We often get confused about the vegetarian protein sources or either we don’t possess knowledge about it. Its a myth in fitness industry that muscle building is only possible if you are a non-vegetarian . So there arises the need to understand the importance of some of the Best Vegetarian Protein Sources for Muscle Buildingand how much protein they provide you, do they fulfill your per day protein requirement etc.
Best Vegetarian Protein Sources for Muscle Building
1.Hemp Seeds (10 g/3 tbsp)
Hemp are in a variety of forms, Hemp seed comes from the Cannabis sativa plant,which belongs to the same family with that of marijuana plant. Hemp is a protein-contained food. It can easily be added with any meal . Hemp seeds is known to fight heart disease, metabolic syndrome and obesity because they are rich in fiber , omega-3 and omega-6. They can be sprinkle on salads and cereals. Also can be consumed as hemp protein powder post-workout .Hemp seed contains only trace amounts of THC, the compound that produces the marijuana-like drug effects. Hemp seed contains 10 grams of complete, easily digestible protein per ounce (28 grams).
Spirulina is a nutritious high-protein food with many beneficial health-enhancing properties including muscle-building . It is a blue-green algae which is definitely rich is nutritional
Every two tablespoons (30 ml) of spirulina contains 8 grams of complete protein which is to cover 22% of your daily requirements of iron and thiamine and 42% of your copper in a day, it also contains some %age of magnesium(Mg), riboflavin(Rb), manganese(Mn), potassium(K) and small quantity of most of the other nutrients your body needs, including essential fatty acids.
3. Nuts & Nut Butters (5 g/oz)
Due to the high calorie content of nuts and nut butters, they are a great protein source and contain fatty acids that are crucial to the body, one ounce(28 grams) contains between 5 g to 7 g of protein, which depends on the nut. Nuts and nut butters are also highly rich in fiber and healthy fats, in addition to iron, calcium, magnesium, selenium, phosphorus, vitamin E and certain B vitamins. another Best Vegetarian Protein Sources for Muscle Building.
4. Chia Seeds (4 g/2 tbsp)
These are a quick and easy protein source which helps in muscle building, it is derived from the Salvia hispanica plant, which is native to Mexico and Guatemala. Chia consist of all the complete nine important amino acids. This seed contains blood sugar which stabilizes the ratio of satiating protein, fatty acids and fiber, and it is also superb when added to food. Chia seeds contain a good amount of iron, calcium, selenium and magnesium, as well as omega-3 fatty acids, antioxidants and various other beneficial plant compounds, the type of omega-3s found in chia seeds can decrease the risk of heart disease.
5. Chickpeas and Most Varieties of Beans
There are varieties of beans including kidney beans, black beans, pinto beans and most other varieties of beans contain high amounts of protein per serving, both beans and chickpeas contain about 15g of protein contains in a cooked cup(240 ml). They are superb source of complex carbs, fiber, iron(Fe), folate, phosphorus(P), potassium(K), manganese(M= and several beneficial plant compounds. Beans promotes health, and are protein-filled legumes that contains various vitamins, minerals and plant compounds which benefits the body.
6. Quinoa (8 g/cup)
This quinoa seed is a pseudo cereals that provide you with a complete source of protein, it is an ancient grain which contains every essential amino acid which are good muscle building food for your body and also meets the protein needs of your body .
Quinoa is highly rich in protein than many other grains, it also have a hefty dose of heart-healthy unsaturated fats and it contain much fiber. Quinoa can be prepared with veggies beans to create a well-balanced meal, quinoa provide 8–9 grams of protein per cooked cup (240 ml) and are complete sources of protein, which is rare among grains and pseudo cereals.
7. Oats and Oatmeal
Oats are not only nutritious but also an easy and delicious way to incorporate plant protein into a vegan or vegetarian diet. You will get 5 g of protein in one half cup (which is simply 120 ml) of rolled oats together with a host of vitamins and minerals for your metabolism and muscles growth. Many bodybuilders take oats in some form early in the morning because they helps promoting lean muscle mass, fighting abdominal gaining of weight whereby keeping you full for a long period. They are also lower on the glycemic index than brown rice or wheat, so they are better for your blood sugar. Undoubtedly the Best Vegetarian Protein Sources for Muscle Building.
8. Green Peas
Peas do serve as a side dish which contain 9 grams of protein per cooked cup (240 ml), which is slightly more than a cup of milk, a serving of green peas covers more than twenty-five percentage of your daily fiber, vitamin K, C, A, thiamine, folate and manganese requirements.
Green peas contains a good quantity of iron, magnesium, phosphorus, zinc, copper and several other vitamins, it is highly rich in protein, vitamins and minerals.
9. Brown Rice, Wild Rice and basmati (5 g/cup)
Brown rice, Wild rice and Basmati are tasty, nutrient-rich plant source of protein. People that take wild rice are to make sure they find means to reduce its arsenic content. Brown rice contains approximately 1.5 times as much protein as other long-grain rice varieties, including brown rice and Basmati . One cooked cup (240 ml) contains 7 g of protein, in addition to a rich quantity of fiber, magnesium, copper, phosphorus and vitamin B . It contains fiber and high vitamins and minerals, this causes brought about arsenic, which can accumulate in the bran of rice crops grown in polluted areas.
Arsenic is a poisonous material element which may cause varieties of health issues, especially when taken in regularly for long periods of time and washing the rice with much water and boiling with much water will reduce about 57% of the arsenic content.
10. Soybeans & Soy Products (Protein, per ½ cup: 2-21 grams)
These beans also contains a very high percentage of complete proteins, magnesium and mineral which is essential the building of muscle. There are several ways to prepare soybeans for eating. These products always turn out to be the Best Vegetarian Protein Sources for Muscle Building .
A mere (1/2 cup) of the stuff packs in 21 g of protein. Another solid bet: dry roasted soybeans. With a half-cup serving gives you whopping 18 g of protein, it’s one of the best snacks around. Steamed soybeans contain 4 g of protein (1\2 cup), tofu contains 10 g protein (1\2 cup) and soy milk contain 2 g protein (1\2 cup). It aids in muscle development, energy production and carb metabolism. Its a solid hit of complete proteins and magnesium, a mineral that’s essential to muscle growth.
11. Ezekiel Bread /Brown and Other Breads Made From Sprouted Grains(Protein, per slice: 4 grams)
This bread is prepared from organic sprouted grains, wheat, barley, beans, lentils, millet which constitutes its protein and made it a muscle building food. Every two slices of Ezekiel bread contains 8 grams of protein and this is slightly more than the average bread. This bread contain all the nine essential amino acids.
12. Tofu, Tempeh and Edamame
one of the Best Vegetarian Protein Sources for Muscle Building Tofu, Tempeh and edamame are made from soybeans and are protein power house. They also contains a fantastic quantity of many other nourishing elements and helps in building our muscle. This shows that they gives all the important amino acids needed by the body.
Edamame are immature soybeans with a sweet and slightly grass like taste. They have to be steamed or cooked before eating and might be consumed on their own or added to soups and salads. Tofu is formed from bean curds ironed together during a method just like cheese making. Tempeh is formed by change of state and slightly fermenting mature soybeans before pressing them into a patty.
13. Eggs (Protein, per egg: 6 grams)
Each egg contains 6 grams of protein and this constitute in making it an ideal food for vegetarians(who eat eggs) and also a muscle building food. Its protein strengthens your muscles, helps in metabolism activities, aiding weight loss.
Egg is also one of the most nourishing vegetarian protein food. Eggs contain a host which promotes body’s health and flat belly nutrients including choline . It is a major fat-burning nutrient that also plays an important role in brain health.
14. Lentils (Protein per cup: 18 grams)
Lentils are nutritional powerhouses. They are rich in protein and contain good amounts of other nutrients as well. They may also help reduce the risk of various diseases. A cooked cup (240 ml) of lentil contains 18 g of protein, lentils are very rich in protein, they can be used in a various dishes, ranges from fresh salads to healthy soups.
Lentils additionally contain sensible amounts of slowly digestible carbs . One cup (240 ml) provides about fifty percentage of your counseled daily fiber intake. No doubt one of the Best Vegetarian Protein Sources for Muscle Building
Seitan is a popular protein source mock meat made from wheat gluten. It’s extremely wealthy in protein, meat like texture and flexibility make it a preferred vegetable protein selection among several vegetarians and is made up of gluten. Unlike several soy based mock meats, it resembles the view and texture of meat once roast.
It is also regarded as wheat meat/wheat gluten, it contains about 25g of protein per 3.5 ounces (100g). This makes it the richest plant protein source.
16. Legume(7.9 g/cup of protein)
Any food that’s in the legume (Fabaceae) family will provide a great source of protein especially for muscle building, it is a common base for vegan protein powder. Legumes can be eaten steamed or added with some ingredients to make hummus, soups, salads and sauces.
You can add legumes, onion, garlic and some low-sodium chicken stock to a greased saute pan and season with salt and pepper. Cook until veggies are wilted and warm and serve as a side dish. Another Best Vegetarian Protein Sources for Muscle Building.
17. Sacha Inchi Seeds (9g/28g)
Found in our Plant-Protein Powder and are good muscle-building food, sacha inchi seeds are a complete protein and quite delicious when toasted.
18. Nutritional Yeast
Nutritional yeast is rich in protein, fiber and is fortified with varieties of nutrients, which includes vitamin B12. It’s a cheesy flavor, that makes it a well-liked ingredient in dishes like mashed potatoes and scrambled bean curd. Nutritional yeast can even be spread on top of pasta dishes or perhaps enjoyed as a savory topping on popcorn.
This entire source of plant protein provides the body with fourteen grams of protein and seven grams of fiber per ounce (28 grams). Fortified nutritional yeast is additionally a superb source of Zn, magnesium, copper, manganese and all the B vitamins, as well as B12.
19. Teff (Protein per 1/4 cup: 7 grams)
Teff (Eragrostis tef) are plants with small seeds grown as a cereal which is rich in essential amino acids, calcium and vitamin C—a nutrient not typically found in grains, to reap the benefits, trade your morning oatmeal in for a protein-packed teff porridge, or cook it up as a side dish anytime.
So these were Best Vegetarian Protein Sources for Muscle Building which you must incorporate in your diet for best muscle building results.
I am Shweta Singh, Director and CEO at Kirola Sports Private Limited. I am a sports and fitness enthusiast and have played three sports at National level including Basketball, High jump ,Taekwondo .I also started training in Mixed Martial Arts last year . I always knew that health ,fitness and motivation are pillar of success for every individual. Mykhelbook team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people ,about their struggles and achievements through our blogs .