Protien Supplement Guide| Bodybuilding diet|Project Muscular

Tasty Breakfast Recipes for Bodybuilding | High Protein Food for Muscle

2019-12-31T16:07:00.003+05:30

Tasty Breakfast Recipes for Bodybuilding

Food is the one of the essential component in bodybuilding. If you are not eating the right thing then the results will be far from from your expectation. Workout and proper routine are also necessary for building muscles. With out these things building muscles is quite difficult task.

We will come back to workout and routine sometime in the near future, but for this article we will discuss about some tasty recipes which you can enjoy without compromising with health.

Sometimes eating healthy food turns out to be boring and tasteless but you can avoid eating these food items since you can not compromise with your health. So if you want to eat something which is tasty and healthy at the same time then this collection is for you.

In order to get something healthy and tasty we need to be concerned with some aspects of nutrition such as Calories, carbs and etc.

Here are some of the aspects.

1. The food needs to be high in Protein.

2. Low in fat.

3. Moderate in Carbs.

4. Minimum sugar.

5. Contain some amount of other essential nutrients such as Vitamins and Minerals.

1) Cheese Omelette.

Cheese Omelette

After seeing the title of the first food item you might be in a thought that "how cheese omelette could be tasty ?" But yes, Cheese is not as unhealthy as you might think. Even if you consider this in your cheat meal then it there is no concern with it since it contains eggs and eggs are complete source of animal based protein.

Ingredients

4 egg whites and 2 whole eggs

Chopped Tomato, Onion and Chili and you can add coriander leaves if you want to.

Low fat Cheese (processed will be great rather than mozzarella)

Olive oil or Non Stick Edible spray

Salt as per taste.

Recipe

1. Let the pan heat on Medium flame and apply olive oil or spray cooking spray and let it heat up.

2. Mean while collect the egg whites, egg and add onion, tomato, chili and salt according to your preference. If you want then you could add Turmeric(Haldi) and Red Chili Powder (Lal Mirch Powder) as per taste.

3. When the pan is hot enough add the egg mixture and let it cook.

4. Cook on both side if you like or Add grated Cheese over the other side and let the raw eggs cook with cheese on top.

Top it up with low cal peri peri or tomato ketchup

This meal comprise of 24 grams on complete protein 12-16 grams of fat with minimum Carbs. Tomato has Vitamin C and Turmeric is good for skin if you add it too.

2) Oats Pancake

Pancake

The first thing that comes to your mind after listening to pancakes is gluten. Gluten is definitely not a healthy choice. No matter what is your age it is not healthy.
But in this recipe there is no gluten.
This recipe is high in protein and carbs as well.

Ingredients

4 egg whites or Whole eggs as your preference. (egg yolks are high in fat).

1&1/2 cup rolled oats.

Milk (optional) [if you add milk then you might need to increase the amount of oats as required]

2 Tbsp Sugar or Sugar Free Tablet (optional)

Vanilla Essence 1tsp (optional)

Small amount of Butter or Non Stick Cooking Spray.

Recipe

1. Add all the ingredients in a blender and mix. Since oats need to blended with all the ingredients. Let is sit for 15 mins.

2. Heat the pan on medium low flame.

3. When the pan is hot enough spray the non stick cooking spray or apply small amount of butter and add the batter.

4. Do not flip the batter until larger number of bubbles starts to appear on top.

5. Cook on both the sides.

You can serve it with honey or maple syrup. Do not serve it with whipping cream since it would increase the calories.

Depending on what part of egg you have used the protein content varies from 12-24 grams.

3) High Protein Chocolate Oatmeal

Chocolate Oatmeal

Oatmeal might turnout to be boring at some point. Some people find out oats being their enemy in food since the first time they try. Although oatmeal is healthy the taste is not so plausible and on eating it at daily basis is a horrific job to do.

Here is one of the recipe which will turn your oatmeal much tastier than it was before if you have sweet tooth like me.

Ingredients

1/2 or 1 cup of oats.

1 or 1/2 cup of milk or water [as per your preference]

1 scoop of whey protein or egg protein

Note :- The protein powder suggested here should be unflavored. If it is flavored then you should not add the next ingredient in the list.

1 tbsp Cocoa Powder.

Recipe

1. Add the oats to the water or milk and microwave or heat it on a stove until you find it cooked.

2. Add the cocoa powder before taking it of from the stove and stir it.

3. Let the oatmeal cool down and then add 1 scoop of Unflavored Protein Powder and mix it.

Serve with strawberries on top.

So these were some of the Breakfast recipes We like to share with you. Please try these out and do share your experiences with us.

Best Protein Supplement | Protein Supplements for bodybuilding 2020

2019-12-24T16:19:00.002+05:30

Best Protein Supplement

Protein Supplements are not necessary even if your onto bodybuilding until your diet can provide you with required amount of nutrients required by your body on daily basis. But when you are doing exercise and workout then your body's requirement for nutrients doubles up eventually. If you needed 50grams of protein everyday when you have sedentary lifestyle then when you start doing weight training or performing any kind of exercise then you would need 80-100grams of protein everyday. These numbers vary person to person. If you need to know how much nutrient is required for your body then there will a different article posted in the future.


Protein Supplements

Click Here For the Article.

Why Do you need Protein Supplements ?

When your diet is not sufficient enough to provide you with optimum amount of nutrition then you need to Protein Supplements to your diet. There is no restriction on when to consume but people of any age group can not consume Protein Supplements specifically children should not add protein supplements such as whey protein to their diet. As many supplements out there have other ingredients mixed in it as well such as creatine and other substances.

Body Builder

It is said that Whey Protein is digested by the body very quickly somewhere around 30 mins. So if you add whey proteins as your post workout meal then the results will be great rather than having a bulky post workout meal.

Well If you are onto weight loss then here is link of Pre Workout Meal for weight loss.

Click Here for Pre workout meal for weight loss

Even If you are a women, you can have Whey Protein as Post Workout Meal. There is no harm in having a good quality whey protein in your diet. However during pregnancy is said that you should not have protein supplements until it is prescribed by the doctor.

Best Whey Protein Supplements

Well this list is not of comparison between two different brands so there is no top kind of listing here. The Protein Supplements mentioned here are just my suggestions regard whey protein supplements that you should look for rather than something which turn out injurious to health in the long run.

ON Gold Standard Whey

(Image of the Product can not be shown here because of Copyright issues.)

ON Gold Standard Whey is one of the most old and popular whey protein out there. Also this is protein supplement whose fake version are available in the market mostly. So be careful while buying this one.

Facts

1 Scoop of powder has 24 grams of protein.

A 5lbs Tub costs around Rs 5500- Rs 6000 or around USD 78- USD 85 varying with the flavor options.

Total 73 servings are there.

This product is certified from Informed Sports so this is free from banned Substances and steroids. It is advised that you should purchase from authentic sources.

Dymatize Elite 100% Whey

(Image of the Product can not be shown here because of Copyright issues.)

Like ON this is also a popular and trusted brand. Like naming Dymatize manufactures premium products. This one also many fake out there so again you need to check from an authentic source.

Facts

1 Scoop of powder has 25 grams of protein.

A 5lbs Tubs cost around Rs 5000 or bit high or low or around USD 70 again varying with flavour options.

Total 63 servings are there.

This product is also certified by Informed Sports so you can trust the purity of the porduct and it is again free from steroids and banned substances. It is suggested that you should buy this from an authentic source.

GNC Pro Performance 100% Whey Protein

GNC again is trusted brand by many. You can blindly trust GNC products if it is genuine.

Pro Performance 100% whey protein is great if you budget is low. This is an affordable protein supplements for all the students out there.

Facts

1 scoop of powder has 24 grams of protein.

A 4.4lbs Tub costs around Rs 3600 or a bit high or low or USD 51. The Price also varies with flavors.

Total 57 servings are there

This Product is also certified from Informed Choice which is the sister Programme of Informed Sports. This Product is also free from steroids and banned substances.

How to get Lean Muscle Mass

2019-12-23T16:27:00.000+05:30

How to get Lean Muscle Mass

Getting Lean Muscle mass is developing good health as well as good physique which definitely attract most of the girls out there. So jokes apart, In order to gain lean muscle mass you need to be strict in your workout, diet, daily routine and etc consistently.

Lean Muscles

There is a difference in gaining weight and gaining lean muscle mass. If you opt for gaining weight then it will turn out unhealthy in the long run while gaining lean muscle mass will never turn out unhealthy for you until your workout turns out to be injurious.

What to eat to get Lean Muscle Mass

In order to get lean muscle mass you need to get most of your calories from Protein rather than carbs and fats. Carbs and fats are not bad at all but Protein quantity in you macros should be the highest. For Carbs you need to eat Slow digesting carbs i.e. complex carbs and avoid fats at all cost.

High Calorie Food

High Fat Food (nuts)

Fats

Oat Meal (Complex Carbs)

Chicken (lean Source of Protein)

Eating lean source of protein such as chicken and egg in large quantity will definitely help you gain lean muscles. Avoiding Simple carbs such as bread and white rice instead eat whole wheat bread and brown rice. You can also opt for Sweet potato for complex carbs.

Exercise

Your Exercise should be intense. Intense weight lifting will help you gain muscles. But you should not have something which was high in carbs and fat as pre or post workout meals.


Protein Powder

Go for Whey Protein isolate if you are on to lean gaining. Whey protein blend or concentrate will also do good but make sure that it is low in carb and fat as well.

How Long will it take to gain lean muscle mass ?

If you body is Ecto morph i.e. high metabolism and you body is skinny then consuming lean protein and exercise will get you lean muscle very soon. You can add carbs to fill you macros if your daily protein requirement is achieved. Fat also might not affect that much to you.

If your body is Meso morph i.e. moderate metabolism then it might take you some time but no long. You Can opt for carbs and fat but moderate to low.

If your body type is Endo morph then it will take time for you to gain lean muscle mass. Since your body fat percentage is high you need to have calorie deficit diet to lose fat and have high protein diet so it can fill you macros.

How much to eat ?

Eating calorie deficit for endo morphs will be good but if your body type is meso morp or ecto morph then you can eat surplus or maintenance calories. But keep in mind that you need to consume 2 grams of protein per Kg of your body weight no matter what type your body is.

Thank you for Visiting US and Reading this post. Please Visit our other Article those might turn out beneficial for you.

Body banane ke liye kya khaye | Bodybuilding diet plan 2020

2019-12-23T15:36:00.003+05:30

Body banane ke liye kya khaye

Agar aap body banana chahte hai to apko khane par kahrcha karna padega. Yadi aap kam paiso mai body banana chate hai to aap kar sakte hai par us tarah ki body nhi ban payegi jis tarah ki aap soch rhe hai. Aap sadharan khana jaise dal chawal aur sabzi roti kha kar body nhi bana sakte hai.


Bodybuilder

Yadi apko body banana hai to apko apne diet mai Protein, Vitamins, Minerals aur Kaafi cheeze badhani padegi aur apko Fat aur Carbohydrates ka niyantrit ahar lena hoga.

(1)Protein wale Khane.

High Protein Food Items

Protein sare khano mai barabar matra mai maujood nhi hota hai. Kai mai kuch jyaada matra mai hota hai aur kai mai kam matra mai. Kai khane mai sampurn protein maujood hota hai aur kai mai protein hota hai par sampurn roop mai maujood nhi hota hai.

Agar apko body banana hai to apko protein jyada khana padega. Protein ke bina body nhi banegi. Protein wale khane jaise Chicken, Egg, Doodh, Dahi, Paneer, Channa, Dal, Soya bean, roti aur kai sare khano mai protein maujood hota hai. Yadi apko wajan 50-60 kilo ke beech ya 60 kilo tak to phir apko roz ka 120gram protein khana padega. Jyada protein nuksaan nhi karega par kam protein jaroor karega.

Dal aur Roti ya Chawal ke sath khaiye. Soya bean ko bhi roti ya chawal ke sath khayie. Chicken ko ubaal kar ya phir Tasty Chicken ki recipe ke liye is link par click kijiye

Chicken Recipe for bodybuilding
Click Here

(2) Vitamin aur Minerals

Ab ki body ke liye kai tarah ke Vitamins ki jaroorat hoti hai. Apko alag khana khane se alag alag tarah ke vitamins ke liye. Ap ko Vitamin A, B, C, D, E aur kai tarah ke vitamins wale khane padenge. Vitamins ke liye Ek alag se article jaldi hi ayegi to please check kar lijiyega.

Waise jaldi mai mai bata du ki

Vitamin C rich food

Vitamin A wale khane hai Carrot, Broccoli, Melon, Beetroot, Orange aur kais sare.

Vitamin B wale khane hai Egg, Fish, Almonds, Spinach aur kai sare.

Vitamin C wale khane hai Banana, Orange, Kiwi, Tomato aur kai sare.

Vitamin D supplement

Vitamin D wale kafi kam hai kyu ki hamra shareer dhoop mai vitamin D khud banata hai. Yadi aap dhoop mai jyada samay nhi bita sakte hai to phir app Vitamin D ke Supplements le sakte hai

Vitamin E ke bhi capsules ate hai. Aap us ko bhi use kar sakte hai. In sare supplements ko kisi Doctor ke consultancy ke under lijiye.

Warna Side Effects bhi ho sakte hai.

Ap Multivitamins ki tablets bhi le sakte hai.

(3) Fats and Carbs (carbohydrates)

bodybuilding mai hum sirf lean gaining ke liye khate hai. Weight gaining aur bodybuilding mai farak hota hai. Aap gaining zyada khana kha kar bhi kar sakte hai. Par bodybuilding mai sahi tareke ka khana padta hai. Aap Fats aur Carbs kha sakte hai par ek seemit matra aur sahi prakar ka hi. Fats mai apko Saturated Fats ko avoid karna hai jo hota hai Paneer mai, Cheese, Sarso Ka tel aur kai khano mai aur apko Unsaturated fats khana hai jaise Olive Oil, Coconut Oil aur Desi Ghee bhi kha sakte hai.

Olive Oil

Carbs mai apko simple carbs ko avoid karna jo hota hai safed chawal hai. Ap Roti kha sakte hai, Sattu Kha sakte hai, Dalliya kha Sakte hai. Apko Complex Carbs Khane hai. Complex Carbs aur unsaturated fats apko mota nhi karega aur sehat ke liye bhi jaroori hai.

Complex Carb E.g. Oats

Most Important Point.

Apko Steroids ka istemal bilkuil nhi karna hai. Steroids jaan leva savit ho sakta hai. Yadi ko apko body banana hai to weight training karni chahiye kyu ki weight uthane se ap ki body mai naturally testosterone level increase hota hai. Apko steroids kisi bhi haal mai nhi lena hai.

Chicken recipe for Bodybuilding | Bodybuilding 2020

2019-12-21T16:34:00.001+05:30

Chicken recipe for Bodybuilding

lean muscles

Why Eat Chicken in the first place ?

Well if you are into bodybuilding and stuff and you don't mind eating non veg then you should definitely start looking to eat some chicken. Chicken is one of the source of animal protein. There is every essential amino acid in protein of chicken in proper amount required for building muscles. Since you all know that animal protein is complete protein. Chicken is lean source of complete protein unlike plant based foods.

Chicken Legs

Precautions while eating chicken.

Well eating chicken is nutritious but not for all the parts. You see that chicken breast are lean source of protein and has least fat and carbohydrates while on the other hand chicken legs have high amount of saturated fats and cholesterol which will definitely cause severe health problems in the long run.

Fried chicken

When you consume chicken for bodybuilding then it should be with the intention of getting protein only. So what bodybuilders do is they eat boiled chicken breast since no oil is used and when no oil is used then no extra fat and no extra calories. Also consuming fats with protein makes the protein digest slowly. So you get reward after long time.

Problems with Boiled Chicken

The Straight away problem with boiled chicken is that these things are not meant to be eaten. The taste is bland and also the smell is something which most of us won't like to have.

Boiled Chicken

To be honest, boiled chicken is best for building muscles. Boiled chicken is even better for health than the recipes I am going to share with you. Even if boiled chicken tastes disgusting and smells bad you should opt for it if your goal is gaining lean muscle mass.

Recipe 1

The first recipe I am about to share you consist of boiled chicken. So this is not a recipe in a way it more of combination idea.

(1) With Ketchup

(2) With Mint Sauce

(3) Seasoning and herbs

(4) Low cal Peri Peri Sauce

Recipe 2

So this is the recipe which pro body builders and fitness freak use. In this chicken recipe the chicken is not boiled but rather grilled on sandwich grill.

First the chicken breast is scliced vertically so the thickness reduces to half then any kind of seasoning and salt is applied over the pieces and these pieces are grilled over sandwich grill for 20-25 min on moderately high heat. This is also the recipe which Sir Guru Mann shares with us.

Grilled Chicken

Recipe 3

This recipe is kind of a bit unhealthy compared to previous two since we are going to use oil in this recipe. Well this is the tasty one among all the above.

Slice chicken breast vertically and apply ginger garlic paste, turmeric, red chilli powder, garam masala and a bit of tandoori masala according to your preferance and let it marinate for 1 Hour.

After 1 hour you can shallow fry with olive oil on medium to low heat for 10-15 min or until cooked and there you have Chicken Tandoori.

I know this is not what Chicken tandoori originally is but our main concern is health so we have take care of that also.

Chicken Tandoori

That is all for this post guys. Please Visit us again if this post helped you. Ask your question in the comment section below if any. Thank you for reading this post

Body Kaise Banaye| Bodybuilding Guide 2020

2019-12-20T16:27:00.002+05:30

Body Kaise Banaye| Body building 2020.

Body building basics (Body banane ke mool bate)

Bodybuilding is a serious business. If you need the physique you want then you need to be determined and work hard towards it.(Body banana koi majak ki baat nhi hai. Agar apko body banana hai to apko date rehna hoga puri lagan ke sath.)

Body building athlete

So when you start to take actions towards bodybuilding, you need to spend more on your food, be consistent and stay motivated. Even if your goal is weight loss you need to spend more on quality food. You need to workout regularly.(Jab aap body banane ki shuruwat karte hai tab apke kharche badh jate hai. Aap ko regularly exercise karna padta hai aur hamesha umeed ke sath badhna hai.)

(1) Required amount of Nutrition. (Sahi Aahar)

Even before exercise comes nutrition. By that I don't mean that exercise is just waste. By saying this I intend that nutrition should should not follow behind your exercise. It is said that even if you don not workout enough but your diet is healthy, then you will stay health.

Meat

Badam

(Yadi Aapko body banana hai to apko poshit ahar lena hoga. Aap sirf vyayam kar ke body nhi bana sakte hai. Aap ko sahi ahar aur sahi matra mai khana hoga.)

In order to build muscle and have lean gain, you need to increase the amount of protein you consume. Generally it is said that you need 2gram protein per Kg of your weight. You might need to eat less oily food and start eating healthy food.(Agar apko achi body banani hai toh apko protein wala khaana khana padega. Apko 2 gram protein har 1 kg wajan apki shareer ke liye chahiye. Mano ki mera wajan 50 Kg hai to mujhe 100 gram protein khana padega).


Soya Chunk

(2) Right Exercise (Sahi Vyayam)

Exercise

Right exercise will gain you muscle while wrong will gain you injuries. This part is definitely no joke. You need to be serious about your exercise. There are many types of exercise out there for building muscles like weight training, Calisthenics and other forms. But the best one for getting bigger muscle size is weight training. If you don't know an alphabet of bodybuilding then you should consult a coach or trainer. Never try on your own.( Sahi Vyayam apki mans peshiyo ko bada kar sakta hai wahi galat vyayam apko ghav de saktha hai. Yeh hissa sabse zyada dhyaan dene wala hai. Yadi apko vyayam ke bare mai kuch nhi pata to phir kis trainer ya coach se salah lijiye.)

(3) Optimum Sleep (Puri Neend)

When you workout in Gym or anywhere else, you need nutrition and rest for the repair to the damage that happened during workout. Incomplete sleep cycles with will not get you any results when you try to building muscles. You need to eat optimum food and get sufficient sleep.(Jab aap kasrat karte hai to apki shareer ko sirf do cheezo ki jaroorat hoti hai, ek hai ahar aur dusra aaram. Yaadi aap puri neend nhi sote hai toh ap ko body banane mai takleef ho sakti hai bawajood kasrat aur acha khane ke.)

Sleep

So these were the three basic pilars of bodybuilding. Without these you cannot achieve your physique of dream. You need to be dedicated while being in the process. Body building is slow but requires a lot of efforts so you need to patient also. (To yeh the 3 sabse jaroori bate body banane ki. Jinke bina aap body nhi bana payenge. Body banana jaldi ka kaam nhi hai aur isme samay lag sakta hai toh apko sabr rakh kar mehnat karna padega.)

Thank you guys for visiting our post. Add you questions in the comment section if you have one

Best Pre Workout Meals for Weight loss

2019-12-18T16:39:00.002+05:30

Best Pre Workout Meals for Weight loss

So for a pre workout meal for weight loss you need the foods which are best suited for the purpose. Consuming the right food for weight will show significantly great results. To be honest, you fitness does not completely rely on a particular meal but rather the entire meal of the day.

Things to remember for weight loss.

When we talk about gaining or losing weight the first thing to consider is calorie count.Your overall calories will determine your weight. If you consume more calories than required then you might gain weight. If you eat less than required calories then you might lose weight. If you consume optimum amount of calories then there is no change in your physique.

Your Calories come from the food that you eat. Calories is measurement of energy. 1 gram of Carbohydrate gives 4 calories, 1 gram of protein gives again 4 calories while 1 gram of Fat gives 9 calories. So if your goal is weight loss your meals should have less fat and moderate to low amount of carbs since carbs are also responsible for weight gain.

Food Items suggest as Pre Workout Meal.

There are many food items out there for pre workout meal. But I would suggest some of my personal preference regarding pre workout meals. Since our goal is weight loss the meal should not contain any amount of fat and simple carbs.But Slow digesting carbs and Protein should not have any issue with your goals.

(1) Oatmeal

oatmeal

Oatmeal is great if you are looking to lose some weight. The results with consuming oats is significant. If you consume oats with right combination then you can achieve your fitness goals. Oats have Complex Carbs i.e. slow digesting carbs and some amount of protein. Having oat meal with skimmed milk or Whey protein shake is a suitable combination for weight loss. There is very low fat in this meal but optimum amount of Complex Carbs and Protein. You should eat this meal 45 min before your workout.

(2) Egg Whites

Egg White

Egg whites are amazing food. Trust me, Egg white are source of lean protein and complete protein. The calories are very low. 100 ml of it has somewhere around 110 calories which will definitely not screw up with your diet. Egg whites are pure protein so you can eat them without hesitation. It is suggested that you consume boiled egg white. Eating fried egg white will increase the calories and it will become slow digesting. Consume it 45 min before workout is ideal time.

(3) Fruits (Banana)

Banana and Orange

By Fruits I don't intend that you can eat any kind of fruit. Fruits such as avocado, papaya, watermelon and apple are not the food items to be consider for pre workout meal. Since these fruits have high amount of fibers which is not digestible and sugar. The fruit I recommend is Banana. Banana has complex carbs which helps to provide energy while workout. Pairing with citrus fruits such as orange is not bad since oranges are high in Vitamin C which is one of the essential vitamins required by our body.

So there were some of the food items suggested as pre workout meal for weight loss

Thank you for visiting us and feel free to ask questions in comment section

Do not workout if you have any of the issues

2019-12-16T16:30:00.001+05:30

Do not workout if you

Workout is necessary if you want to have fit body and mind or build muscles. But body building is no joke. If one does not gives any serious attention towards it and progress to do so might suffer from many consequences regarding overall health. Do not workout if you have any of the following issues.

(1) If you do not consume post workout meal.

Protein Supplements

There is nothing to shame if you cannot afford to have supplements and talking about supplement, those are exactly what the are named. If you consume enough food which has optimum macro-nutrients required by your body then Protein Supplement are just luxury to have.

Protein Supplements are necessary only when your diet can not provide you with enough nutrients. Talking about the heading, You should definitely not proceed to workout if you can not have post workout meal. After your workout session your body requires protein to repair your muscle fibers. The itself manages to get from other muscles of the body if there is not enough protein consumption. The body breaks the muscle fibers for protein from the muscles which are not under constant usage. This might turn out injurious. So you should have something which is high in protein and less in carbs and fats as post workout meal.

(2) If you have incomplete protein diet.

You might know that only animal protein i.e. meat, fish, eggs, and milk are the only source of complete protein for humans. Amino acids are the constituent molecules of protein. Since our body cannot make some of these by its own we have to rely on other sources mentioned above. These amino acids are called essential amino acids. There are total 9 Essential amino acids which are Valine, Leucine, Isoleucine, Phenylalanine, Trytophan, Lysine, Arginine, Histidine, Methionine, Threonine. The only plant source which has complete amino acid profile is quinoa while others are incomplete.

Protein Sources

Vegetarian foods like lentils, beans, grains might have high protein content but of no use since it is incomplete. You can make combinations of vegetarian foods to make the amino acid profile complete. Like if you consume beans or lentils with grains such wheat or rice it will be complete amino acid for you since beans and lentils have complementary amino acids for grains.

Combinations such Rice with lentils or beans, Wheat with lentils or beans, Peanut butter with bread and many more combinations can be made for our vegetarian people.

(3) If you have any medical problems.

Pain During Exercise

When you have any single medical problems, you should consult your doctor before proceeding to perform any kind of exercise. Further exercise might worsen your condition. After exercise your immune system is involved for repairing your body. Since you have medical conditions this is something I do not encourage you to continue. Conditions such recent trauma, surgery, cardiac problems, spine problems such as Scoliosis or any other medical conditions. If a particular exercise is prescribed by your physician to overcome the particular condition then you should definitely opt for do the particular exercise and not the other.

Top 10 High Protein food for vegetarians

2019-12-15T18:48:00.002+05:30

Top 10 High Protein food for vegetarians

Why Protein rich food.

Protein is an essential macro-nutrient required for growth and maintenance of our body.

Everyone must have high protein food in their daily meal. Even if you are a vegetarian or have sedentary lifestyle i.e. less physical activities, you need optimum amount of protein for you body maintenance.

Like Proteins, Carbohydrates, Fats, Vitamins, Minerals and etc are also necessary for body growth and maintenance.

There will be separate articles posted in future regard the other necessary nutrients. But For now here are Top 10 High Protein food for vegetarians.

Note that some food items mentioned here might not be complete protein. In order to get all the benefits you would need to pair them with other food items to complete the amino acid profile of your food.

(10) Wheat

Whole wheat grain

Wheat is definitely a good source of protein and carbohydrates but the amino acid profile is incomplete. So you have to pair wheat with lentils and beans since both lentils and beans have complementary amino acids to wheat. When you combine wheat with such food items it becomes complete protein and you should definitely add this in your diet if you would like to bulk up or gain weight. 100g of wheat contains 12g of Protein, 72g of Carbohydrates and 3g of Fats. Wheat might not be great if you would like to cut some weight off. Carbohydrates present in whole wheat is complex which means it makes your stomach feel full for long duration. Saturated Fats in wheat is negligible.

(9) Oats

Oat Meal

Oats like the previous one is again a grain. Like the previous one it moderately good in Protein, High in Carbohydrates and the fat content is not that high but still more than that of wheat. Oats contains complex carbs which are slow digesting. If you want to lose some weight you must add oatmeal in your diet and you would see the results in mere weeks. Talking about nutritional values, it contains 14g of Protein, 66g of Carbohydrates and 7g of Fats Per 100g. You have to again pair oats with milk in order to get complete protein out of it.

(8) Peanuts

Peanuts

Nuts are definitely high in protein but they are high in fats too. But these fats are not necessarily bad fat. If you want to have healthy gaining you must add nuts to you diet. Add peanuts in you are not allergic to it since peanut is way cheaper than almonds and cashew but has almost same nutritional values. 100g of Peanuts contains 25g of Protein 16g of Carbohydrates and 50g of Fats. Again this is not complete source of protein so you can have it with oatmeal or make oat peanut butter shake for complete protein.

(7) Udad/Urad

Black Gram

Black gram is one of the great bean I would like to suggest you. It is definitely high in carbs but the fat content in these is very less. This gram moderately high in Protein. Again this is also not complete protein source. Consuming with whole wheat bread or rice will make it complete. Talking about nutritional value, it contains 25g of Protein, 58g of Carbohydrates and 1.7g of Fats. Black Grams are very good for health.

(6) Rajma / Kidney Beans

Red Kidney Beans

Not only tasty but healthy also. Eating raw kidney beans might turn out to be poisonous.
It is suggested that you should eat well cooked kidney beans. Kidney beans are low in fat but high in carbs and moderate in protein. A 100g serving of it provides 24g of Protein, 60g of Carbohydrates and 1g of Fat. Some people might have problem with digesting kidney beans so it not suggested if you have poor digestion.

(5) Chickpeas

Chickpea

Chickpeas are loaded with carbs and protein too. Talking about nutritional value it similar to that of red kidney beans. It might gain you some weight if you add this in your daily diet. Compared to Kidney beans it is digestible. Contains 100g of serving has 19g of Protein, 66g of Carbohydrate and 6g of Fat.

(4) Cottage Cheese/Paneer

Cottage cheese/Paneer

In the entire list this is the first thing which has complete amino acid profile. But the protein is casein which is slow digesting protein so it suggested to be consumed in the dinner. Note that Paneer is way high in saturated fats so it is need recommended to be eaten daily. Per 100g of Paneer has 19g of Protein, 6g of Carbohydrates and 27g of Fats. If you consume low fat Paneer on daily basis then there is no issue.

(3) Quinoa

Quinoa

Quinoa is again a grain but in entire vegetarian food it is the only one which has complete amino acid profile which means it is a complete protein. There is 16g of Protein, 64g of Carbohydrates and 7g of Fats in 100g serving.

(2) Soya Chunks

Soya chunk

Soya chunk is an amazing food. It the one food which has the highest Protein among all vegetarian foods. Amino Acid profile is not complete but having it with rice or chapati will make it complete. 100g of it will provide 52g of Protein, 33g of Carbohydrates and 0-3g of Fats. There is limit on consumption of soya for men. Men should not eat more than 45-50g everyday. Eating more than that might cause hormonal imbalance.

(1) Low Fat Yogurt

Low Fat Yogurt

Yogurt again is an amazing food. If you consume yogurt on daily basis then you might not need to have probiotics since they are present in yogurt itself. 100g serving has 11g of Protein, 4g of Carbohydrate and 5g of Fats.