To increase muscle tissue, it is also important to exercise. If food consumption is increased and exercise is not done, fat tissue increases. To stimulate the development of muscle cells, intense muscle work, such as strength training, is performed and energy is consumed in addition to the diet. It is known that the most important factor that increases muscle strength is the training applied. Strength only increases after gradually increasing weight training. The type and intensity of weight training determines the increase in strength. It is common to think that the use of amino acid and protein supplements will be beneficial to increase muscle density and strength. However, although protein is found in the muscle structure, the majority of muscles consist of water and 20-22% of them consist of protein. In addition to protein, carbohydrates and various vitamins are also needed for muscle strength and development. If energy is insufficient, proteins are used to provide energy instead of muscle building and repair. It is necessary to consume a diet that provides sufficient energy to increase muscle development, endurance and strength. There is no scientific data regarding the necessity of excessive protein consumption for muscle development and strength. Because excess consumed protein is stored as fat in the body. In short, the diet that increases muscle tissue; It should be rich in protein and complex carbohydrates.
Animal-based proteins can cause cardiovascular diseases in humans when consumed excessively due to the saturated fat and cholesterol they contain.
The proteins used by our body consist of different combinations of 20 amino acids. Our body can make 11 of these amino acids on its own, but we must get the remaining 8 from outside through food. It has been determined which of these 8 amino acids they are. Animal proteins such as eggs and meat contain plenty of these 8 essential amino acids. On the other hand, plant foods also contain all these amino acids. The difference between the amino acids in plant foods and animal foods is this: The diversity of amino acids is greater in animal foods. Therefore, those who consume only plant-based foods should pay attention to diversity in order to get all the necessary amino acids.
When we eat plant-based foods by mixing them with each other, the nutrients are different. We can meet the essential amino acids, which are limited in food, from other foods. Eating grains and legumes or milk derivatives together is more beneficial in terms of consuming enough essential amino acids. Excessive consumption of meat causes increased blood acidosis during loads, resulting in fatigue. This possibility is lower when using milk protein due to the alkalizing effect of milk.
Sample mixtures balanced with essential amino acids:
Bulgur Pilaf with Lentils or Chickpeas
Rice Pilaf with White Beans
Yayla Soup
Pasta with Cheese
Rice Pudding
Custard and other milk desserts.
Vegetarian foods that can be consumed other than these foods foods ;
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Tofu
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Soy Milk, Almond Milk
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Soy Eti
Muscle Building Vegetarian Recipes
VEGETARIAN MEATBALLS
INGREDIENTS
100 g green lentils
25 g fine bulgur for meatballs
100 g oatmeal
1 medium-sized onion
Preparation:
Green lentils and bulgur for fine meatballs are thrown into boiling water and boiled thoroughly.
Pull the oatmeal from the blender and put it in a bowl.
>The cooked green lentil-bulgur mixture is thoroughly drained and the preferred spices (cumin, red pepper flakes, thyme, black pepper, etc.) are added.
The onion is added to the mixture and then the powdered oats are added little by little to the mixture. It is kneaded and finally turned into meatballs.
ALMOND MILK
INGREDIENTS
250 grams unroasted. almonds)
6 cups water (preferably drinking water)
4 Jerusalem dates (pits removed and washed)
For the crisps:
1 scoop of coconut
4 tablespoons of honey
(1 scoop = 2 coffee cups or 1 American cup size)
PREPARATION
Pour the almonds into a bowl and soak them in water for 8 or 10 hours, adding plenty of water to cover them completely. If you do this before going to bed in the evening, your almonds will be ready when you wake up.
When the soaking is finished, pour the soaking water of the almonds. Wash the almonds thoroughly. Your almonds are now in water. The mip is swollen and has released all its beautiful enzymes.
Pour 3 cups of water, 2 dates and half of your almonds into the blender and spin at high speed until it reaches a milky consistency.
Pour the ingredients in the blender into a bag made of cheesecloth and squeeze the bag, squeezing the water thoroughly.
QUINOA SHORT
This flavor, which makes it easy to eat quinoa, which is very rich in both protein and fiber, has the barren taste we are used to. It is both healthy and delicious.
1 scoop of quinoa (sold in the rice section in Migros)
1 1/4 cups of water
1 scoop of chopped cherry tomatoes
1 measure of chopped cucumber
1/2 measure of finely chopped fresh mint
1/2 measure of finely chopped fresh parsley
1/2 measure of finely chopped fresh parsley
1/2 measure of finely chopped fresh mint chopped spring onion
Juice of half a lemon
1 tablespoon olive oil
1 tablespoon soy sauce
Salt and chili pepper
First wash the quinoa thoroughly in a wire strainer under cold tap water.
Add 1 1/4 cups of water and cook quinoa as if you were cooking rice. Let it cool.
Mix the rest of the ingredients in a bowl. Add cooled quinoa and mix with a fork. Serve.
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