Top 10 Protein Sources For Vegetarian Athletes
Top 10 Protein Sources For Vegetarian Athletes are the building blocks of body tissue, and they even provide energy to the body and must grow properly. When the protein is digested, it is broken down into amino acids.
The Institute of Medicine States that women need at least 46 grams of protein a day and men need at least 56 grams a day. Here are the top 10 sources of protein for vegetarians.
List of Top 10 Protein Sources For Vegetarian Athletes
1. Greek yoghurt
Greek yoghurt, which contains whey, is a great source of protein. A 6-ounce cup of Greek yoghurt contains 15-20 grams of protein. This is much higher than regular yoghurt, which contains approximately 9 grams of protein. This probiotic food also contains many vitamins and minerals. Eating Greek yoghurt all the time will help keep your digestive system healthy, boost your immune system, help you lose weight, high blood pressure, lower bad cholesterol, and fight yeast infections.
Lentils are another good alternative to protein. But they are not complete protein foods because they are not nine important amino acids. A cup of boiled lentils contains 18 grams of protein. There are many good health reasons to eat lentils. They provide energy, reduce the risk of heart disease, help maintain normal body weight, and keep the digestive system healthy.
Adame is a complete protein food, the essential amino acid in your food. A cup of cooked Adame contains 17 grams of protein. Peach beans contain healthy fibre, vitamins, minerals, and polyunsaturated fats, especially omega-3 alpha-linolenic acid. They are naturally gluten-free and do not contain too many calories.
Beans are another excellent source of protein. A cup of boiled beans contains 15 grams of protein. They have all nine amino acids, but they are not a complete protein because they do not have too much methionine, a proteinogenic acid. Beans contain too much fibre, folic acid, magnesium, potassium, zinc, and vitamin K and B6. They are also low in fat and cholesterol.
Tofu is a dairy product made from soy and is also a good source of protein. ½ cup of tofu contains 10 grams of protein. It has eight important amino acids and tons of iron and calcium. It also contains manganese, selenium, phosphorous, magnesium, copper, zinc, and vitamin B1.
6. Chia Seeds
Another good source of protein for vegetarians is chia seeds. Two tablespoons of chia seeds will give you 9.4 grams of protein. They are also one of the best plant sources of omega-3 fatty acids. Chia seeds can help with digestion, treat anaemia, give you energy, control blood sugar, prevent signs of ageing, and increase brain power.
Quinoa contains nine important amino acids and is a complete source of protein. A cup of cooked quinoa contains 8.14 grams of protein. Quinoa also contains fibre, iron, potassium, magnesium, phosphorus, and folic acid. Eating quinoa every day can reduce the risk of inflammation and type 2 diabetes, heart disease, and stomach cancer. It can also aid your digestion and can help you maintain healthy body weight.
8. Soy Milk
Many vegetarians and people with lactose intolerance use soy milk and cannot drink milk instead of milk. It is packed with protein and contains vitamins A, B12, and D. One cup of soy milk contains 8 grams of protein.
9. Green Peas
One of the best sources of vegetable protein is green peas or any pea. Green peas contain fibre, potassium, magnesium, iron, zinc, folic acid, and vitamins B, C, A, and K. They are also low in calories. A cup of cooked green peas gives you about 8 to 10 grams of protein. Green peas can help reduce the risk of heart disease, arthritis, and type 2 diabetes.
10. Peanut Butter
Peanut butter is another good way to boost protein. This spread can be a good source of monounsaturated fat and fibre. It is also rich in vitamins. Just 2 tablespoons of peanut butter contain 8 grams of protein. If you are careful not to eat too much at once, this butter can help you lower bad cholesterol and maintain a normal weight. If you liked the article, please like it and share it with your friends.