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Power of Plant Protein

Your meals need protein 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.

Protein: 36gms/100gms

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.

Protein: 21/100gms

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.

Protein: 19/100gms

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.

Protein: 22gms/100gms

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.

Protein: 25gm/100gms

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).

Protein: 7gms/100gms

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.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Healthy eating tips for runners

Sowmya Ganesh talks about why runners should know that is food is fuel and eating right alongside training can determine the level of your performance as a runner
Running requires a lot of stamina, and to keep you going, make a few healthy choices that will be rewarding to your body both before and after the run. Here are some healthy eating tips for runners to get you started. When adopted as daily habits, these will do you immense good in the long run.
Eat your veggies
Prioritize vegetables. They are high in nutrients, fiber, and water. They can satisfy your hunger and keep you going for long. It is best to include a portion of veggies in both lunch and dinner everyday to reap the benefits that these natural foods have to offer. Healthy salads with fibre rich veggies and essential fat-rich dressings make for a perfect lunch as the minerals will help in post-run recovery while the fibre will keep you going for long.
Drink healthy fluids
Whether on the track or off, drinking plenty of water is vital to your body’s functioning. Your body requires water to function smoothly, and as a runner it is important to stay well hydrated to avoid the dangerous effects of dehydration. When water gets too boring, you can always switch to a healthy cold pressed juice to help you hydrate. A beet juice, for example, makes for a perfect runners drink as the nitrates in beets help boost performance. Tender coconut water based drinks are ideal too as they help replenish the body of lost electrolytes.
Eating pre-run
What you eat before you start your run determines how well you will be able to enjoy the run. And the amount you consume would depend on how intense your run is. If you feel a burning sense of hunger, a light bite before the run would help, but ideally, most runners prefer running on an empty stomach (if it’s a short run). If the run is going to be more intense, something easily digestible like bananas would help. High fibre and high fat foods take longer to digest and eventually slow you down during your run.
Eating post-run
What you eat after a run would be responsible for the recovery your body needs, and to replenish you. It’s best to eat within 30 to 45 minutes after your run, and fuel up with foods rich in protein such as a fibre rich smoothie to keep you going, preferably based with potassium-rich bananas and nuts – important elements in a runner’s diet, as they help with reducing any inflammation caused by running.  Later, you can have your actual meal which would be a course filled with whole, natural, and real foods.
Take it slow
Eat slowly, calmly, and allow yourself to enjoy your meals. It takes roughly 20 minutes for your brain to receive the signal of “fullness” from your stomach. So if you rush your meals, you eventually end up overeating. And to focus on what you eat, remove distractions such as the television or a smartphone.
Eat what’s real
Processed foods are a straight up ‘no’. They are filled with sugars, preservatives, and fats, and also stripped of all real nutritional content. Stay away from all the junk food as much as possible when shopping for groceries, and choose real, natural foods. These foods are fresh, and whole, and extremely rich in nutritional content. Fresh salads with seasonal produce are a great way to introduce real foods into your body.
These small changes would leave your body being forever grateful to you!
ABOUT THE AUTHOR
Sowmya (1)
Sowmya Ganesh’s career path at different stages and today started Coubutu, India’s first subscription based health food and beverage company along with husband Ganesh Krishnan. Starting small with one product and having added a whole range of products spiraling it in to an impressive nutrition brand, successfully transforming people’s lifestyles every single day.

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