More people are starting to adopt plant-based diets due to its nutritional strong points and many health benefits. However, there are many people who are hesitant to make this lifestyle change because of the glaring questions: Will I still get enough protein to build muscle? Even though the conventional belief has been, for many years, that only meat will help you to build muscle, well-planned vegetarian meal plans which include high-quality proteins are now proven to also assist in muscle-building. Remember that if you don’t include any animal proteins in your diet, it would definitely be beneficial to take some natural supplements to make sure your body has everything it needs. Visit Customer Review for more info.
It all comes down to the amino acids that our bodies need. Eggs, meat and dairy products contain all nine essential amino acids in exactly the perfect ratios we require, and as a result, are the most converted protein sources. Many plant-based proteins do not contain the amino acids in the required proportions and it is, therefore, important to eat a variety of seeds, vegetables, legumes and grains to fulfill your protein needs.
Eat A Lot Of Protein
If you want to build muscle while on a vegetarian diet, it is recommended that you eat quality protein at every meal. They should be paired with plenty of water, vegetables, nuts, whole grains, vegetables and fruits.
The recommended dietary allowance of protein for women is 46 grams, 56 grams for men and 71 grams for women who are pregnant and breastfeeding. Even higher intakes of protein than the recommended dose mentioned above are beneficial if you want to lose weight. This is because protein helps to boost your metabolism and also helps you to feel fuller for longer.
Chocolate milk is a source of high-quality protein. It aids with muscle recovery after strenuous training sessions as one cup provides around 8 grams of protein and it also contains all nine of the essential amino acids that your body requires. It is further also a source of potassium, the B vitamins, iodine, calcium, vitamin D and vitamin A.
Quinoa contains all the essential amino acids, unlike most grains. One cup of quinoa contains 8 grams of protein – that’s even more than the protein content of an egg. It further also provides plenty of magnesium and iron. It can be used as a substitute for rice and it also tastes great in cold salads. Get a delicious quinoa salad recipe here.
A cup of lentils will provide you with 18 grams of protein, which is more than you’ll find in a tin of tuna. They are also really high in fiber which will help you to feel full and aid your body with digestion.
Beans And Peas
Beans and peas are definitely the most affordable sources of vegetarian protein and they are very versatile too. Beans offer 12-14 grams of protein per cup and there are so many to choose from with different colors, textures and tastes. One cup of peas contains 7 grams of protein as well as 6 grams of fiber.
Soy contains a lot of protein and is also low in fat. Soy milk contains 8 grams of protein per cup, tofu contains 10 grams of protein per ½ cup and 2 ounces of tempeh contains 10 grams of protein.
Seeds And Nuts
One ounce of nuts contains around 5 grams of protein, 1-ounce of pumpkin seeds contains 7 grams, 1-ounce of chia seeds contains 4 grams, 1-ounce of sunflower and sesame seeds contains 5 grams, 1-ounce hemp seeds contains 6 grams and 2 tablespoons of peanut butter contain 8 grams of protein.
One egg contains 6 grams of protein. Even though the egg white contains more protein than the yolk, the yolk provides many other vitamins and minerals such as manganese, selenium, zinc, phosphorus, copper, calcium, iron, B12, B6, vitamins A, D, E, K, thiamine and folic acid.
A six ounce serving of this popular item touts 15 grams of protein. It can be paired with fruit for breakfast or a quick snack or it can be used in dressings or instead of mayonnaise or sour cream.