Vegetarian protein options in Uk

fitnas365
fitnas365 Posts: 6 Member
in Food and Nutrition
Please share me your go to vegetarian muscle building options in UK

Answers

  • yirara
    yirara Posts: 10,005 Member
    Progressive strength training and a calorie surplus. Just eating a protein powder does not build your muscles.
  • fitnas365
    fitnas365 Posts: 6 Member
    yirara wrote: »
    Progressive strength training and a calorie surplus. Just eating a protein powder does not build your muscles.

    What I mean to ask food options for vegetarian. I never meant to ask powder here.

    I am doing weight training already.
  • Alatariel75
    Alatariel75 Posts: 18,429 Member
    edited January 10
    tofu, seitan (super high protein), tempeh, protein enriched yogurt and cottage cheese, paneer (this is a good one!), legumes, lupin (you can use flakes and flour to make high protein baked goods, too - lots of recipes out there).
  • curry247
    curry247 Posts: 2 Member
    Oats and mushrooms have a surprising amount of protein.
  • AnnPT77
    AnnPT77 Posts: 34,769 Member
    But oats are not essential amino acid (EAA) complete, nor is seitan: Low in lysine. Mushrooms are more complete, though individual varieties vary somewhat. Oats and mushrooms have middling PDCAAS and DIAAS scores. Non-soy legumes tend to be middling, too.

    As a vegetarian, when working on strength/muscle gain, I'd recommend people get the major portion of protein from EAA complete (and EAA balanced) sources with higher PDCAAS/DIAAS score, if possible. That keeps things simpler. Varied other protein sources can be combined over a somewhat short time span to achieve better EAA completeness (a.k.a. complementing proteins), but bioavailability issues remain relevant. It's complicated, or maybe I should say nuanced.

    Speaking very generically, the whole or traditional-processed soy foods can be good core choices, certainly dairy and/or eggs for vegetarians who eat those. Other sources are useful, but it might take a little more attention to EAA completeness and bioavailability in order to get the most out of one's overall protein intake via those routes. IMO that's particularly crucial if trying to get higher protein intake for muscle-mass benefits on lower calories for weight loss. (No indication OP is trying to lose weight, but it's sure a common goal here.)
  • neanderthin
    neanderthin Posts: 10,298 Member
    curry247 wrote: »
    Oats and mushrooms have a surprising amount of protein.

    Actually neither offer much protein at all. I would go with @Alatariel75 recommendations.
  • fitnas365
    fitnas365 Posts: 6 Member
    Alatariel75 wrote: »
    tofu, seitan (super high protein), tempeh, protein enriched yogurt and cottage cheese, paneer (this is a good one!), legumes, lupin (you can use flakes and flour to make high protein baked goods, too - lots of recipes out there).
    Alatariel75 wrote: »
    tofu, seitan (super high protein), tempeh, protein enriched yogurt and cottage cheese, paneer (this is a good one!), legumes, lupin (you can use flakes and flour to make high protein baked goods, too - lots of recipes out there).

    Tofu seitan and tempeh I tried a lot but not my thing. I am heavily dependent on cottage cheese, low fat mozzarella cheese and yogurt at the moment for my protein intake.
    Are there any specific brands in UK that offer best quality of these which you use or buy from any store.
  • fitnas365
    fitnas365 Posts: 6 Member
    neanderthin wrote: »
    curry247 wrote: »
    Oats and mushrooms have a surprising amount of protein.

    Actually neither offer much protein at all. I would go with @Alatariel75 recommendations.

    Agree both are waste sources
    You need to eat tonnes of it which is impossible to eat
  • fitnas365
    fitnas365 Posts: 6 Member
    AnnPT77 wrote: »
    But oats are not essential amino acid (EAA) complete, nor is seitan: Low in lysine. Mushrooms are more complete, though individual varieties vary somewhat. Oats and mushrooms have middling PDCAAS and DIAAS scores. Non-soy legumes tend to be middling, too.

    As a vegetarian, when working on strength/muscle gain, I'd recommend people get the major portion of protein from EAA complete (and EAA balanced) sources with higher PDCAAS/DIAAS score, if possible. That keeps things simpler. Varied other protein sources can be combined over a somewhat short time span to achieve better EAA completeness (a.k.a. complementing proteins), but bioavailability issues remain relevant. It's complicated, or maybe I should say nuanced.

    Speaking very generically, the whole or traditional-processed soy foods can be good core choices, certainly dairy and/or eggs for vegetarians who eat those. Other sources are useful, but it might take a little more attention to EAA completeness and bioavailability in order to get the most out of one's overall protein intake via those routes. IMO that's particularly crucial if trying to get higher protein intake for muscle-mass benefits on lower calories for weight loss. (No indication OP is trying to lose weight, but it's sure a common goal here.)

    Thanks for the long post. I am eating lot of milk based protein at the moment and bored of soya based products. Still keeping my intake high 100 gram plus and doing strength training 5 times per week. In either maintenance or either deficit. Not at surplus because I have been trying to loose weight.

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