Usually, people think that non-vegetarian food is the only source of rich protein and fibres. But this fact is not true even vegetarian food items are rich in protein and fibres. Vegetarian protein sources are cholesterol-free, fat-free and high in fibre. Here is the list of top 10 vegetarian protein rich foods, which will help bodybuilders in gaining muscles.
1) Ashwagandha
It is an Indian Herb also known as Indian ginseng. Ashwagandha naturally increases testosterone level and helps in muscle building and increasing strength. It helps in strengthening the heart muscles, controls cholesterol and improved cardiovascular health. It also has Anti-Depressant properties and helps in reducing the stress.
2) Asparagus or Shatavari
Shatavari is a very good source of Fibre, Folate, Vitamins A, C, E, and K as well as chromium. It is packed with antioxidants and has the ability to neutralise cell-damaging free radicals. Shatavari has an ability to soak the excessive water and salt from the body and release the same through increased urination. It helps bodybuilders in giving ripped look.
3) Beans And Brown Rice
Beans are a great source of protein and soluble fibres but due to incomplete Amino acid chain it is treated as an incomplete source of protein but it becomes complete if eaten with brown rice. It is an easiest, cheapest, and effective way to load protein and healthy carbs after a heavy workout.
4) Low Fat Milk And Milk Products
Milk products are a perfect combination of Whey protein and Casein protein. Whey protein is easily digestible and is as good as egg protein whereas Casein protein is a slowly digestible protein. Both these proteins combined keep positive nitrogen balance and slowly “feed” your muscles over a period of several hours.
5) Peanut Butter
Peanut butter is a good source of protein needed to build and repair muscles. It contains mono and polyunsaturated fats which are good for heart and muscle health. As a post workout, brown bread with peanut butter is an excellent option.
6) Nuts
Nuts are the perfect blend of quality protein, healthy fats and fibre. A handful of almonds has more protein than an egg. Almonds contain energy boosting manganese and copper. Walnuts are loaded with Omega-3 which helps in increasing synthesis and reduces degradation necessary for muscle growth.
7) Banana
Banana contain a fair amount of potassium which helps in preventing cramps, soreness, bloating and puffiness. It helps in replenishing glycogen stores and helps protein to reach to the muscles. Banana has primary carbohydrate and plays a critical role as post workout.
8) Oats
Oats are the rich source of carbohydrates and dietary fibre which alters metabolism in a positive way which enhances performance while training. Oats are the essential source of Vitamins like biotin, folic acid, thiamin and vitamin E, as well as elements like iron and zinc which helps in increasing the speed of muscle recovery.
9) Sweet Potatoes
Sweet potatoes are also called energy powerhouse they are loaded with fibres essential to control appetite, burn fat, maintain healthy digestion and build muscle. Sweet potato also contains potassium which plays an important role in muscle control, electrolyte balance, nerve function and prevents muscle breakdown or cramps during heavy work-out.
10) Quinoa
It is a grain crop which contains an essential amount of amino acids like lysine and calcium, phosphorous, and iron. Quinoa is a high source of protein and dietary fibre and it is gluten free which makes it easy to digest.
