07-26-2005, 10:24 PM
<!--QuoteBegin-->QUOTE<!--QuoteEBegin--><b>How to get a high protein veggie diet</b>
Many of us Hindus are vegetarian. This is often an expression of our faith and our outlook towards life. A vegetarian diet may offer several important health advantages. However there have been concerns about whether vegetarians get enough protein. With an ever increasing number of people taking up weights or participating in other types of exercise that increase protein requirements, the pointers in this article are sure to come in useful to many. With a bit of know how, there is no reason why a veggie canât build an impressive physique. Knowledge is the key.
Protein is of course the key building block for many of the bodyâs tissues, including muscle. Protein is composed of different types of amino acids. Out of these, eight are termed âessential amino acidsâ. It is vital that the dietary protein contains plenty of these. The problem is that while most animal sources contain all of the essential amino acids, most vegetable sources do not. But donât panicâ¦
First of all, dairy protein is a good source of all the essential amino acids. It can therefore be called a âcomplete proteinâ. Milk, yoghurt and cheese should form an important part of any healthy vegetarian diet, more so for somebody whoâs trying to build up. They can contain a lot of fat. To get around this, you can switch to reduced fat varieties which are now quite widely available.
The only natural vegetable food that is a complete protein is soy. Cereals (such as wheat, corn or rice) are quite rich in protein, but miss one of the essential amino acids (lysine). Beans (of all types, including peas) are also not a complete source of protein, but are great sources of lysine, as well as being very rich in protein overall. The implication of this is that if you eat a cereal with any kind of bean, you have a complete source of protein, even though individually they are not complete. This combination has been used to good effect by many a fitness enthusiast. From the point of view of protein, peanuts are classified in the same category as beans, while all other nuts are classified in the same category as cereals. Some other vegetables such as broccoli and spinach are reasonable protein sources, and can be used to boost up the protein content of a meal, provided that a complete source of protein is otherwise present. Veggie burgers have variable amounts of protein, depending on what was used to make them. The âmeat-substituteâ ones are usually quite high in protein.
It is crucial for someone who is doing intensive weight training to get complete protein in every single meal. There are different ways to ensure this. One of these is to use intelligent food combinations. For example beans on toast is a protein rich combination, providing all the essential amino acids. Other âintelligent combinationsâ include rice and dhal, chapattis with any kind of Indian dish that contains beans, peanut butter sandwiches and many others.
Alternatively, make sure that a dairy product (not including butter, ghee and cream - these have had virtually all protein removed) is present. Cereal and milk, cottage cheese with salad, jacket potato with cheese, and even simply pizza are all good meals (or snacks) in terms of protein. Even having a pot of fruit yoghurt at the end of a meal will ensure that the meal has at least some complete protein source. Be warned - avoid eating chips alone as an entire meal. They provide little worthwhile nutrition of any kind.
For a person who really wants to build up, at least four of five meals or even six meals a day may be required. Some of these can be snacks (even just a large glass of milk). Try your best to get some protein at breakfast. Finally, a word on protein supplements. They will definitely come in useful if you are trying to muscle up a lot, or if you for whatever reason canât eat properly. But for many people they will not be necessary, provided the advice in this article is followed.
(COPYRIGHT - Shakti Marg Hindu Movement UK)
<!--QuoteEnd--><!--QuoteEEnd-->
Many of us Hindus are vegetarian. This is often an expression of our faith and our outlook towards life. A vegetarian diet may offer several important health advantages. However there have been concerns about whether vegetarians get enough protein. With an ever increasing number of people taking up weights or participating in other types of exercise that increase protein requirements, the pointers in this article are sure to come in useful to many. With a bit of know how, there is no reason why a veggie canât build an impressive physique. Knowledge is the key.
Protein is of course the key building block for many of the bodyâs tissues, including muscle. Protein is composed of different types of amino acids. Out of these, eight are termed âessential amino acidsâ. It is vital that the dietary protein contains plenty of these. The problem is that while most animal sources contain all of the essential amino acids, most vegetable sources do not. But donât panicâ¦
First of all, dairy protein is a good source of all the essential amino acids. It can therefore be called a âcomplete proteinâ. Milk, yoghurt and cheese should form an important part of any healthy vegetarian diet, more so for somebody whoâs trying to build up. They can contain a lot of fat. To get around this, you can switch to reduced fat varieties which are now quite widely available.
The only natural vegetable food that is a complete protein is soy. Cereals (such as wheat, corn or rice) are quite rich in protein, but miss one of the essential amino acids (lysine). Beans (of all types, including peas) are also not a complete source of protein, but are great sources of lysine, as well as being very rich in protein overall. The implication of this is that if you eat a cereal with any kind of bean, you have a complete source of protein, even though individually they are not complete. This combination has been used to good effect by many a fitness enthusiast. From the point of view of protein, peanuts are classified in the same category as beans, while all other nuts are classified in the same category as cereals. Some other vegetables such as broccoli and spinach are reasonable protein sources, and can be used to boost up the protein content of a meal, provided that a complete source of protein is otherwise present. Veggie burgers have variable amounts of protein, depending on what was used to make them. The âmeat-substituteâ ones are usually quite high in protein.
It is crucial for someone who is doing intensive weight training to get complete protein in every single meal. There are different ways to ensure this. One of these is to use intelligent food combinations. For example beans on toast is a protein rich combination, providing all the essential amino acids. Other âintelligent combinationsâ include rice and dhal, chapattis with any kind of Indian dish that contains beans, peanut butter sandwiches and many others.
Alternatively, make sure that a dairy product (not including butter, ghee and cream - these have had virtually all protein removed) is present. Cereal and milk, cottage cheese with salad, jacket potato with cheese, and even simply pizza are all good meals (or snacks) in terms of protein. Even having a pot of fruit yoghurt at the end of a meal will ensure that the meal has at least some complete protein source. Be warned - avoid eating chips alone as an entire meal. They provide little worthwhile nutrition of any kind.
For a person who really wants to build up, at least four of five meals or even six meals a day may be required. Some of these can be snacks (even just a large glass of milk). Try your best to get some protein at breakfast. Finally, a word on protein supplements. They will definitely come in useful if you are trying to muscle up a lot, or if you for whatever reason canât eat properly. But for many people they will not be necessary, provided the advice in this article is followed.
(COPYRIGHT - Shakti Marg Hindu Movement UK)
<!--QuoteEnd--><!--QuoteEEnd-->