High Protein Vegetarian Meals – Complete Guide

Muscle building is a science that involves a combination of exercise, rest and above all nutrition. Protein is the most crucial of all the nutrients and it is the building block of the muscle. Without sufficient protein consumption no matter how hard you train, muscle growth will stagnate. When it comes to athletes, bodybuilders or people who want to gain lean mass, it is important to select the appropriate protein foods.

In this article, we are going to take an in-depth look into the most effective protein foods to build muscle, the mechanism of action, and how you can optimize your diet to achieve maximum muscle growth.

Best protein foods

Women need Protein to Build Muscle.

Proteins constitute the major element of muscle tissue. During exercise, particularly weight lifting, which is a resistance exercise, small tears take place in your muscle fibers. Protein assists in the repairing process of these fibers, which are made stronger and larger.

Protein is important in muscle building in three distinct ways:

• Making damaged muscle fibers whole again.
• Helping to build up new muscle tissue.
• Stopping the breakdown of muscles in the process of calorie deficiencies.

To take place, the body requires a constant supply of amino acids (the building blocks of protein). This is why in a muscle building diet, high-quality protein foods are a non-negotiable.

How Much Protein Do You Need?

The recommended protein intake 0.8 grams per kilogram of body weight in a day, is the recommended dietary allowance (RDA). Nevertheless, it is not enough in the case of individuals who desire to gain muscle.

Experts suggest:

• 0.6-2.2 grams of protein per kilogram of body weight to build up muscles.

Example: 70kg (154 lb) individual is recommended to consume 112-154 grams of protein per day.

• An even distrIbution on protein intake (20-40g per meal) increases the protein synthesis in the muscles.
• Optimal protein foods to build muscles are animal foods.
• The animal proteins are regarded as complete proteins as they have all the essential amino acids to repair the muscles. Let’s look at the top choices:

1. Chicken Breast

• Protein Content: approximately 31g/100g(cooked)
• Chicken breast is low-fat and a good source of lean protein, which is essential to bodybuilders.
• Flexible in preparation- may be grilled, baked or stir fried.

2. Turkey Breast

• Protein Content: ~29g per 100g
• It is lower in fat than chicken, high in B-vitamins, and it is fine on low-fat diets.

3. Eggs

• Protein Content: ~6g per egg
• Eggs are the ultimate source of protein in nature, since all the nine essential amino acids are found in eggs.
• The yolk contains vitamins (D, B12) and good fats.

4. Fish (Salmon, Tuna, Cod)

• Protein Content: 20–25g per 100g
• Salmon is also high in omega-3 fatty acids that minimize inflammation and help to heal.
• Tuna and cod are leaner foods containing high protein and low fat.

5. Lean Beef

• Protein Content: ~26g per 100g
• Sources of iron, zinc, and vitamin B12 which are essential in energy and recovery.
• Select lean cuts to prevent the added saturated fat.

6. Greek Yogurt

• Protein Content: ~10g per 100g
• Casein protein, which is slow to digest, is found in it, and it also supplies a continuous supply of amino acids.
• Excellent after a work-out or before going to bed.

7. Cottage Cheese

• Protein Content: ~12g per 100g
• Contained casein, which is best to keep the muscles intact during the night.

8. Whey Protein Powder

• Protein Content: 20–25g per scoop
• Quickly soluble and very bioactive.
• Easy to get the daily protein needs.
• The 10 Best Non-animal Protein foods to build muscle.

Plant-based diets also allow individuals to gain muscle mass, although by making careful selections and pairing foods to provide full amino acid profiles.

1. Lentils

Protein Content: Approximately 9g/ 100g (cooked)

Low in calories and fats, pumps up energy.

2. Chickpeas

Protein Content: ~19g per 100g (dry)

Multipurpose- may be consumed as a hummus, roasted snacks or in curries.

3. Quinoa

Protein Content: Approx.4g/100g (cooked)

A complete protein grain, which is also high in magnesium and iron.

4. Tofu

Protein Content: ~8g per 100g

Soybean-based and containing isoflavones that are readily added to any stir-fry or salad.

5. Tempeh

Protein Content: ~19g per 100g

Probiotic fermented soy product which aids in digestion.

6. Seitan

Protein Content: ~25g per 100g

It is also called wheat meat and it is among the most protein rich plant-based sources of protein.

7. Edamame

Protein Content: ~11g per 100g

Mature soybean, good as a snack or side dish.

8. Plant-Based Protein Powders

Protein Content: 20–25g per scoop

Peanut butter made out of pea, rice or hemp protein- great with vegans.

Muscle Building Protein Snacks.

Snacking is a strategic way of keeping muscle protein synthesis intact day in day out. There are also some excellent snacks with lots of protein, such as:

• Beef jerky
• Protein bars
• Hard-boiled eggs
• Roasted chickpeas
• Whole-grain toast and peanut butter.
• String cheese
• Protein and Other Nutrient Combination.

Protein is best combined with other macronutrients:

Carbohydrates restore the energy stores of glycogen that provides energy to workouts.

Healthy fats help in the production of hormones (such as testosterone which is important in muscle building).

Vitamin D, zinc, magnesium, and iron are micronutrients that are beneficial to recovery and performance.

Sample after exercise food: Grilled chicken + brown rice + steamed broccoli.

• Typical Errors with Protein Intake.
• The use of supplements alone- Whole foods are to be the baseline.
• Consuming excess protein -The body cannot store excess protein; it can become fat.
• Ignoring timing - Protein intake (on 30-60 minutes) after a workout increases muscle repair.
• Leaving out variety -Various protein sources have varying nutrients.
• The following is a sample high-protein meal plan to build muscles:

Breakfast:

1. 3 whole eggs + 3 egg whites
2. Oats and Greek yogurt and berries.

Snack:

1. Protein shake + banana
2. Lunch:
3. Grilled chicken breast
4. Quinoa + roasted vegetables

Snack:

Cottage cheese + almonds

Dinner:

Salmon fillet

Sweet potato + spinach

Before Bed:

1. Cottage cheese or protein shake made of casein.
2. This gives the body a balanced protein intake throughout the day, which helps the body to constantly recover muscles.
3. Protein tips on how to maximize muscle growth.
4. Consume high protein meals after every 3-4 hours.
5. eat 20 to 40g of protein at a meal to maximize muscle protein synthesis.
6. Protein sources that are above board don’t go with only one kind.
7. Keep hydrated, as water requirements are higher with high protein levels.

Conclusion

Protein is admittedly the basis of muscle development. Regardless of their animal or vegetarian origin, the appropriate quantity of high-quality protein contributes to the recovery process, contributes to muscle growth, and supports the increase of strength.

Lean meat, fish, eggs, dairy products, legumes, soy products, and protein powders are also the best protein foods to build muscle. Moderation, which involves the diversity of the sources and breaking down intake throughout the day, is the key.

Note: It does not take a day to build muscle; it takes patience in training, taking breaks, and most importantly nutrition. Protein is the key to success in the long-term of your exercise.