When we talk about India the first thing which strikes our mind is vegetarian food and people. It is difficult for vegetarians to find their daily protein food. As you all know how important protein for building muscle, in simple words no protein no muscle. Now we should look for the food high in proteins available in India. Protein is the most important and the only nutrient that builds muscle. Here is the list of foods full of proteins where you can easily fulfill your protein need. Some foods have carbohydrates, fibre, iron and other important nutrients in them which are also very important.  Now we will discuss the vegetarian as well as non-vegetarian food available in India.

This table fulfills all the need of vegetarians.

Proteins are rich in amino acids, there are almost 22 amino acids and our body needs them all for various functions. You always need a rich protein diet to build muscles. You should maintain a balanced diet chart containing healthy and natural nutrient rich food.

Healthy and natural protein rich foods:

Protein plays an important role in building muscles. Each and every tiny little cell requires protein to function properly. Proteins are considered to be the building blocks of human body. Protein executes the functions like Catalyzing Metabolic Reactions, Replicating DNA, and Responding to stimuli and Transporting Molecules.

Eggs :              13 grams protein (26% div): Eggs are great source of protein and can be a part of your meal. Eggs will also provide you vitamins and minerals. For getting more protein you should take yolk and the white part both.

Chicken   breast :                       30 grams protein (60% div): it provides the highest protein. This is the reason most of the non vegetarian prefers chicken. It is also a good source of minerals like magnesium and iron, as well as vitamins B 6 and 12.

Black Beans:  22 grams protein (44% div): This is the highest protein providing vegetarian food.  Not only black beans is high in proteins, other beans like soybeans, kidney beans, lima beans and navy beans are also rich in protein.

Almonds:        21 grams protein (42% div): Almonds and other nuts are also a good source of protein. They are also sufficient for you as they provide protein, fiber and healthy fats.

Cottage Cheese:                    11 grams protein (22% div): It is a good starter or if you add in your breakfast it will provide you double percentage of your total protein need for the day. It is also full of calcium and Vitamin B-12.

Tofu:                8grams protein (16% div): Tofu is an alternate for meat. It is made of soy beans. Tofu is a great source of calcium. Vegans use tofu and its product to replace milk.

These are healthy and natural protein rich foods. You can include them in various delicious ways in your meals.

The aim of achieving the muscle mass could be fulfilled by the workout and a healthy diet. Supplements as whey protein provide extra benefits; they help you to build the muscle mass quickly. Whey protein helps you to increase muscle mass, lower body fat or helps recover from sport and training. Now you can see the details of whey protein.

 

What is Whey protein: Whey is a protein separated from the milk. It is the watery portion of the milk that separates from the curds while making cheese. Milk is made of two proteins, casein and whey. You can separate whey protein from the casein in milk or formed as cheese. Whey protein is commonly ingested as a dietary supplement. Whey is the left over part of milk, while milk is coagulated during the process of cheese production. It is converted into powder which is added to shakes, meal replacements and protein bars. Whey protein is not so good in taste so they are generally flavored. The most popular flavors are chocolate, vanilla and strawberry. You can easily take 25-50 grams of protein daily by taking whey protein. This is important for bodybuilders and gym devotees, as well as people who need to lose weight or are simply lacking protein in their diet. Whey is generally well accepted, although people with lactose unacceptable people need to be careful with it. There are also some people who are allergic to whey.

Benefits of Whey Protein: there are several benefits of whey protein as

• Increasing Power
• Low Fat and Preserve Muscle
• Increase Size and Strength
• Weight Management
• Fight with Cancer
• Coping with Stress
• Improved Immune System
• Low Cholesterol
• Asthma
• Lowering Blood Pressure and Reducing Risk of Cardiovascular disease

Schedule of taking whey protein

• Taking whey protein in the morning: Whey protein is a fast-digesting protein that is perfect for you when you wake up, as it rapidly carry amino acids to your muscles and neutralize muscle breakdown. The whole night glycogen stores run low so the body is forced to turn to amino acid stores to power metabolic processes. When you wake up in the morning, your body needs energy as you had meal before 6-8 hrs. During your sleep, your body takes nutrients from the liver, fat cells and muscle cells to keep the blood sugar constant and to stimulate the brain and other tissues. A whey protein would be the best supplement to raise amino acids quickly. These supplements are highly efficient, it take 20-40 minutes to reach the level of amino acids at its high point. You can take it with your normal breakfast consisting of high quality low fat protein food and some low glycemic carbohydrates.

  Taking whey protein before workout

• Taking whey protein before workout:  A whey protein is essential to maintain a positive nitrogen balance in the body. It is important for protein synthesis and increase muscle mass. Protein is essential for building block of new muscle growth. It has been observed that whey protein taken before workout increase protein synthesis. You should take 25-35 grams of whey protein before workout.
  

  Taking whey protein after workout

• Taking whey protein after workout: the most important time for you to take protein is immediately after workout. As of this time your body has gone through lot of stress and your body needs nutrients for repair and growth of muscles. This is the right time for your body to absorb more protein. You should take 40-60 grams of protein after workout. After you take protein post workout, you should eat at least every 2 hours for 6 hours.
  

  Taking Whey protein before bed

• Taking Whey protein before bed: As you have to starve whole night without food so you need to take proteins and nutrients before sleep. It is not advisable to take carbohydrates before bed but protein is good. Take the protein shake an hour before bed and stop your muscle from entering a catabolic state. It make sure that nutrients should be available during night fast and muscle breakdown can be avoided.

 

 

 

Soy is rich in protein. You can easily prepare delicious food by soy. Now you can see some of the recipes made from soy.

First of all you can learn how to make soy milk from soy beans.

• Soy milk: It is very healthy, full of nutrients and a great beverage.

Ingredients:       125 gram whole soya beans

Directions:           First clean the soya beans and soak them in water for 10-16 hours. Now drain the beans. Now put the soaked soya beans into a blender and add water to it. Now grind it properly. Drain the beans, add 1 liter water and mix it in a blender for 3 minutes. Separate the soy milk from the solids by squeezing through a cheese cloth. Boil soy milk for 10 minutes.  Now your milk is ready to drink.

• Bread Pattice: They are different to taste and a complete package of vegetables and soya.

Ingredients:       2 tablespoon soya granules

½ tablespoon oil

2 tablespoons finely chopped spring onions

3 tablespoons finely chopped carrots

3 tablespoons finely chopped capsicum

3 tablespoons grated cabbage

2 tablespoons boiled noodles

½ tablespoon chili -garlic sauce

½ tablespoon tomato sauce

½ tablespoon soy sauce

Salt to taste

12 fresh whole wheat bread slices

Melted butter

Directions: First soak the soya granules in warm waters for 10 minutes. Drain it, squeeze the water and keep it. Heat the oil in a non-stick pan, add the spring onion and sauté for 30 seconds. Now add carrots, cabbage and capsicum and sauté again for 2 minutes. Add soya granules and noodles and mix them well. Add chili- garlic sauce and tomato ketchup and sauté for few seconds. Now remove the pan from flame, add soya sauce and salt and mix well. Stuffing is ready, now keep it aside.

Place a bread slice on a flat surface and remove the edges. Roll the bread slice thinly using a rolling pin. Place a tablespoon of the stuffing on one end of the bread and roll it tightly to seal the filling. Repeat the procedure to make other rolls. Brush melted butter on bread pattice and bake in a pre-heated oven at 200 degree centigrade for 10 to 12 minutes. Cut each roll into 2 pieces and serve them.

• Soya Fry:

Ingredients:       2 cups of Soya chunks

1 sliced onion

3 or 4 slit lengthwise green chillies

1 tablespoon ginger garlic paste

Salt as needed

3- 4 tablespoons oil

½ tablespoon mustard seeds

2 springs curry leaves

1 tablespoon red chilly powder

2 tablespoon coriander powder

¼ tablespoon cumin seeds

½ tablespoon fennel powder

½ tablespoon garam masala

¼ tablespoon turmeric powder

¼ tablespoon pepper powder

Directions: Wash and soak the soya chunks in hot water for 15 minutes. Squeeze the chunks and keep it aside. Heat 1 tablespoon oil in a pan, fume mustard seeds and curry leaves in it. Add onion and green chillies and sauté it until the onion become pink. Add the ginger garlic paste and fry for a minute. Add the soya chunks with ¼ cup of water and salt according to taste. Cover and cook for about 7-8 minutes. Add all the spices now. Add another 2-3 tablespoons of oil and increase the heat. Fry till all the pieces get fried well. Now serve it hot with chapattis, rice or biriyani.

 

• Soya Curry:

Ingredients:       Soya chunks

1 small sliced potato

1 chopped onion

1 chopped tomato

1 tablespoon ginger garlic paste

¼ tablespoon turmeric powder

1 tablespoon meat masala powder

1 tablespoon garam masala

Salt as needed

1 tablespoon oil

Directions: Put some oil in a pan. When it get heated up fume garam masala. Fry the onion and add ginger garlic paste. When the mixture turns pink add tomatoes. After they get little cooked, add potatoes. Add the meat masala powder and turmeric powder and stir it properly and let it be cooked on low flame. In the meantime soak the soya chunks and boil them for few minutes. Squeeze the chunks and put them in the mixture and mix them well. Add required water and salt. Let it boil and simmer the gas for few minutes before switching it off. It can also be served with chapattis or rice.

• Pineapple smoothie:

Ingredients:       1 pkg. soft silken tofu

1 medium banana

1 can unsweeten orange-pineapple juice

1 can unsweetened crush pineapple

Directions: Mix all ingredients in a blender until it become smooth. Serve with ice or refrigerate it.

 

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