What vegetarian food for gym to built muscle mass and rich vitamin?

Hi now I am going on vegetarian diet and I training at gym what food should I eat I know soy beans is best for protein supply but I read it also increase estrogen hormone

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Answer #1

PROTEIN IN LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas

PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Quinoa, Rye, Wheat germ, Wheat, hard red, Wild rice

VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini

PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon

Soybean are by far the best source of protein though due to the essential amino acids it contain. 92% of protein can be digested from meat and 91% from Soybeans. So thats pretty close.

Answer #2

Actually the myth that soy food (generally speaking) increases estrogen levels is false. If you read that soy food increases estrogen levels and cause hormonal disturbances then change that thought. What is found is soy foods are phytoestrogens, these are referred to as plant - estrogens. They might have similar effects on the cells of your body compared to estrogen itself but they’re entirely different. They have no actual effect on the estrogen and testosterone levels.

If your on a vegetarian diet then try sticking to the soy beans or you can look here http://www.americanheart.org/presenter.jhtml?identifier=4777

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