I am male 70 KG 170cm tall, I have recently started muscle building exercise to improve my thin frame, I know protein is essential for muscle building, but I cannot eat egg and meat, Could you please advice me veg food needed for better protein for muscle growth from plant resources ? I workout 1 hour 5 days a week. Right now I am having bananas milk and lentils like mung beams etc.
If you're looking for WHOLE plant-based foods, I would say the best (as in "most dense" - pretty much every plant-based food has a complete amino-acid profile) protein sources are:
- Beans (all sorts.. kidney, black, garbanzo, etc.)
- and also Peas
If you struggle to meet your protein needs with your regular diet for whatever reason (which shouldn't be the case if you feed yourself with sufficient calories and make sure that around 15% from calories are from protein), any cheap plant-based protein powder is going to help:
- rice protein
- hemp protein
- pea protein
It doesn't really matter which source the protein is coming from. The effectiveness is going to stay pretty much the same. Make sure you give your body a CONSTANT supply of protein throughout your day.
For further information, check these studies:
I'm a vegetarian too and I eat a lot of tempeh. It has a good amount of protein and I like the flavor and texture anyway.. you can also eat
Seeds and kernels. For example pumpkin seeds, melon seeds, sunflower seeds. Nuts, e.g. Cashew nuts, peanuts, almonds, walnuts, pistachio nuts etc. Cottage cheese, quark, mozzarella. Lentils, chick peas and beans. Goji berries
Or get the whole list of [Vegetarian Sources Of Protein]
: http://www.statusofhealth.com/13-surprising-vegetarian-sources-of-protein/ hope my answer would help
There are amino acids, which are the building blocks of proteins, and we get them more easily from animal sources. We can also get them, quite readily, from vegetable sources.
If I have enough of certain basic amino acids, my body can synthesize certain others.
What's important in your diet, and what is considered a complete protein dietary profile, is a combination of vegetable protein sources that insure you are getting all of the "essential" amino acids, that your body cannot produce itself from other amino acids.
For instance, my recollection is that tofu and brown rice is an excellent combination for getting a good spectrum of essential amino acids in sufficient quantities.
These nine (essential amino acids) are leucine, isoleucine, lysine, tryptophan, histidine, phenylanaline, valine, methionine and threonine. While proteing sources such as meat, eggs and dairy are good sources of amino acids, vegetables can also help you to meet your daily requirements of these essential nutrients.
Examples of Complete protein vegetarian combinations
- Grains and legumes: rice and beans; peanut butter sandwich; tortillas with beans
- Grains or vegetables with dairy or soy: pasta with cheese; baked potatoe with dairy/soy sour cream; rice pudding; cereal with milk