A huge dilemma most vegetarians face while gaining muscle mass is – Am I getting enough proteins? After all, most of us have been prescribed the renowned high-protein-low-carb diet to get ripped. But cast aside your aspersions; there are tons of proteins to be found in vegetarian sources too.
Whole grains and quinoa
Whole grains are a great source of protein but you’ve hit jackpot in quinoa. Unlike many other sources of vegetarian protein, quinoa comprises of all essentials that make it a ‘complete protein’. Just one cup of cooked quinoa provides you with about 18 grams of protein. Whole grains, including whole grain bread, brown rice, and barley are some of the ideal protein-rich options for vegetarians.
Black beans, kidney beans, dal or hummus – pick whichever you fancy and watch the protein grams add up.
Soy is one protein every health freak swears by! It’s a flavour chameleon and you can get soy in the form of soy milk, tofu, edamame, soy ice cream, yoghurt, nuts, soy cheese and more. Many brands of tofu and soy milk are also additionally fortified with essential nutrients, making them absolute must-haves for your protein intake
All nuts, including peanuts, cashews, almonds and walnuts are protein-rich. However, because they’re also high in fat, do not make them your primary source of protein. But they make for a great post-workout meal or an occasional snack.
Trying to build some serious muscle? Then your protein requirement will be marginally higher than that of an average person. That’s where whey protein comes into picture. Consult your dietician before making a purchase and opt for a powder which also contains casein, another dairy-based builder.
Written By : Manasi Rawalgaonkar