4 High-Protein Vegetarian Foods for Muscle Growth (Gym Diet)

When we start going to gym most of us might frequently hear our trainers or gym mates pointing out that “chicken and egg” are excellent choices for muscle growth. However, what are the food items that can provide the same amounts of protein and nutrition for those of us who are vegetarians? Indeed, experts do recommend some vegetarian foods that can gift outstanding results when it comes to muscle building. In this article, we will explore 4 food items that every gym-going vegetarian should add into his or her diet.

1. Chickpeas
Studies show that 100g of raw chickpeas contain almost 20g of protein. You can create chickpeas sprouts by soak drying them in water for 8-12 hours. Then drain and rinse for 1-2 days. In fact, this a highly impactful and affordable plant-based protein source for gym goers. Additionally, magnesium and iron present in this food are also very helpful for steady energy release and muscle contraction.

2. Tofu
100g of tofu contains almost 8-17g of protein. As a matter of fact, tofu is considered as a complete protein source as it is filled with all the essential amino acids that are very important for tissue function and muscle repair.

3. Cottage Cheese or Paneer
100 grams of paneer contain roughly 18-25 grams of protein. Like tofu, paneer is also a powerful complete source of protein containing all the necessary amino acids. Furthermore, it is also rich in phosphorous and calcium that significantly support bone health.

4. Nuts
It should be noted that 100 grams of nuts normally contain about 15-26 grams of protein. Peanuts and almonds are recognised as the two varieties that contain the most amounts of protein, with 100 grams of peanuts carrying 25 grams of protein and the same quantity of almonds carrying 21 grams of protein.

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