Previously we discussed that why it is hard for vegetarians to build muscle. Just to summarise that up, previously we discussed that most of the vegetarian food sources do not have a proper amino acid profile due to that it is hard for vegetarians to build muscle, because in order to build muscle we need all the amino acids in the proper ratio and vegetarian food sources lack in that.
But some of the vegetarian food sources also have the proper amino acid profile. Those Food sources are:
- Milk and all milk derivatives
- Quinoa
- Chia seeds
- Soy products
Combination of Foods
So, in order to make a vegetarian food complete in protein we have to combine some foods and fill the lacking amino acid and ratio.
These are some best vegetarian food combination to make a complete protein.
- Beans and Rice, this is the combination of beans and rice to make a protein complete because beans have low methionine acid and high leucine and Rice has low leucine and high methionine acid, so they both complete the amino acid profile.
- Brown bread or whole wheat bread with Peanut butter or chickpeas, this is another combination to make a complete protein.
Diet for Vegetarians for Muscle Building
This is a sample diet for vegetarians for Muscle Building:
Meal 1: Mixed beans ( 2 servings) with Rice.
Meal 2: One and a half scoop of whey with 3 slices of white bread. (POST WORKOUT)
Meal 3: Soya Chunks or Soya Beans with Veggies.
Meal 4: 3 tablespoon of peanut butter with 3 slices of WHOLE WHEAT BREAD.
Meal 5: 150 grams of Paneer with 1 slice wheat bread or Roti
Meal 6: 2 servings of Greek Yogurt or low-fat milk with 1 tablespoon of peanut butter.
So, total protein intake in this diet would be 120 grams.
Also, if you cannot take whey protein then take leftover water from yogurt it is similar to whey.
I hope you all like this vegetarian protein diet.
Please tell us in the comment section how you like it.
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