Alay Shah's video: Complete Protein Sources For Vegetarian Best vegetarian diet for muscle building

Vegetarians AND muscle building👇🏻 is a misconception that 90% of people believe, but understand this: - Our body needs 20 amino acids, out of which 11 can be synthesized by the body itself, but the remaining 9 amino acids must be obtained through the diet. These are called essential amino acids. - Now, in a complete protein source, all 9 of these essential amino acids are available, like in dairy products. However, In an incomplete protein source, some of these amino acids are either missing or are present in lower quantities. For example, in plant-based proteins like lentils, kidney beans, and chickpeas, the amino acid methionine is low, but lysine is quite high. So, to make them a complete protein, they should be combined with rice or roti, as rice has a lower lysine content but a higher methionine content. By combining these two food sources in a 2:1 ratio, you create a complete protein source.🔑 Most of your protein intake should come from low-fat dairy, and for the remaining meals, you can have lentil-rice (dal-chawal) in one meal, and soy products as the main protein source in another meal. Here’s a sample diet plan with 140 grams of protein and 2000 calories that will help you.