Instant Fitness shows vegetarians how to get adequate protein

The main concern that meat eaters have with vegetarians is that they think the herbivores can't get enough protein. They thought wrong.

There are many ways to get an adequate amount of protein in a meat-free diet, it just depends on the extent of the diet.

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Those who eat dairy and eggs have an easier time reaching an adequate protein intake. Dairy like milk, yogurt, and cheese have a great amount of protein. Also, egg whites are an excellent source. In fact, they are so perfect that they are used as the reference protein (base measure) for all other proteins.

If you prefer to omit eggs and dairy, there are other options. Proteins are simply strands of different amino acids stuck together. Animal proteins have most if not all essential amino acids in them. Some foods like hearty grains have a handful of amino acids and other foods like legumes have another handful of completely different amino acids. When these two different food groups are eaten in combination (over a 24 hour period), they are considered as making a complete protein. This means, by adding two different foods, legumes and grains, you'll be getting the same essential amino acids you would be getting if you were to eat meat.

Quinoa is a grain that's known for it's high protein.

Protein shakes are a great option for vegetarians and meat eaters alike. If you prefer no dairy, there is a plant-based protein as well as whey protein. I have seen many vegan protein powders on the market as well.

Your protein intake should be one gram per pound of lean body mass you desire. If you're 130 lbs and want to be a buff 200lbs, eat about 200g of protein every day. If you're 300lbs and want to be a lean 190, eat 190g protein.

Tony T
Instant Fitness
Atlanta Personal Trainer
(404) 941-iFIT (4348)