With how vital protein is with encouraging muscle growth, it can be tough as a vegetarian to get the sustenance needed to build and maintain a well-built body. It’s suggested that for regular gym goers, 1.5 grams of protein for every kilogram you weigh is required to maximize muscle protein synthesis.
Due to the nature of the vegetarian diet, a lot of high protein foods like fish, lean beef and chicken are all off the menu, but there is plenty of vegetarians, and even vegan-friendly, alternatives to help you gain mass. A lot of people can be put off buying vegetarian and vegan food, because of the myth that they’re expensive, but contrary to popular belief, good muscle growing food, particularly the vegetarian variety, doesn’t have to cost you a pretty penny, especially with a Muscle food discount code.
Eggs are a great source of protein, and not only that, but they’re also filled with nine essential amino acids, vitamin D and choline. They’re also great because of their versatility, as they are easily incorporated into an assortment of meals. The healthiest way to cook an egg is to boil or poach them, but scrambling them, frying them, and even turning them into omelettes will still give you the desired protein.
Almonds come in as the most protein-rich food suitable to both vegetarians and vegans in comparison to its size. Two tablespoons worth of these nuts contain 4g of protein, which is remarkable. Almonds can be used to accent plenty of dishes, such as being added to a salad, but they’re also great for grazing and snacking.
As well as containing a sizeable 15g per cup of beans, Black beans also have other really beneficial health benefits. Its high source of fibre can help keep people regular but also helps lower cholesterol. Coupled with its potassium, folate, and vitamin B6 content, it all comes together to support heart health, making you less likely to gain any heart diseases or defects.
Lentils are a fantastic weapon in the diet of a non-meat eater looking to gain muscle mass. They possess 9g per half a cup and are really useful in digestive health, due to their high fibre content and can help with blood sugar levels due to the complex carbohydrates it has. However, the best thing about lentils is that they’re tasty and can be used in a lot of amazing dishes, particularly curries and dahls, to help you eat well.
In 2013, The UN named that year ‘International Quinoa Year’, in an attempt to highlight the numerous health benefits that the crop has. It contains twice the amount of protein of rice or barely, coming in at 8g per a third of a cup, and is also a beneficial source of calcium, magnesium and vitamins, such as B vitamins and vitamin E. Quinoa is an interesting grain as it can be eaten both cook or uncooked, and can literally be used for any meal of the day, making it highly versatile. It’s also the least allergenic of the grains, making it a really accessible food for all diets and a suitable wheat-free choice.
Despite what some carnivores tell you, beef, fish, and poultry aren’t the only ways to get sufficient protein into your diet. There’s actually a whole host of healthy fruit and veg that can give you the nutrition needed to build mass, with a lot of it cleaner than meat. However, by at least incorporating these five foods, it’s possible to see significant growth when working out.