Protein is one of the most essential macronutrient. It plays a very important role in both “Muscle building” as well as “Weight loss”.
Nonvegetarians have a wide source of protein such as eggs, chicken, red meat etc. but when we talk about vegetarians people think there is only limited sources but that’s not true. Another big question is can vegetarian people build an aesthetic body? The answer of your question is a big YES.
Benefits of protein
High protein keeps you fuller for longer. When you take more protein, you don’t feel hungry as it takes more time to digest. So, it’s advisable to take protein rich food during your weight loss journey.
Protein is also essential for the growth and repair of the body and the maintenance of good health. When we do work-out and exercise our muscles break down and at that time amino acids present in protein use to repair it. Protein also provides energy; 1 gram provides 17 kJ (4 kcal).
Another important question how much protein you should take? The answer depends on your daily lifestyle. If you are a regular guy or woman doing no workout and not a professional athlete you should take 0.8gram to 1.2gram of protein per kg of your body weight. For example, if you are 60kg so your protein requirement would be 48gram to 72gram depending on your lifestyle.
But if you are a normal guy going to gym or a professional athlete your protein requirement would be 1.5gram to 1.7gram of your per kg of your weight. For example, if your weight is 60kg so your daily protein requirement would be 90gram to 102 grams.
Now as we know the importance of protein here is the top 3 sources of protein for vegetarian:
1.Beans and Legumes
Legumes are typically low in fat, it does not contain cholesterol, and are high in folate, potassium, iron, and magnesium. They also have beneficial fats and soluble and insoluble fiber. It is a good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.
It includes soyabeans, different dal and lentils, kidney beans etc. So as a vegetarian you must include beans and legumes in your daily diet.
Soya family includes soya chunks, tofu, soymilk, edamame, soy nuts and sprouts. The soy protein is a complete source of protein and it can be used for muscle building. But there are some studies that shows taking soy protein in a very large quantity is not good for health as it contains estrogen. So, it is advisable not to totally dependent on soy protein for your daily protein requirement.
Above picture shows different members of soy family. In short, we can say that an individual can consider soy protein to complete his protein requirements.
Dairy products or milk products are a type of food that is produced from or it contains the milk of mammals, mostly it includes cows, buffaloes, goats, sheep, and camels. Dairy products include food items such as milk, yogurt, cheese, and butter. Milk and its products are widely used in India. Protein from dairy products are a complete source of protein so it can be used in muscle building.
So, we can use different sources of protein for muscle building and weight loss. If you are serious about your fitness goal you can also consider the use of whey protein but it’s advice by our team to use whey protein only if you are doing hard workouts or exercise.
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