A runner’s meal should include protein to gain muscle and if you are a vegetarian, then you need to boost your meals with these essential foods, says Nandini Reddy
If you are looking to gain muscle, you are most likely told that you need to eat lean or white meats at least in order to meet your daily protein goals. Protein is the essential macronutrient that will help you gain muscle and also helps regulate hormones and keep bones in good health. But when you don’t eat meat, there are heart healthy legumes, grains, millet and pusles that are a good choice.
Soybeans – You can consume soybeans directly as a beans in a salad or as tofu. It is a great source of complete fibre and protein. You can also choose to replace panneer or cottage cheese with tofu.
Black Beans (Rajma) – These beans are a great combination with Indian food. They are good accompaniments for rice and are flavourful enough to relish your meal.
Chickpeas (Channa) – These are the most filing meat substitute and can be used in salads, curries or even be eaten as the Mediterranean favourite Hummus. They are also filled with heart healthy potassium.
Lentils (Dhal) – Lentils are a solid source of protein. A daily dose of lentils will help you meet your protein requirement and also you fibre needs. There are a variety of lentils you can choose from and include at aleast a cup of them in your daily diet.
Dried peas – Peas is a great source of protein. This starchy hardy legume is great for winter meals of soups or as a dhal for eating with rotis. They are great for the heart and stabilizing blood sugar.
Sorghum (Jowar) – Jowar is a favourite to make rotis and is a powerhouse of iron and protein. Many regions across India eat jowar on a regular basis and its a great alternative for those who want to avoid gluten.
Protein: 10gm/ 100gms
Finger millet (Ragi) – This is a great replacement for rice. It is also a fabulous source of calcium and amino acids aside from protein. It is also a very versatile millet that can be used to make breakfast food (idli or dosa), a cooling drink for summers (ragi malt mixed with buttermilk) and a filling meal (ragi as replacement for rice).
All these foods need to be eaten in combination and not isolation in order to meet the full protein requirement that is needed for the day. So if you dislike diary and meat you can still balance your diet and get the band of protein with these options.