A healthy lifestyle can be achieved by following the right workout and the right DIET. But it can be a bit of a problem if you’re a vegetarian or a vegan. Plant-based substitutes for protein-rich food is tough to find in a country like India which is inherently believed to be vegan. Here are 17 protein-rich Indian vegetarian foods for bodybuilding:
1. Nutritional Yeast
It is deactivated yeast which is rich in vitamin B complex and other vitamins and minerals. It’s often described to have a creamy, cheesy, or nutty taste. You can also consider it the plant-substitute for cheese. You can find it here.
They are a great replacement for meat as a vegetarian source of protein.
If you’re in the habit of consuming brown rice, then switch it with Quinoa which tastes exactly the same (of brown rice and oatmeal) and is more rich in protein. You can find it here.
It is a rich source of protein, dietary fibres, four types of vitamin B and several other dietary minerals. Plus it is gluten-free and can be consumed by people who are allergic to it. You can find it here.
These small brown seeds are rich in protein, fibre, healthy fatty acids like omega-3s and omega-6s. And although they are obtained from the Cannabis sativa plant, they do not produce any mind-altering state. Furthermore, they have antioxidant properties and they help in numerous ailments. You can find it here.
Tofu is a food made from condensed soy milk. It is rumoured to have been discovered by the Chinese when they accidentally mixed soy milk with nigari (a natural coagulant left behind when salt is extracted from seawater). It is rich in protein and all the essential amino acids required by our body, along with fats, carbs, and vitamins and minerals. You can find it here.
7. Soy Protein Powder
Soy protein powder is used to make infant soy formula along with a variety of meat and dairy products. It is considered a powerhouse of nutrients. But even though it is a concentrated source for proteins, it also contains phytates which decrease mineral absorption. You can find it here.
8. Fruits and all kinds of them
If you’re a vegan and you’re tired of all the 17 protein-rich vegetarian foods for bodybuilding, you can try something new. Like, fruits. You can eat anything from apples to bananas or anything that can give you a break from the blunt taste of veggies.
9. Chickpeas and Legumes
Chickpeas are a kind of legume which is rich in proteins, vitamins, and fibres and help in digestion, weight management, and several other diseases. Plus, their nutty taste goes well with other food. You can find it here.
If you do not want to consume tofu you can try the other plant-substitute for paneer which is a condensed soybean product and a staple source of protein. You can find it here.
The best way to snack is to grab a couple of nuts in your hand and munching it while you go about your work. They’re not only a healthier option for snacking but is also rich in fats and fibres and other important minerals.
12. Flaxseeds and walnuts
Flaxseed is a great source of protein, fat, and antioxidants. They also contain lignans, and the essential fatty acid alpha-linolenic acid. Walnuts have a very high-calorie content regardless of their very low carbohydrate score it because contains lots of fat. Along with fat, they’re a good source of protein as well.
13. Peanut Butter
Peanut, which is actually a legume, is rich in amino acids, flavonoids, antioxidants, and polyphenosis. You can find them at your nearest grocery store or supermarket.
14. Iron Supplementation
Only restricting your diet to vegan food can affect the iron content of your body as it is mainly found in red meat. You can find it here.
They are powerhouses of nutrients with only a few calories. It decreases the risk of obesity, heart diseases, diabetes and a plethora of other diseases. If you’re not a big fan of it, then its ability to give you a healthier complexion and hair and overall lower weight.
It can be considered a superfood loaded with vitamins, minerals, iron, and protein. They’ll not only aid you with bodybuilding but also protects you from diabetes and cancer and promoting bone health.
17. Branched Chain Amino Acids
BCAA’s are found in protein-rich food like eggs, meat, and dairy products. But for the ones who aren’t a huge fan of animal products can consume it in the form of supplementary powder. It promotes muscle growth, decreases muscle soreness, reduces exercise fatigue, prevents muscle fatigue, and protects us from liver diseases.
Also Read: How To Drink Without Losing Muscle?
So, if someone explains to you why you shouldn’t be a vegan bodybuilder, tell them about the 17 protein-rich Indian vegetarian foods for bodybuilding that can meet your protein needs.