Having trouble getting enough protein. How much protein do I need?!
I'm a vegetarian, and I have been for about 4 years!. I'm having trouble getting enough protein!. I mainly eat soy, but it's not that good for you, so I've cut back!. I don't like the taste of eggs!. I like nuts, but it doesn't seem like enough!. And how much protein do I need!?Www@FoodAQ@Com
Answers:
1 gram of protein per pound of body weight is TOO MUCH, even if you are extremely active! If you do not lift weights and lead a moderately active lifestyle, you should be consuming about !.4 grams of protein per pound of body weight!.
For instance, I am 117 lbs and moderately active, so
!.4 x 117 = 47 grams of protein per day
If you eat too much protein it will not turn into more muscle; it will turn into body fat!. Carbohydrates, fats, and protein will all turn into body fat if eaten in excess!. also, too much protein taxes the kidneys and stresses the body, so don't buy into the protein myths!.
Good sources of non-animal protein are:
Soy products (the only complete non-animal protein)
Peanut butter
Lentils
Chick peas
Beans (any kind)
Another thing!. You do not need to combine proteins at meals in order to obtain complete proteins!. Proteins are made up of 20 different amino acids, and the body can synthesize about 11 of these amino acids by itself!. If you eat, for instance, peanut butter, chick peas, and lentils in the same day, your body can combine those plant amino acids together and turn them into complete proteins that are able to be used by the body!.
If you want to learn more about this I suggest you go to the library and take out a few books on vegetarianism!. That is where I learned most what I just typed!. :)Www@FoodAQ@Com
For instance, I am 117 lbs and moderately active, so
!.4 x 117 = 47 grams of protein per day
If you eat too much protein it will not turn into more muscle; it will turn into body fat!. Carbohydrates, fats, and protein will all turn into body fat if eaten in excess!. also, too much protein taxes the kidneys and stresses the body, so don't buy into the protein myths!.
Good sources of non-animal protein are:
Soy products (the only complete non-animal protein)
Peanut butter
Lentils
Chick peas
Beans (any kind)
Another thing!. You do not need to combine proteins at meals in order to obtain complete proteins!. Proteins are made up of 20 different amino acids, and the body can synthesize about 11 of these amino acids by itself!. If you eat, for instance, peanut butter, chick peas, and lentils in the same day, your body can combine those plant amino acids together and turn them into complete proteins that are able to be used by the body!.
If you want to learn more about this I suggest you go to the library and take out a few books on vegetarianism!. That is where I learned most what I just typed!. :)Www@FoodAQ@Com
You probably need less than you think!. How much depends on your life stage (growing kids, including adolescents, need more, as do pregnant and lactating women,) your lifestyle (very athletic people need more than sedentary people,) and your size!. Here is some info on protein needs in general, including a calculation for figuring out how much you need depending on your body weight: http://www!.pcrm!.org/health/veginfo/prote!.!.!.
If you're concerned about eating too much soy (which is perfectly fine for you in moderation,) try seitan as a "meat alternative" instead!. It's made from wheat gluten and is PACKED with protein!.
Other sources besides soy include beans and other legumes (lentils, peas, chickpeas, peanuts, peanut butter,) whole grains (quinoa is a complete plant protein and is also a great source of calcium and iron,) nuts and seeds, some fruits and most vegetables, mushrooms, and dairy products!.
There is no reason why anyone, vegetarian, vegan or otherwise, who is consuming enough calories and is not trying to live on junk food, should ever be protein deficient!. In the developed world, excess protein is a bigger issue than lack of it!.Www@FoodAQ@Com
If you're concerned about eating too much soy (which is perfectly fine for you in moderation,) try seitan as a "meat alternative" instead!. It's made from wheat gluten and is PACKED with protein!.
Other sources besides soy include beans and other legumes (lentils, peas, chickpeas, peanuts, peanut butter,) whole grains (quinoa is a complete plant protein and is also a great source of calcium and iron,) nuts and seeds, some fruits and most vegetables, mushrooms, and dairy products!.
There is no reason why anyone, vegetarian, vegan or otherwise, who is consuming enough calories and is not trying to live on junk food, should ever be protein deficient!. In the developed world, excess protein is a bigger issue than lack of it!.Www@FoodAQ@Com
Usually you know what your body needs!. Sometimes I get really hungry for protein when I've been carbing out for a while!. Sometimes I get radical and just open a can of black beans and eat the whole thing in a sitting!. It really does the trick at calming my stomach!.
Foods I would highly suggest to incorporate into you side are Hemp seed (great on salads and in cereal), Spirulina (also high in B12 and iron), and well as Quinoa (I usually mix it in with my brown rice giving it a better texture)!.
All of these foods I just mentioned are not only high in protein but are also complete proteins!.
also keep in mind foods like Chic peas (high in protein) and brocolli (over 40% protein)!.
It's all to easy to not get the variety we need and to carb out so to speak!.
Eating IMO is a learned process!. It has taken me a lifetime to get where I am and it was an uphill battle all the way!.
Now I feel like I'm just starting to figure things out were my meals work more in harmony with each other!.
Cheers : )Www@FoodAQ@Com
Foods I would highly suggest to incorporate into you side are Hemp seed (great on salads and in cereal), Spirulina (also high in B12 and iron), and well as Quinoa (I usually mix it in with my brown rice giving it a better texture)!.
All of these foods I just mentioned are not only high in protein but are also complete proteins!.
also keep in mind foods like Chic peas (high in protein) and brocolli (over 40% protein)!.
It's all to easy to not get the variety we need and to carb out so to speak!.
Eating IMO is a learned process!. It has taken me a lifetime to get where I am and it was an uphill battle all the way!.
Now I feel like I'm just starting to figure things out were my meals work more in harmony with each other!.
Cheers : )Www@FoodAQ@Com
Beans and rice together make a complete protein!. Everyone needs a different amount of protein!. If you go to your doctor and have a blood panel done, they can see how much protein you have!.
Ive been a vegetarian for more than 15 years, and my protein levels are higher than considered normal!. So you can totally get enough protein as a vegetarian!.Www@FoodAQ@Com
Ive been a vegetarian for more than 15 years, and my protein levels are higher than considered normal!. So you can totally get enough protein as a vegetarian!.Www@FoodAQ@Com
I have the same problem!. for lunch sometimes (at home), I'll have something you can get out of the freezer section of the grocery store!. they have some really good meal stuff there, and I can easily find a good 15 or 16 or 17g of protein!. peanut butter is good so you can just incorporate it into a snack; I like an apple (slices) with peanut butter, for example!.Www@FoodAQ@Com
Dairy! You can have dairy and something like wheat of lentils or nuts in the same meal, and you'll get enough protein!. How do you know you're not getting enough protein though!. It's not that hard to get, and unless your doctor says you aren't, you probably are ^!.^Www@FoodAQ@Com
most people eat way too much protein!. too much can cause kidney damage among other problems!. Honestly, if you eat any dairy at all you probably are!. Any sort of beans or lentils, and brown rice are all excellent sources!. This protein issue is a huge misinformation!.Www@FoodAQ@Com
The amount of protein that you need depends completely on your weight!. You need one gram of protein to every kilo/0!.5 pound!.
A good source of protein is yogurt!. It is really low in fat so you can eat quite a lot before it is no longer good for you!.Www@FoodAQ@Com
A good source of protein is yogurt!. It is really low in fat so you can eat quite a lot before it is no longer good for you!.Www@FoodAQ@Com
if you are active ( work out, lead a busy life) then the formula is easy: 1 gram of protein per pound of body-weight per day!.- i weigh 167 so i drink protein shakes & eat a total of 167 grams of protein!. -blureyWww@FoodAQ@Com
Depending on gender, age and size!.!.!.around 40-50 grams a day!. Probably closer to 40 if you are female!. Most everything you eat has protein!.!.it's really difficult to not get enough!.Www@FoodAQ@Com