The fitness industry is flooded with myths and misleading information that vegetarians cannot build muscle, as they do not have access to high-quality meats and poultry. While the fact remains that most Indians are protein deficient, that should not come as an excuse for vegetarians from being protein deficient.
What are the food options:
As more and more individuals take up a Vegetarian lifestyle due to environmental and ethical reasons, sports nutrition companies are looking to capitalize on this opportunity. If you are a Vegetarian and are looking for protein-rich foods from whole foods, then you can pick from dairy, lentils, legumes, and beans, which are not just protein-rich, but also come packed with complex carbohydrates and a healthy serving of dietary fiber as well. If you're a vegan and want to consume foods such as curd and milk, then you have options such as Soy milk, Tofu, Almond milk, and a host of other options to choose from.
If you are looking for supplements:
If you are a Vegetarian and already have your nutrition dialed in, only then should you look for protein supplements such as Whey, Casein, and Soy protein powders. Do look for the green Vegetarian tag on the jar of your protein powder, as a few companies are known to use rennet to split the milk to make curd. If Whey does not appeal to you, or causes you to feel bloated and causes indigestion, then you can opt for Vegan protein powders such as Soy Isolate, brown rice, and pea protein isolate as well. Just make sure that they are a blend of at least 2 or more sources, as powders like brown rice protein or pea protein are incomplete sources of protein when taken stand-alone. Only when they're combined do they form a complete protein. If protein-protein powders don’t appeal to you, then you can opt for meal replacement HYP Protein bars that offer the right blend of complex carbohydrates, fats, and protein that can keep you feeling satiated for a good few hours.
So if you're a Vegetarian, you should not have excuses for being protein deficient, and given the dearth of protein options available to you, you should be able to meet your daily protein intake with ease. Keep following HYP protein for more fitness and lifestyle tips.