5 High-Protein Vegetarian Foods for Bodybuilding

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5 High-Protein Vegetarian Foods for Bodybuilding

Healthy living doesn’t just require the right workout, it also requires the right nutritional and protein-rich foods that your body needs. This is something that can cause a problem if you're a vegetarian, as you may struggle to reach your protein requirements while abstaining from meat sources.

Fortunately, there are a number of completely vegetarian food options that can provide you with all the protein you need. Here are five of the best protein solutions.

6 High-Protein Vegetarian Foods for Bodybuilding

Nutritional Yeast

If you haven’t tried nutritional yeast yet, it’s a very popular plant-based source of protein among vegetarians.

This specific yeast is harvested from molasses, and this gives it a texture and thickness not unlike parmesan cheese. With 14 grams of protein for every ounce of yeast, it can be easily used to add protein-heavy toppings and a cheesy flavor to various dishes.

You could mix it into a pasta sauce, or just apply it to popcorn and other snacks. However, there are actually two different types of nutritional yeast, so make sure you pick up the right option for you.

Brewer’s Yeast

As the name implies, this is a by-product of beer breweries and has been so for as long as the process has existed. Made from hops, brewer's yeast can be readily consumed by humans (as well as pets) and used to boost other food products and meals.

Pure Nutritional Yeast

Pure nutritional yeast, on the other hand, is made from a combination of beet molasses, wood pulp, and sugar cane. This is developed specifically for human use and can be readily applied to a broad range of foods.

Beans

When it comes to healthy eating, the diverse range of beans are relished by vegetarians. Despite their low cost, beans offer plenty of protein, as well as antioxidants, vitamins, minerals, and fiber – a lot of nutritional value.

If that wasn’t enough, research demonstrates that a regular, moderate intake of beans is relative to a lower chance of Type-2 diabetes, cardiovascular diseases, and a number of cancer variants.

As you can see, there are a lot of benefits to beans, and lentils too. This isn’t even mentioning that, depending on the bean, you can consume anywhere between eight and 22 grams of protein per cup. When it comes to preparing the beans, just remember to soak them in water before you start cooking. This releases the beans' enzyme inhibitors, which could otherwise be harmful to your health.

Buckwheat

A popular alternative for rice, buckwheat is derived from fruit seeds. It is commonly used by people with an intolerance to gluten, as well as for its protein benefits.

Research shows that if you consume a daily average of four ounces of buckwheat, it can actively give you a better LDL to HDL ratio, helping to reduce your levels of serum cholesterol.

Plant-Based Protein Powders

Plant-based proteins are one of the biggest developments on the nutritional market. Now, you can find a wide range of protein isolate varieties, including soy, rice, wheat, hemp, and pea derivatives.

Protein supplements, such as whey protein or casein protein, offer all of the amino acids essential to human fitness. These protein isolates can be easily digested by your body, making them ideal for people who otherwise struggle to acquire protein.

However, such isolates are often quite acidic and, over a long stretch of time, can ultimately be damaging to the body – the exact reason why you should learn about them in detail.

Quinoa

Quinoa, itself a strain of goosefoot grain, contains edible seeds and a full profile of important amino acids. It’s also rather rich in protein, offering 24 grams per cup (uncooked), alongside high volumes of magnesium, copper, and manganese.

This grain can be prepared in 15 minutes and offers double the fiber contents compared to most traditional grain sources. It also has a rather nutty texture which many people enjoy.

Perfecting A Nutritional Balance

When it comes to nutrition – as well as achieving your fitness goals – what works for one person might not work for you. Everyone handles things differently, so while protein is essential, you do not require a meat-based diet to achieve the right levels.

With a little research and knowledge of various food sources, you can readily reach your daily requirements and still stick to your specific diet or food choices.

Author Information

Demmy James
Demmy James's picture

Demmy James is a fitness buff, strength and conditioning specialist and content contributor with Muscle & Strength. He is constantly looking to inspire and motivate others towards achieving their own health and fitness goals through his writings.

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