Are you vegetarian? Do you want to know about the rich source of protein rich foods? When your aim to build muscles and gain more strength, protein plays an important role in our diet. It is true that we get a large amount of protein from meat and dairy products but you do not need to be non-vegetarian to have a protein-rich diet. Protein is great for our hair, nails and tissues. It helps to build and repair damaged tissues. Our body uses protein to build hormones, enzymes and other body chemicals. When it comes to building a block of muscles, skin, bones, blood and cartilage, protein becomes essential in our diet.
For those who are building muscles at the gym, they need to eat protein-rich diet. Many of us do not know about the importance of protein in our body. Our muscles grow through the synthesis of protein otherwise, there is no magical formula that can grow muscles. People who have understood the importance of protein and taking the rich source of protein foods in their diet, they can achieve their muscles building goals in an efficient way. Regardless of exercise mode, the adult body needs 0.8g of protein per kg body weight per day.
When we run, lift weights, sprints, swim etc, we use a lot of energy. At such events, our body requires a good supply of nutrients so that our body can recover. You have seen that most of the athletes eat a protein-rich diet as it helps them to build the mass of their muscles. It is not always necessary to eat only meats to get your protein, instead, you can also complete your daily quota of protein from vegetable sources. Contrary to mainstream belief, vegetable sources of protein are not only easily available but also highly nutritious and cheaper than meat products.
Here are top five foods that help you to get a good amount of protein in your daily diet.
- Green Peas:
Those small and round green peas are a good source of protein as one small cup of green peas contains 8 times more protein than a small cup of spinach which only contain 5.35 gram of protein. They are really a powerhouse of nutrition and are a rich source of soluble and insoluble fibres and micronutrients. They are nutritious leguminous vegetables, which have rich minerals, phytonutrients, vitamins and antioxidants. One cup of green peas contains less than 100 calories, which also help to prevent stomach cancer and bad cholesterol. It has many antioxidant and anti-inflammatory properties that help to maintain a healthy heart, bones and control blood sugar. If your aim is to lose weight then green peas could be the best food to be included in your diet.
- Add olive oil to the pan and then add onion, garlic, peas, and chicken stock. Add salt and pepper. Let it cook until all vegetables get warm and wilted and serve.
- Take a bowl fill it water and put peas in it. Put the bowl in the microwave for 3-4 minutes. Let the peas become tender. Now add butter. Sprinkle some dill and lemon pepper. Serve warm.
Quinoa is one of the protein-rich foods. One-half cup of quinoa is full of 4 grams of protein more than other grains like cereals as one-half cup of cereal contains an only 2-3 gram of protein. It is loaded with healthy unsaturated fats and full of fibre and other nutrients that help to feel full. It has a mild taste and a rich source of amino acid that promotes the building of muscles over the fat. It is naturally gluten-free food, which also contains B-vitamins, phosphorus, magnesium, potassium, vitamin E, calcium, and fibre. It also helps to control blood sugar and put a great impact on your metabolic health. Quinoa is among top good sources of protein for those who are overweight or obese.
Take a bowl; add quinoa, mint, parsley, chives, tomatoes and lemon zest. Mix it all and add olive oil, lemon juice, salt and pepper. Serve and enjoy!
Beans are one of the great sources of protein. They are less expensive than buying fresh meat. Apart from protein, beans are loaded with nutrients, antioxidants, minerals, vitamins, complex carbs, fibre, iron, folate, magnesium, phosphorous, manganese, potassium and zinc. One small cup of beans contains 10-20 grams of protein. For those of who are vegetarian, beans are the perfect food that provides essential amounts of protein in the daily diet. They are good for the heart and brain as well as for building muscle.
In a large bowl mix black beans, chopped green onions, chopped tomatoes (or red bell pepper), corn, minced jalapeños, lime juice, olive oil and chopped avocados. Add salt and pepper for taste. Serve.
You have seen many soy products on the market. Soy is a powerhouse and among the very best good sources of protein. One medium size cup of soy contains more than 35-40 grams of protein. Due to its high nutritional value and healthy amino acids, it is highly recommended for all people who do not eat meat. Soy is a superb source of calcium, B vitamins, fibre, and omega-3 fatty acids. It has been shown in research that soy may help to lower the risk of prostate, colon and breast cancers, osteoporosis and other bone health problems, especially in women.
There are so many ways to eat soybeans. You can make soybean salad. Add cooked soybeans in a large bowl. Add cherry tomatoes, onions, fresh cilantro and lemon juice. Sprinkle salt and pepper according to taste. Serve.
- Peanut Butter
Although eating peanut butter is great sources of protein, eating it in large quantities can be pose problems if you trying to lose weight. Taking two tablespoons of peanut butter is enough to get a good serving of protein. It not just promotes good health but also prevent coronary artery and cardiovascular disease of the heart. Consuming peanut butter with no salt, sugar and hydrogenated oils will give more health benefits.
Nothing beats the classic peanut butter and jelly sandwich when it comes to preparing a tasty snack. Hold back on the jelly and butter though, if you’re on a weight loss plan.
For building and repairing of muscles in your body, it is required to eat rich sources of protein food. If you incorporate the above-mentioned foods into your diet, then you will have great skin, hair, nails and your heart will remain healthy. These foods are a great source of protein and provide a vast majority of health benefits not only for those who exercise regularly but also for people who are looking to lead healthier lives.