Top 5 healthy vegetarian foods for bodybuilding

There is a strong misconception that vegetarians cannot build a decent body. Many bodybuilders, sportsperson, celebrities, and athletes have proved that vegetarian food is also good to develop and maintain the body. To make and maintain a good body structure, we need to supply our body with proteins, complex carbohydrates, healthy fats, vitamins, and minerals.

Following are the top 5 vegetarian food items that will help you in bodybuilding:-

(1) Legumes: Kidney beans, chickpeas, lentils, etc. these all come under the family of legumes. Legumes are one of the most versatile and nutritious foods that is available to us. They all have almost the same nutrition. One serving of legumes can give you 40 grams of complex carbohydrates, 18 grams of protein, 16 grams of fiber, and 0.8 grams of fats. They are also rich in vitamins, minerals, magnesium, and potassium. They are one of the best protein sources, and they also help in the easy absorption of protein.

(2)Brown rice: 100 grams of cooked brown rice will give you upto 23 grams of high-quality complex carbohydrates, 3 to 4 grams of protein, 2 grams of fiber, and about 1 gram of fats. Unlike white rice, brown rice is a complex carbohydrate that provides energy for a more extended time. Moreover, it is rich in dietary fiber and other essential micronutrients. These are readily available in supermarkets.

(3) Nuts: Almonds, cashew nuts, walnuts, peanuts are all excellent sources of mono and polyunsaturated fats, which are essential for muscle growth. One serving of nuts that is about 28 grams will give you 6 grams of complex carbohydrates, 7 grams of protein, 3.5 grams of dietary fiber, and about 14 to 15 grams of healthy fats. Walnuts, in particular, are an outstanding source of Omega3, so they are the perfect replacement for fish oil. You can add two servings of nuts daily, one for breakfast and the other before bed, because they are slow digestive food, and they will provide you energy throughout the night.

(4) Paneer: Paneer or cottage cheese is among the best protein sources available to us. One serving of 100 grams of paneer will give you 18 grams of protein, 1 gram of carbohydrate, and about 20 grams of fat. Because it is high in saturated fat, one should not consume more than 100 to 200 grams of paneer daily, but if you want to overcome this limitation, you must make paneer at home from double-toned milk.

(5) Flax seeds: Flax seeds are a great source of Omega3. If you do not eat fish or find walnuts to be costly, you can replace them with flax seeds. Just 10 grams of flax seeds will give you 1.5 grams of Omega3, 1 gram of carbohydrate, 4.5 grams of healthy fats, 3 grams of dietary fiber, and 2 grams of protein. You can even add them to a milkshake. They are readily available in all grocery shops and supermarkets.