In posthumanism, scientists are reinvestigating boundaries between animals and humans, and vegetarianism is becoming popular. Bodybuilders depend on sources of protein to supplement the muscles they develop through a rigorous workout. A considerable populace in India are vegans, and it has its benefits. For instance, research shows that heart diseases are significantly lower in vegans, as opposed to non-vegans. However, vegans often suffer from a deficiency of vitamin B-12, a nutrient that animal protein has in abundance. Since vegans depend on vegan milk alternatives, they miss out on vital calcium supply. However, they rely on other options that mostly succeed in supplementing their diet and solving these issues.
Proteins constitute amino acids, which play an essential role in cell development. To sum it up, proteins have a role to play in your all-round growth. So, if you have poor hair growth or narrow shoulders, blame it on genes associated with protein receptors. Relevantly, proteins help you to recover fast after surgery because it aids in cell recovery. Further, a lack of protein sources in the diet would mean that an individual’s strength decreases remarkably. The concerned person would also sustain injuries easily and fall prey to orthopedic complexities.
Sources of Protein in a Vegan Diet
Here are some of the common protein sources for vegans:
The most important part of a vegan diet is lentils, which cater to the vegans’ protein needs. The Asian subcontinent consumes a variety of lentils, most of which are protein-rich. Along with rice, lentils make for the staple food for a considerable population. Studies have found that lentils considerably reduce the chances of heart-related complexities. Further, some researchers opine that lentils can counter oncological issues in the human body. Consumption of lentils has its downside too—although it is a minor one. People who follow a protein-rich diet often tend to be flatulent, which is a social inconvenience at worst.
Keeping aside such minor inconveniences, lentils can single-handedly solve the protein issue for vegans. A standard cup of lentils is one of the best sources of protein: 18 grams by weight on average! Thus, people in the subcontinent tend to include lentils in their soups, which adds to the stew’s unique tastes.
Legumes in a Vegan Diet
Legumes comprise an assortment of beans that include chickpeas, kidney beans, pinto beans, and black beans, among other varieties. A single serving, or a standard cup of legumes, has a potent mixture that can provide 15 grams of protein. Legumes can be beneficial to the heart as well since it helps you regulate cholesterol levels. Apart from being rich sources of protein, legumes are also helpful for their fiber content. A fiber-rich diet helps with the rate of metabolism and thus reduces the chances of constipation. Consequently, you can also avoid issues like piles or hemorrhoids, which directly result from constipation. Further, lentils are rich in antioxidants, which help the body in fighting against antigens.
The Importance of Nuts in a Vegan Diet
If you have a habit of snacking on nuts, do not give it up. The protein content of beneficial nuts like almonds is 5-6 grams, which is the most you can have out of them per day. You can obtain the mentioned weightage from an optimal consumption of around 25 whole nuts every day. Keep in mind that too much of anything is bad. Thus, restrict yourself to 25 units of almonds even if you feel like munching on another handful.
Other nuts make the list of rich sources of protein. Anything from hazelnuts to dried figs can be beneficial to the cause. Further, you can prepare a mix by assorting nuts of your choice and snack on them from time to time.
Take a Generous Helping of Fruits
You should have protein rich fruits like bananas and guava every day because they are excellent for your metabolism. However, remember that fruits are not your chief source of protein. They provide you with minerals like magnesium and potassium. Having fruits every day can ensure that there is no deficit in protein in your diet. The protein you get from fruits is essential because it pushes the supply of proteins over the line.
Green Peas Can make it Happen!
People in the subcontinent put peas even in the variety of bread they make. This fact makes it clear how essential peas are in Asia. Although vegans put peas in several dishes to enhance their taste, you can have them raw. Their sweet flavor makes them a favorite with kids. You will be amazed to know that a single (standard) cup of peas can get you10 grams of protein! With the advent of supermarkets, you do not have to worry about the season. Frozen peas work just as good as fresh ones to suit your purpose.
Get a Breakfast Makeover with Quinoa
It is surprising how quinoa has become a popular breakfast choice. Quinoa is not a cereal; rather it is a seed that has the appearance of a cereal. It has been a North-American staple for hundreds of years, and the modern quinoa packs the same punch. Just like peas, a standard bowl of quinoa can fetch you around 10 grams of protein. It can be a great breakfast addition if you pair with honey, nuts, and fruits. Just add a dash of milk to the mix, and you have a tasty breakfast waiting for you! Apart from proteins, quinoa contains carbohydrates and dietary fiber that can help you with your digestion.
Chia Seeds Can Be of Immense Help
Chia seeds are a favorite among vegans because of the dual benefits that it offers. Firstly, an optimal measure of chia seeds can offer up to 7 grams of protein. Secondly, the same measure can help you with over 10 grams of fiber! Get your Chia seeds from the nearest grocer and soak them for a while in lukewarm water. When they become soft, you can add them to the beverage of your choice. Whether you are enjoying your evening cuppa or your morning quota of coffee, chia seeds can help you unobtrusively. Further, chia seeds can be a great source of calcium, iron, omega-3 fatty acids, and magnesium. These nutrients are essential for your well-being and can help with your bone development and cholesterol regulation seamlessly.
Oats is the New Alternative
Oats are gaining popularity with every passing day. People want an alternative to wheat that is present in everything they consume—from bread to noodles. Therefore, oats have taken the responsibility to keep monotony away. You can now get oats noodles at your nearest supermarket. Further, the mention of oats muffins is sure to whet your appetite. Although you can have them once in a while, you should show restraint in oats’ consumption. The best way to consume oats is to have them whole with a dash of milk. Alternate your breakfast with cornflake, quinoa, and oats and drive away from the drabness of routine!
Soy Milk Is a Great Alternative to Cow Milk
People who avoid all sorts of animal proteins for ethical reasons van switch to soy milk. While it takes off the guilt of exploiting an animal, it has enormous health benefits. Soy milk is not just one of the best protein sources for vegetarians; it is rich in vitamins and calcium. It contains Vitamin D and B12 in abundance, and thus drinking this milk regularly can end your orthopedic issues. Cow milk is rich in calcium, but bones cannot absorb most of it. This problem is effectively solved with soy milk. Start your day with a wholesome cup of soy milk that you can drink directly or with cereals. The mix is sure to kick-start your objective of getting your daily quota of proteins.
Protein Sources for Bodybuilding Needs
Bodybuilders have a particular need for protein that is different in utility from regular usage. While the effect of proteins in regular usage is more gradual, bodybuilders’ protein shakes have an instant effect. It would help if you took these shakes strictly by the advice of the gym instructor you are working with. The instructors know just how much protein you need according to your body type and body weight. Self-administration of any sort can be detrimental to your overall health at this point. Let us now try to look at certain sources of protein that vegan bodybuilders can have.
Whey Can Help You with Protein Intake
The protein foods for bodybuilding are measured in terms of scoops. Take the prescribed number of scoops in your gym water bottle and shake it. Whey protein is water-soluble, and your digestive system can easily digest it. You can carry the bottle around and keep sipping it whenever you feel thirsty. If you can make this a habit, you need not worry about your protein intake. However, make sure you do not take a heavy protein lunch. This practice can be bad for your health because too much protein can be challenging to process for your body.
In the modern lifestyle, having food at the right time is a challenge. If you think that the way you are taking makes you feel hungry too soon, you can opt for an alternative. Casein power comes in slow-digesting varieties that can keep your stomach full for a longer time. Keeping your stomach full at all times is necessary to counter the acid secreted by your body. An empty stomach is susceptible to the corrosion from these acids. For a post-workout meal, you can have low-sugar pancakes that can be eaten in an instant. Make sure you chew your food properly before you swallow. Adequately chewed food is essential to good digestion.
Swiss Cheese Can be Your Tasty Companion
Cheese is a lifesaver if you have decided not to include meat in your breakfast. It can spice up that sandwich or veggie burger you have after a workout. Cheese covers up the blandness of kale and cabbage that are must-haves in a sandwich. A slice of cheese can make up for a probable protein deficit in your body while keeping it interesting. Further, cheese contains microbes that are excellent for digestion. If you have chronic indigestion issues, a slice of cheese can solve all your issues in one go. You can take around 10 grams of cheese per serving in an optimal case.
Cottage Cheese—the Popular Option
In the subcontinent, more dishes use cottage cheese than there are cities. There is a reason for it—cottage cheese is tasty! Further, it is a great replacement for animal protein. An optimal serving of cottage cheese should be about 15 grams or half a cup.
Yogurt—You Will Love It!
Yogurt, one of the richest sources of protein, has more or less the same benefits as cheese. Further, you can have it anytime, even during a short break you take at work. You can go for the flavored varieties that are available in the market. This strategy will help you overcome the monotony with yogurt, although one seldom finds yogurt monotonous. You can take around 20 grams of yogurt if the density of your mix is around 10 oz.
From the discussion, perhaps it is clear to you that began dishes, too, have variety. It is up to you how you want to explore them. If you live in the subcontinent, it is easier for you to get your hands on popular recipes with cheese. If you are not a bodybuilder, you will have far more varieties. Although the restrictions become slack, you should never allow too much sugar into your diet. Moreover, if you crave sugar, go for natural sugar found in fruits. Avoid those fizzy drinks in those commercials because they can seriously hurt your health. Finally, exercise daily even if you are not a bodybuilder. Staying in shape is the best way to stay healthy.