. In addition, consuming cheese fulfills your calcium requirements. It’s high in calcium, which helps improve your bone health. Also, it offers nine essential amino acids.
2. Peas
Peas are another veg protein source for those looking for meat-free protein. A 100g of peas contains 5g of protein and only 81 calories. Also, you get the nutrient benefit of dietary fiber and amino acids if you add peas to your vegetarian meals. Along with this, having peas provides you with the vitamins and minerals essential for avoiding illness, as reported in an article published by Cambridge University Press.
3. Tofu
Tofu is a meat-free solution made from soya. It provides 8 grams of protein content per 100 grams serving. In addition, you will get all the essential amino acids your body needs. Also, Tofu provides a host of other nutrients such as fats, carbs, and a vast variety of vitamins and miners. You can have it grilled or add it to pasta and other dishes to get the required protein from a vegetarian source.
4. Beans
Beans are another perfect option, if you are looking for vegetarian protein sources. One cup of cooked beans provides 21 grams of protein necessary for muscle-building needs. Moreover, they are rich in fiber and offer several health benefits. Including improved gut health and reduced cholesterol and high blood pressure. However, one thing you must remember is that not all beans contain the same amino acid profile.
Therefore, you should prefer to add black beans or kidney beans to your diet. In addition, they will provide you with almost all the essential amino acids required for your body besides methionine. Due to its high demand for veg protein source, it is cultivated commercially using a Swaraj Tractor and other farming equipment.
5. Lentils
Lentils are a good source of veg protein. In one serving of 198 grams of lentils, you get 18 grams of protein. Along with this, lentils are rich in folate, manganese, and iron, which makes them an essential ingredient to add to your vegetarian diet. Even the presence of several amino acids in lentils can’t be ignored. You get a high content of leucine and some other amino acids like tryptophan and methionine in low amounts.
6. Eggs
Eggs are highly popular among gym freaks for fulfilling their daily protein needs. On an average, One egg provides 6 grams of protein and only 72 calories. Moreover, if you add eggs to your vegetarian diet, you will get all nine amino acids essential for body-building that too in a balanced proportion. Eggs are not only a rich source of protein but also have a good content of vitamin B12, which is found in meat.
One egg provides 0.6 micrograms of B12 that fulfills 25% of your daily needs. It is essential to save you from a special type of anemia that makes people feel tired and weak. So those who can’t have meat to fulfill their protein and B12 needs for body-building can add eggs to their diet.
7. Chickpeas
Adding chickpeas to your vegetarian diet will provide you with 19 grams of protein per 100-gram serving. Other than protein, they contain 7-8 grams of fiber in one portion. You can have chickpeas, adding them to curries and salads, and how can you forget your favorite hummus dip? Chickpeas are one of the most consumed pulses in India. Therefore, it is produced on a large scale to fulfill market demands. Farmers use a Mahindra Tractor for the cultivation of chickpeas, including other farming equipment, for less farming effort.
8. Oats
Oats are mainly known for carbohydrates. But they are a unique grain that offers approx 11 grams of protein per 100 grams. Along with this, you can have oats with yogurt or prepare them overnight to enjoy as a traditional breakfast or porridge.
9. Greek Yogurt
Greek Yogurt is a high-protein snack solution for vegetarians because it provides 10 grams of protein per 100 grams serving. Moreover, It is low in sugar, which makes it a good choice from other yogurts available on the market.
10. Seitan
Seitan is a top veg protein source for muscle building. It contains as much protein per calorie as chicken breast. Moreover, it is low in fat and high in calcium, which makes it a good choice for bone health. Along with this, you will get all nine essential amino acids for your body-building needs.
Conclusion
These above-mentioned are the best high-protein vegetarian food options suggested by expert nutritionists in the fitness industry. If you add these veg protein sources to your diet, you will not only get protein but also the essential amino acids your body needs. But remember that you don’t need all the essential amino acids from one food. Therefore, you can get them by adding various food options to your diet. Choose your best picks and fulfill your daily protein needs for body-building through meat-free food solutions.
