Getting the Right Amount of Protein When You’re a Vegetarian: Being a vegetarian or a vegan is great, but some people worry they may not be getting the nutrients that are mostly taken from animals. It is no wonder many vegetarians, especially newbies, often highlight the lack of protein in their diet. Meat is the primary source of this compound that carries many essential bodybuilding nutrients.
Getting the Right Amount of Protein When You’re a Vegetarian
This is when alternative protein sources come into the picture. Natural sources, such as plants that are rich in protein are available for vegetarians like you. Food supplements, as well as casein protein powder shakes, are perfect if you want instant options.
To meet your protein needs without eating meat, you only need to understand how protein works in the body. Know its daily recommended intake as well, and gauge your lifestyle to select a suitable alternative source.
Essential info you must learn about protein
First off, protein is one of the major building blocks in the body. Muscles, bones, hair, nails, enzymes, hormones, etc., are all composed of this macronutrient. Being a macronutrient means you need protein in large but right amounts every day. It is to ensure there would be enough supply in the cells of your body.
On average, a person with a healthy weight needs to consume about 0.8 to 1.3gm of protein per kilogram of their body weight. It means that an average male needs about 56 to 91gm of protein daily, whereas an average female needs about 46 to 75gm. But if you often engage with rigorous activities, such as sports, more protein is necessary.
Best alternative protein sources for vegetarians
Now, consider that meat is the primary natural source of protein and the body’s high demand for it. How to take enough protein each day is surely a big concern for people who don’t eat meat.
If you’re a vegetarian who still eats eggs and seafood, you probably still have a good amount of protein each day. Also, milk, cheese, and yogurt are some of the popular choices of dairy products with good amounts of proteins.
However, if you completely abstain from eating any animal by-product, plant-based protein sources are your best choice. Think of soy products, such as soy milk and tofu. Beans, peas, nuts, broccoli, spinach, potatoes, and Brussels sprouts, among other veggies and fruits, are great options, too.
Lastly, food supplements are there if you don’t consume enough protein from daily meals. You can select protein pills for convenience, and go for protein shake if you also want to enjoy a great taste.
Take the casein protein powder as an example. Prepare it whenever you want; it easily fills your protein requirement each day. Casein is also a slow-digesting protein, so it will take hours to process in your system. This keeps you feeling full; thus, helping you stay away from unnecessary snacks.
Important reminder in selecting alternative protein sources
Here comes one of the most important points you should never forget in choosing a source of protein. Be sure to consider your health condition, and consult your physician when you have doubts.
Some alternative sources of protein may trigger health problems. If you have Celiac disease, for example, avoid consuming any gluten products at all costs. Watch out for ingredients that may trigger allergies as well.
Enjoy being a vegetarian without any worries about nutrient deficiencies! Keep the notes above while meeting your body’s protein demands, without compromising the lifestyle you choose.