Who doesn’t want to be fit and healthy? Who doesn’t want those six packs which are the dream of every man? There are lots of steroids available in the market which gives you muscles. But however, they cost you your life. How many times haven’t we heard about famous bodybuilders who had their muscles burst? Generally, the common saying is that you either need to use steroids and health supplements to build muscles.
Ten Muscle Building Foods for Vegetarian People!
Others say that you should follow a balanced diet which includes lots of meat! But what if you are a vegetarian? Are there any vegetables or foods that can build muscles? Well, brace yourself. There is. These foods not only help you develop muscles but also make you live a healthy lifestyle.
Did you know that the best food for building up those strong bones lied at your kitchen? Nuts contain loads of calcium In them. One pound of nuts has 160 good quality calories. They include a great mix of protein, fiber, and good fat. You can consume a mixture of some peanuts, almonds, and cashews to reach the dream fitness goal.
By milk, we don’t refer to those packets which are commonly found in diaries. We mean non-dairy milk. You can consume heavy calcium filled fortified milk of high quality. It contains 2 gram of protein and fulfills 30% of your daily calcium requirements. To get an even better advantage from a glass of milk you can consume soy milk. Soy milk consists of an 8gram protein which is nearly thrice of the former category. You can have this milk at breakfast if you are calorie conscious. If you are lactose intolerant then you can add a little of some drink powders to milk. You could also add whey protein powders which would give added advantage to your body as it consists of lots of protein. When you are focusing on building muscles all you have to ensure is ample protein along with hard workout.
3. Cruciferous Vegetables
Vegans have a good news! The vegetables that you use in day to day life are protein rich. Cruciferous vegetables are those that come in a bunch of flowers or glands. Broccoli, cauliflower is the most popular cruciferous vegetables out there. For added advantage ensure that you have it raw. Make it a habit to have raw broccoli twice a day. It doesn’t only feel tasty but also supplies you with a whole 5 grams of protein. You can also consume these vegetables as a mid-day snack or when you are hungry.
4. Chia Seeds
Do you know seeds, in general, contain all the good nutrients that are required for a balanced diet? Chia seeds not only contain ample protein but also come loaded with good fat and Omega 3s. Consuming them sprouted is the best option. Just one tablespoon of chia seeds has 3 grams of protein! Unbelievable! If anyone argues that only meat can produce muscles, show them the might of chia seeds.
5. Leafy Greens
No vegan diet is complete without green vegetables and leafy vegetables. If you want strong bones, it is your duty to ensure that it is rich in nutrients as much as possible. The nutritious vegan foods are peas, spinach, kale, etc. These foods have the highest proteins after which comes the next group of mustard greens and spinach. You wouldn’t believe if I say that having Kale twice a day would add 4 grams of protein to your diet. Though this isn’t much, adding these vegetables to morning breakfast could really make a difference. If you consume it thrice a day, you would gain 15 grams of protein which is a lot!
Muscle building is a hard process. Here you learn when you fall. Thus it is paramount to make every calorie count. Why should you have rice which is nothing but carbohydrates when you can have quinoa? It is the only plant considered to be the complete storehouse of proteins! Whats amazing even more is NASA wants to plant quinoa in space! Well, Earth is still its home and you can get ample supply of Quinoa when it lasts!
The importance of legumes in muscle building exercise is similar to that of beans. They grow in pods and hence anything that belongs to such category as lentils, peas, chickpeas, soybeans can be considered is legumes, They have zero cholesterol, very little fat but still offer a rich source of protein! They provide you with 18 grams of protein per day. If you cant consume it raw or cooked, you can derive the benefit by adding it to soups and salads!
Now that we have talked of legumes, we can’t overlook beans! They hold the second highest storehouse of proteins just after meat! Vegans can never afford to ignore beans. They come in many varieties so that you never get bored of them eating daily. There are black, kidney, navy, pinto, etc types of beans which on an average give you 15 grams of proteins. They are also rich in fiber and have little fat. It can be consumed with a great cost-benefit ratio considering that they do not contain amino acids.
9. Greek Yogurt
They have good fat and can be used instead of protein shakes. It is not only tasty but also can be blended with bread. Fruits can be added to it to make it nutrition rich. You can treat yourself as a reward for your diet.
10. Cottage Cheese
It’s unbelievable that cottage cheese offers such great benefits for muscle building. It not only contains fewer calories but also low fat. You can use it as a dressing for your salad or also consume it just before your bedtime.
Muscle building not only calls for diet and workout but also needs a strong willpower. It takes courage to resort to a vegetarian diet for muscle building rather than the relatively easy meat version.