Fitness
beans

10 Sources of Protein that are Perfect for vegetarians

Are you a vegetarian gym junkie and have no clue to what you should eat to gain those biceps? And of course, Protein is not just required to gain those muscles but also to get healthy and shiny hair. It helps you to feel fuller for a longer time by taking more time to digest than carbs. It is good to aim for 75 grams of protein every day. But the real question is if these meat-free proteins are complete?

“Complete proteins” are basically Amino acids and there are 20 different amino acids required to from protein, but 9 of these aren’t produced by our body. Hence, a complete protein will be something which has all these 9 amino acids. Meat and eggs do fall under this category by being the sources of proteins which are complete, but unfortunately beans and nuts don’t. But fear not, most dieticians say that plant based diets have a wide variety of amino acid profiles that vegetarians can easily use to get their daily share of proteins. Here is a list of things, which are sources of proteins, every vegetarian can eat.

  1. Quinoa

Quinoa is full of fibre, iron, manganese and of course it has its fair share of proteins. 1 cup or Quinoa has 8 grams of protein which makes it an amazing substitute for rice. You can use it to make muffins and cookies if you want to spice things up.

  1. Soy

This complete protein has 10 grams of protein per ½ cup serving. It should be your go to substitute for protein as it can be found in different forms. You can have the tofu or the Natto, both of which are amazing sources of proteins.

  1. Rice and Beans

Beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine. Put them together and you get the best protein content. You can replace your beans with lentils or chickpeas which will have the same effect. You can have rice and beans after an intense workout or as your dinner. This combination has 7 grams of protein per cup of serving.

  1. Hummus and Pita

This middle eastern staple dish has 7 grams of protein per serving of hummus and pita. You can also substitute your chickpeas with other beans like cannellini and edamame.

  1. Peanut butter sandwich

This is everybody’s favourite and is surprisingly quite rich in protein. You can get up to 15 grams of protein per sandwich and of course it is probably the tastiest thing on this list. But remember to use the whole wheat bread to make your sandwich to provide a high dose of amino acids.

  1. Chia seeds

These seeds have all the nine essential amino acids. These are very helpful to lose weight as well. Chia seeds have omega-3 which can decrease the risk of heart disease. You can add these seeds to your smoothies or to your yogurt.

  1. Hemp seeds

These seeds with 3.3 grams of proteins can help to fight heart disease and obesity.  They are highly rich in fiber and omega-3. You can simply eat these as an afternoon snack or you can mix these in your salads.

  1. Buckwheat

This classic gluten-free seed has 3 grams of protein and 2 grams of fiber which helps to lose weight. Have buckwheat based noodles or make pancakes.

  1. Vegetables

Cooked spinach has about 5 grams of protein, which is almost as much protein as an egg. You can also add sun-dried tomatoes in your sandwich which have about 6 grams of proteins and a lot of antioxidant. Peas have about 8times the protein of a cup of spinach. So next time remember to get a lot of vegetables.

  1. Greek Yogurt

These have probiotics which help to reduce weight and are also high in protein with about 20 grams of protein in a serving.

Fitness
pool

10 Aqua Workouts that are an Injury-Free Way to Stay Fit This Summer

Every summer, we travel places where we can relax and enjoy and almost every summer you plan for going to the pool where you can just have fun with your family and friends. But, doing this every summer will be might become boring. So, this time you might try doing something new. Why not try doing aqua workouts. It will not only make you feel relaxed but also will make you fit.

But, before this you need to know that what is aqua workout? And is it beneficial or not?

Aqua Workout

Aqua workouts are the workouts which are done in the water. Water aerobics, aqua yoga, aqua jog, aqua fitness etc. are the different types of aqua workouts. These workouts are mostly done in fairly swallow water like swimming pool.

Benefits of Aqua Workout

  • Your muscles strength will increase

As we all know that water flows in multiple directions and hence, the resistance in the pool will be greater than the air. Aqua workouts help you gain muscles strength in much faster pace.

  • It builds your endurance

Water resistance is more natural resistance. Here, your body is required to be strained through water rather than against itself.

  • Flexibility of your body will increase

The range of movement increases in water as we have to adjust our movements to push and pull of water.

  • It decreases anxiety and even decreases the stress level

Watching water in motion is one of the most soothing activities and this in turn reduces stress. That’s why; people go to beaches and islands for vacations.

  • It reduces your blood pressure

Water workouts help to blood to circulate in your body more effectively.

  • Burns plenty of calories

Water workouts consists combination of cardio and strength workouts. Hence, more calories are burned than the usual workouts.

Now as you are aware about water workouts and even its benefits let us know which 10 aqua workouts you can do which are injury-free.

10 aqua workouts

  • Arms toning

To do this, you need to stand by keeping your feet apart and arms extended in front of you while holding a ball. Now start breathing rhythmically and push the ball under the water. Make sure you move in rhythmic way and not strain your shoulders. Repeat this exercise 10 times.

  • Marching in water

It is really very simple; you just have to stand straight initially. Now start making continuous strides as if you are marching on the spot while extending your arms. In short, you need to march like we march on land.

  • Jumping jack

In this exercise, you need to keep your feet flat on the bottom of the pool and then bend in knees and after that try to spring up off as high as possible from the bottom.

  • Stretching side ways

As the name suggests, you need stand sideways at the side of the pool keeping your feet firmly on the bottom of the pool. Now, inhale and stretch your outside arm overhead and after that exhale while leaning your hips away from the side of the pool.

  • Waist trimming exercise

Keeping your back against poolside and arm along the edge for support, draw your knees towards the chest.

  • Full body stretch

For this you need to stand facing to the side of the pool and make a grip with your hands at the edge of the pool. Now bend your knees and try to press your feet against the poolside.

  • Kickbacks while standing

Hear you need to use your buttock and raise of your leg back and swing it back gently.

  • Leg abduction

This exercise is similar to waist trimming exercise. Here, you need to try to spread your leg without straining the back.

  • Crunch

This exercise is done out of the pool. It is same like the normal crunch which we usually do in gym workouts.

  • Float on water

After workouts it is necessary to relax your body and in aqua workouts it is generally done by floating on water and relaxing by keeping your body loose.

Practicing these exercises will not only make you fit but also help you to spend your summer holidays effectively

Biceps, Fitness

Why Do Sprinters Have Muscular Arms?

Would like to know why all Olympic sprinters have muscular arms. They probably have muscular arms to help them sprint, but the reason is unclear. These are the two paradoxes you cannot fathom!

Heavy arms increases the force the legs have to supply to move the body. So it seems big arms will slow down a sprinter.

The legs are stressed far more than the arms when sprinting, so it is common sense that legs would grow from training. However, the arms only swing against the air, so how are they stressed enough to grow? Read more