“You are vegetarian? Then where do you get your protein?”
If you have ever tried to get fit on a plant-based diet in India, you have heard this question a thousand times. A persistent myth suggests that vegetarian food is just “carbs and fats.” Many believe that muscle building requires chicken or eggs.
At Nutribarn, we have spent years analyzing the Indian plate. The truth? You do not have a “protein problem”—you have a “staple problem.” Let’s debunk the three biggest myths holding back vegetarian fitness.
The Myth: People claim plant proteins lack essential amino acids, making them inferior to meat. The Reality: While individual plants might be low in one specific amino acid, a varied diet easily covers all bases. Your body maintains a “pool” of amino acids to build what it needs throughout the day. More importantly, modern food science allows us to create “Complete Proteins” by blending sources. According to the American Heart Association, you do not need to eat all essential amino acids at every single meal to stay healthy.
The Myth: To hit 100g of protein, you would need to drink buckets of dal, which also means eating far too many carbs. The Reality: Standard cooked dal is only about 6-8% protein. To hit high fitness targets, you need concentrated sources. This is exactly why we re-engineered the staples. Instead of adding more dal to your plate, you can simply change your flour or rice.
Studies in the Journal of the International Society of Sports Nutrition confirm that plant-based protein can be just as effective as animal protein for muscle thickness and strength when consumed in sufficient quantities.
The Myth: High-protein vegetarian diets rely on heavy beans and legumes that cause digestive distress. The Reality: Bloating often occurs due to poor processing or a sudden increase in fiber without enough water. By using isolated plant proteins—like pea and soy isolates—and pairing them with high-quality fiber, you actually improve digestion. Nutribarn products are “clean,” meaning we avoid maida and fillers that typically cause that “heavy” feeling.
Check out our Plant-Based Protein Guide to see how we use pea and soy isolates to maximize your nutrition.
The secret to a high-protein vegetarian diet is not adding more food. Instead, you should upgrade the quality of what you already eat.
You can absolutely reach peak fitness on a vegetarian diet. You do not need to compromise your culture or your values. You simply need to be smarter about your staples.
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