Do you dream of getting big and brawny like that? Well… those chiseled curves don't come easy.
Sweating out in the weight room and eating a protein filled diet hold
the power of bulking you up. Since most weightlifters rely
on slabs of meat for protein a vegetarian may feel pretty lost. But not anymore...
Today's video is going to be a treat for vegetarians who are struggling to put
on some muscle mass. How often do you eat mung bean sprouts and hemp hearts?
Does eating edamame help? We are discussing all that and more.
But how much protein do you actually need?
Your body needs 0.36 grams of protein per pound to sustain.
That means if you are a 180-pound person with a sedentary lifestyle,
somewhere around 65 grams of proteins would be sufficient for your body.
But this requirement increases when you are doing athletic workouts.
Proteins are the building blocks of your muscles.
And that's why you need to bring in more dietary proteins to build muscle mass.
One amazing plant source of protein is spinach.
Remember how a tin of spinach was enough to bulk up the biceps of Popeye? Well, turns out spinach
can do the same for you. One cup of cooked spinach contains a little more than 5 grams of protein.
Whereas its close cousin kale has around 4 grams of protein. Both of them are low-calorie foods and
contain many amino acids. They have fiber, vitamin K, Vitamin C, and many other micronutrients that
your body might be actually looking for while gyming. Studies say that you can slow down
age-related cognitive decline if you are a regular green leafy vegetable eater. Make
delicious spinach pancakes, soups, kale smoothies, baked chips, and salads with these leafy greens.
Want to know the secret for making your creamed spinach ultra-nutritious?Just add mushrooms!
Most vegans trust this protein source as they are jam-packed with fiber,
Selenium, Potassium, Vitamin D, and other minerals. A hundred grams of white
mushrooms contain around 3 grams of proteins. Additionally, they have bioactive compounds that
boost your immunity and protect you from cancer, Alzheimer’s, stroke, and other deadly disorders.
You can go beyond mushroom soup with this tiny magical fungi.
You can add some chopped garlic and saute it with other vegetables to make an Asian-style stir fry.
They also make some creamy pasta, curries, and scrumptious pizza toppings.
There are just too many ways to cook them. Bon, appetite friends!
Missing sausages and salami? Get this- Eating lots of processed meat can put
you at risk for cancer. But you know what wouldn't? A bowl of edamame!
This simple and hearty snack is satisfying and energizing.
Edamame is baby soya beans in a pod that can be boiled or steamed before eating.
The Japanese boil them in saltwater and enjoy them as a snack or a side dish.
100 grams of cooked edamame will contain 11 grams of protein.
Remember to distribute your daily protein requirement in all your meals. When you are
loading up on proteins it is important to have 20 to 30 grams in one meal. Having a cupful
of these beans can easily push you above your recommended limit of 30 grams of protein per meal.
Also eating too much soybean has been associated with increased estrogen in the body. So watch out.
Since soy is brimming with protein it is often used to make vegan protein powders.
You can make delicious meatless patties for burgers and add them to your risottos and rice.
If you are not in the mood to cook then just toss edamame in the microwave till they get crisp,
spice them up with cayenne pepper and enjoy it as an evening snack.
Moving ahead, pick broccoli over beef.
One cup of broccoli can give about 3 grams of protein.
It has a noteworthy amount of water along with vitamin K, C, and fiber. The iron, selenium,
and B vitamins make it a wholesome source of nutrition. Dietitians even call this vegetable
a superfood. Antioxidants from this vegetable can keep some serious cancers at bay.
These vibrant green florets taste divine after sauteing and roasting.
But did you know that you could lose proteins and nutrients in the process?
Studies have noted the lowest nutrient and protein loss with steamed broccoli. You can even try air
frying broccoli with some mixed herbs sprinkled with lemon juice. The crunch is a guaranteed
showstopper in salads too. I am already imagining these tiny tree-shaped veggies for my dinner.
Flexing those biceps can also be made easy by mustard greens.
A quick midweek dinner can be partnered with this green leafy vegetable.
One cup of this cooked green goodness can fill you up on an entire day's Vitamin A requirement.
100 grams of mustard greens contain around 3 grams of proteins.
They might not be as popular as the other greens like spinach and kale but they definitely deliver
nutrition-wise. They can act as a great dose of Vitamin C, magnesium, thiamine, riboflavin,
and niacin. They are loaded with antioxidants that give your body some anti-carcinogenic benefits.
Try them as impressive sides, fancy soups, and salads to make a decadent meal. Just remember
to use a pinch of salt while cooking them to get rid of the bitterness.
The next food that you definitely should slide into your muscle-building menu is chickpeas.
100 grams of chickpeas contain 19 grams of proteins. They also go by the name garbanzo beans.
Chickpea salads are the easiest to make. Toss in some diced cucumbers, tomatoes, red onions,
avocados, baby spinach, corn, or anything else that’s there in your fridge with boiled chickpeas.
Drizzle some lemon juice, olive oil, salt, and pepper.
Don't fuss about the exact recipe. Your quick lunch is ready in under 15 minutes.
Studies have shown that hummus is also a nutritious way for Americans to obtain their
recommended servings of nutrition. It's gr eat for weight management and it keeps diabetes and
heart diseases away. Chickpeas are a great source of dietary fiber, Vitamin E, folate, magnesium,
potassium, and iron. Phew! That's a lot! You certainly wouldn’t want to miss out on that.
Now let’s dive into some mung beans. Your muscles can absorb an insane amount
of proteins from them too. They can enhance your physical performance as they contain a
whopping amount of 24 grams of protein in just 100 grams. They have a range of nutrients right
from Iron to vitamin B, C, and magnesium. It is a staple of many curries and pairs well with rice.
Another way to enjoy green grams is to sprout them at home.
Just soak the beans for 6 hours and water and drain them completely.
Wrap them up in a cheesecloth and put it aside in a warm place for 10 to 12 hours. 100 grams of
these sprouts contain 4 grams of protein and can make your salads straight-up delicious.
Most beans and legumes will cont ain leucine, an essential amino acid that is used to
build and repair muscles. Heavy gymmers take leucine supplements before intensive training.
But it's best to stick to natural dietary sources. Lentils are also another high protein source for
vegetarians. 100 grams of boiled lentils provide 9 grams of proteins. So keep them in rotation.
Heading to the produce section? Don't forget to grab a bunch of asparagus on your way.
Several gourmet recipes give asparagus an interesting twist.
100 grams of green asparagus contains nearly three grams of protein. It is literally a
zero-fat option and deserves a spot on your plate if you are trying to bulk up. Low in calories and
filled with essential vitamins and minerals, it's one of the favorites of many non-vegetarians too.
Grilled asparagus can be eaten as a side with almost anything.
You can get the fresh variety with maximum nutrients for cheap during spring.
If you’re lucky you might even be able to get green and white asparagus. But irrespective
of the color all of them contain vitamin K, potassium, and some amazing antioxidants.
The folate from asparagus can also help you overcome muscle fatigue and weakness.
What can you do with pinto beans? I say what can't you do?
Toss them into your cooking pot right from your freezer.
Blitz them to make a savory sauce with your pasta, add them to your soups, spicy chilies,
burritos, dips, rice …. I could go on. You can turn them into the true stars of any dinner table.
A hundred grams of raw pinto beans contain 21 grams of proteins. It's
an integral part of Mexican cuisine and offers magnesium, dietary fiber, iron, and Vitamin C.
The dried pinto beans can be stored in a pantry for a longer time since they have a longer shelf
life than the canned beans. A few studies have shown these beans to reduce cholesterol by 19%
and coronary heart diseases by 22%. Pinto beans are the answer to everything.
Hemp hearts can also be your go-to food for building up muscle.
Just a serving of 3 tablespoons contains almost 10 g of proteins. That is wild!
Hemp seeds have been studied to have a positive effect on the heart and prevent cardiac arrests.
They might look tiny but are packed with Omega-3 and fatty acids that can
lower cholesterol and reduce blood pressure. Add a spoonful to your oatmeal and smoothies.
Savory dishes like salads and soups can also be topped with a sprinkle of these seeds.
Need a reason to keep a jar of almonds handy?
There is a long list of benefits that almonds can offer. But for now, let's focus on how they
are perfect crunchy treats for building muscle. One Oz of almonds contains 6 grams of protein
along with healthy fats, carbs, and fiber. It is loaded with antioxidants and rich in vitamin E.
You can use almond flour for your baking or slather some homemade almond butter on your toast.
Don't forget to add them to your homemade granola bars too.
We are stressing about everything being homemade just to avoid preservatives and sugar.
While we're still in the nuts and seeds section of the supermarket, let's focus on pumpkin seeds.
They contain an arsenal of vitamins, potassium, phosphorus, calcium, iron fiber, and protein.
You can sprinkle this crunch enhancer on your salads, cereal bowls, or stir-fries. They
blend perfectly in sweet and savory recipes. Your baked goods can also be topped with these seeds.
If not, just enjoy them roasted because 100 grams of these tiny seeds contain 19 grams of protein.
They will also help you proactively reduce cholesterol.
The next food on this list probably gets a lot of dislike from the toddlers.
We’re talking about green peas. I'm sure you must have outgrown that phase because it brings
such wonderful benefits to your body that you just can't resist having them. 100 grams of these peas
contain 5 grams of proteins. They are saturated with Vitamin C and fiber. They have been studied
to be antihypertensive, great for intestinal bacteria and keep away cancer d ue to their
antioxidant properties. Green peas taste delicious on their own and make wonderful side dishes when
steamed. You can add them to your pesto sauce or in your warm salads and devour this protein.
Let's remember that eating healthy is just one side of the coin.
The flip side is exercising. Strike a balance and your body will be good as gold.
Let's keep the conversation going with a couple of more excise-related videos, shall we?
Watch six exercises for women that will transform your body in just
4 weeks or 11 simple exercises that show results after just one workout.
Go ahead, click one. Or better yet watch both and learn how exercising can transform your
body. What is your favorite food from today’s list? Let us know in the comments below.