Introduction
Protein is an important macronutrient for vegetarians because it gives your body the building blocks to develop, maintain and repair muscle.
Proteins are made up of amino acids. There are 20 amino acids in total but there are 9 that should come from proteins, leaving only 11 which need to be consumed through other sources. All of these amino acids are essential so they must come from your diet.
Bodybuilders do consume protein supplements to boost their intake of the macronutrient, but this is not necessary for vegetarians. The best way to get protein into your diet is through food sources such as eggs, lean meats and specific dairy products like milk or cheese.
Protein and Vegetarians
Your food choices should be made up of a variety of protein sources from vegetables, grains, dairy products, nuts, and so on. You should aim to eat at least 3 servings or 1 ½ cups of protein foods each day. The required daily intake of protein for the average person is 0.8g per kg of body weight and around 58g for women. The required intake can shoot up to 1g per kg of body weight during pregnancy and lactation periods.
Which Protein Sources Provide the Most?
The best protein sources include:
Eggs
is around 6 grams and low in saturated fat. It is also a great source of phosphorus, riboflavin, selenium, vitamin B12 and potassium. Egg protein content is the highest among all foods and makes up approximately 11% of egg's total weight.
Whey
is not only generally high in protein, but is also widely used as a supplement because it has been shown to provide numerous health benefits such as improved bone and dental health.
Whey Protein - A Natural Diuretic
Consuming whey protein before a workout can give you the extra energy boost you need. Whey helps release insulin
Tofu
One of the most popular items in a vegetarian's diet is tofu. The reason for this is that tofu contains a high amount of protein, and it can also be used in a variety of dishes. In addition to containing protein, tofu can replace meat in many recipes or can be served as its own dish.
Protein source contains a different amount of each amino acid, which is why you should eat a variety of sources throughout the day. Eggs are considered to be one of the best protein sources available for vegetarians because they contain all nine essential amino acids in good amounts. As well as this they also include vitamin B12, iron and zinc which are all essential nutrients.
Other Vegetables Are High in Protein
There are some vegetables that contain good amounts of protein too including:
Spinach
Cheese
Beans
Avocado
Lentils
Nuts
Soybeans
Broccoli. You can mix these into your diet to increase your intake of protein.
Conclusion
Protein is an important part of any vegetarian's or meat eater's diet. The body uses the essential amino acids that come from this vitamin-rich macronutrient to build, maintain and repair muscles, recovering after intense exercise sessions. They are also needed for proper organ function, cell
Vegetarian diets provide high quality proteins and other nutrients: "Diets based on vegetables, legumes, milk products and eggs can provide for growth and maintenance of body functions at all stages of the life cycle."* According to the 2010 Dietary Guidelines for Americans
Protein is an essential macronutrient that is vital to human health. Since it is a fundamental part of the body's composition, the best option for consumers that do not eat meat products or fish would be to consider consuming foods with high amounts of protein. Vegetarians need between 0.45 and 0.8 grams/kg BW per day
