Choose Proteins That Don’t Mess With You
Try holistic ones that provide muscle mass, energy, and mind and body protective qualities like the above do
Very often, I come across a lot of working professionals who are looking at adding muscle quickly and they aim for the ready-made powders available in the gym, which can put a lot of pressure on the kidneys. Excessive exercise and weight lifting also causes a lot of oxidative stress, leading to higher inflammation levels inside the body and increasing your risk for lifestyle diseases and cancer. An average person needs just 50 grams of protein in a day to stay healthy and keep energy levels high. Unless you’re aiming for a John Abraham physique, 50 grams can come from vegetarian sources easily, which are a safer option for your organs and also have heart protective qualities.
The best proteins hence, need to be focused on gentle muscle building, anti-inflammatory in nature and kind to your kidneys. And though many vegetarians prefer milk & whey protein, we have to remember that these come from animal sources as well and hence will have hormones. Too much of these can put pressure on the organs, especially kidneys, as well as raise levels of inflammation and sugar, as milk also has lactose, a kind of sugar. On top of this, excessive exercise and weight lifting also causes oxidative stress, leading to increased inflammation inside the body and hence, again increasing your risk for lifestyle diseases and cancer. So if you are looking at bulking up, your source of protein has to be natural and vegetarian which is also anti-inflammatory and reduces the oxidative stress from excessive exercise. This will help you bulk up as well as reduce the oxidative stress and develop higher stamina to help you achieve the body you aim for.
Two of my strongest recommendations are below:
Vegan Protein powder: Take equal quantities of almonds (21% protein), walnuts (15% protein) & pistachios (20% protein) and chia seeds (17% protein & high in iron). Dry grind them together in a mixie and store in a glass jar in the refrigerator to protect their anti-oxidant properties. Consume 2-3 tablespoons a day for moderate exercise and 2-3 tablespoons x 2-3 times a day for higher muscle power. Not only do you get protein from nuts & seeds, the good fat content in them lowers LDL, the bad cholesterol, raises HDL, the good cholesterol, which is heart protective, reduces anxiety and provides natural stress relief. It’s also rich in minerals like magnesium, selenium and zinc which are all anti-cancer in nature. In fact, patients recovering from an illness or cancer patients recovering from chemotherapy and other treatments can safely take this to replace lost muscle & reduce malnutrition. They will also find anti-inflammatory benefits of this in reducing cancer cells load inside the body.
Easy to make, this protein powder also enhances memory & helps you stay calm as well. It is wonderful for women undergoing hormonal fluctuations and for stressed-out employees who need to bring down their levels of stress. The amazing mix of minerals, good fats and proteins hence, has multiple benefits for everybody. Remember not to soak or roast them, as they lose their water soluble vitamins and minerals, and roasting kills the good fats.
Oats & edamame breakfast: Oats is a high protein, gluten free, high fibre carbohydrate. At 17% protein, oats reduces cholesterol, belly fat and eliminate constipation if had regularly. Edamame on the other hand, are fresh soy beans and one of the rare forms of complete vegetarian proteins with all essential nine amino acids. At 11% protein they can be had steamed, stir fried or put in a wholesome vegetable broth. They are anti-inflammatory, rich in iron and calcium and low in calories. And like nuts and seeds, edamame is very high in antioxidants as well. In a pan, stir fry onions, fresh coriander, mustard seeds, curry leaves, turmeric, a pinch of black pepper (to activate turmeric’s anticancer properties), add edamame beans, add water. Powder and roast the oats, add slowly into the water as it starts boiling. Simmer for 10 min on slow flame. Add water for porridge consistency, salt as per taste. This salted porridge/oats edamame upma is a great post exercise breakfast for vegetarians!
So the next time you start you need proteins, reach for holistic ones that provide muscle mass, energy, and mind and body protective qualities like the above do.