July 2024
Many people put the work to lift weights, run and stay active, but neglect the nutritional side of putting shape.
Eating well and, more importantly, eating the right child of food is vital if you want to achieve your physical conditioning objectives.
Undoubtedly, he has heard that he needs to increase his protein intake if he is exercising regularly and starting a new physical conditioning plan. Obtaining the correct amount of protein can be simple if you eat as chicken, turkey and steak are high protein foods; However, how is your protein intake obtained as vegetarian?
I will not explain why the protein is important for the exercise, how much it needs every day and also which food will help you achieve this if you do not eat.
Why is protein important?
Protein is important for muscle development. It repairs and grows muscle and without it, won the profits you expect on the time after after an exercise regime.
Protein is also necessary to allow your body to recover from training. Accelerates glycogen replacement that helps your body recover faster, especially is exercising intentionally. That is why you see people looking for foods rich in protein or protein after training.
How much protein do you need?
You can easily calculate the amount of protein you need every day. It is recommended that adults consume 0.75 g of protein per kg that weigh. So, if weighs 75 kg (165 pounds or 11.8 of stone), it must point to 56 go protein per day.
This is a base level because depending on what you want to achieve with your physical conditioning objectives, you probably need to increase your consumption.
For example, if your main objective is to develop muscle, then you should point up to 1.7 Go protein per kg or body weight. In my previous example (weighing 75 kg), this would mean a daily protein intake of 127 g.
High protein vegetarian foods
How do you achieve your protein consumption if you don’t eat meat?
Well, the good news is that there are many meatless options that have a high protein content.
Some vegetarian foods that have a high protein content include:
- Lentils (9 go protein per 120 g)
- Beans (generally 15 go protein for 170 g)
- EDAMAME (18 GO Protein for 155 g)
- Tofu (8 Go protein per 100 g)
- Eggs (7 g per egg)
There are many more meatless foods that can also help you achieve your protein consumption.
You can also complement this with a protein shake. While some protein shakes are not vegetarians or vegans, there are many that are and can obtain 15-25 go protein of a portion.
So, if you ask how your goal of daily protein recruited as a vegetarian, there are a lot of options. This will help you develop muscle, allow your body to recover and help you achieve your physical conditioning objectives.
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