Looking to build muscle on a vegetarian diet? Look no further. We have outlined the top 10 foods you should be eating to build more muscle on a vegetarian diet.
Here Are 10 High Protein Vegetarian Foods for Muscle Building
Proteins play an active role in all stages of human life. Protein is essential to our body’s development, growth, brain development and healthy life.
Proteins, which play a key role in our quality of life, are obtained from foods, so it is vital to choose protein-rich foods.
We consume protein constantly to keep our bodies functioning properly. This reveals the fact that we constantly need protein.
But we may not always be in a position to get enough protein. For this reason, it is possible to accumulate enough spare protein in our body that can be used in short-term deficiencies.
However, if we do not gain enough from this consumption of food, the spare protein store will be depleted.
In the case of such a situation, the structural proteins in the cell break down and our health begins to deteriorate. That’s why we must meet our protein needs regularly.
It can be easy for many of us to obtain protein with meat and meat-derived products. But if some think that getting protein is difficult for vegetarians who prefer to live away from these products, we have to tell them; not at all. In adults, an average of 16-18% of body weight consists of protein.
To maintain this balance, at least 70 grams per day for each adult male; Women should consume 60 grams of protein (0.8 grams to 1 gram per kilo depending on their weight, around 2 grams per kilo for those who exercise).
So what are high protein vegetarian foods for muscle building?
High Protein Vegetarian Foods for Muscle Building
We can consume this dairy food at every meal of the day.
Especially 1 bowl of nonfat yogurt, which will be eaten 1 hour before going to bed at night, plays a role in the renewal of our cells while we are asleep. A good alternative in terms of protein gain, 100 grams of yogurt contains 10.2 grams of protein.
Broccoli, a miracle vegetable, contains protein. This vegetable is preferred by people who want to gain protein as well as people who calculate calories.
We can obtain 4 grams of protein from one serving (average 4-5 heads) of this low-calorie vegetable.
This food, which is one of the legumes, stands out in the competition with many foods in terms of the protein and other values it contains.
In addition to being rich in protein, it is also rich in iron and fiber. There is an average of 23 grams of protein in 100 grams of uncooked lentils.
We recommend a balanced consumption of almonds. Because although almonds are rich in protein, the fat levels they contain can cause us to gain weight.
The amount of protein in 100 grams of almond, which has antioxidant properties, is 18 grams.
5. Cocoa Powder
Cocoa powder, which can be consumed before adding oil and sugar, contains a significant amount of protein.
There are 19.6 grams of protein in 100 grams of cocoa powder, which can be consumed by sprinkling it on foods such as popcorn.
Being one of the first choices of vegetarians as it is herbal, the mushroom has a taste close to meat. The protein profile of 100 grams of mushrooms is 3.6 grams.
7. Oat Bran
According to the findings of the World Health Organization, oat bran; is equivalent to foods that contain significant levels of protein, such as meat, milk and eggs.
This meal, which can be consumed by creating various mixtures, can be one of the preferences of vegetarians. 17.3 grams of protein can be obtained from 100 grams of oat bran.
Buckwheat, which can be preferred by vegetarians, because it does not contain gluten, regulates blood sugar and may reduce cholesterol levels.
There are 13 grams of protein in 100 grams of this food, which is very rich in protein.
Hemp, sunflower seeds or pumpkin seeds are rich sources of protein. There are 24 grams of protein in 100 grams of sunflower seeds and 30.2 grams of protein in 100 grams of pumpkin seeds.
This food, which is rich in fiber and magnesium, also contains high amounts of protein.
Since it has a high rate of calories, we can say that the consumption amount should be paid attention to. There are 24.4 grams of protein in 100 grams of peanuts.
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.