Planet Shark Fitness AKA Sally Hughes comes back with another guest blog about if you are a body-builder or strength-trainer and a vegetarian (!!), how to make sure you get enough protein in your diet. Not always the easiest thing to do, but people have been asking!!
Whether you’re a vegetarian bodybuilder like me or an avid strength-trainer like my fitness clients, getting enough quality protein can be challenging. For starters, you need to realize that for every pound of lean body mass you require at least 1 gm of protein – if not more. As a general rule, the heavier you lift and the lower your BMI, the more protein you need. To this end, I shoot for 1.25 gms per pound of my lean body mass which means I must consume about 130 gms daily – as a vegetarian no less!
Sure, I can make a sizable dent in this number by downing a big ole protein shake with 50 gms. But how much protein can the body actually utilize within any given time without the surplus turning into FAT? And what are the very best ways to get more protein daily as a vegetarian?
Since scientists estimate our ‘protein threshold’ is about 30 grams per meal/snack – and I train many vegetarians – I decided this top ten list was in order!
1. BREAK IT DOWN
Long gone are the days of eating ‘3 square meals’ daily – not just from a protein stand-point but also from a metabolism boosting one because digestion, alone, raises your metabolism 30%. Consequently, your best bet is to break it down and consume a protein-rich mini-meal or snack 5-6 times per day. Shoot for 20-30 gms of protein every time you eat and you’ll hit your daily goals in no time.
2. AMP IT UP
Since 1 serving of hummus has only 2 gms of protein, you’d have to eat a Costco sized tub every day to get even remotely close to your daily protein goals. Better to mash canned chick peas into your hummus (or make your own) and amp up the protein plus give yourself a fiber boost. Since this ‘amp it up’ approach applies to most everything you consume, get creative with powering up your protein for each and every meal.
3. GO FOR GRAINS
Certain grains including quinoa, bulgur, barley, and couscous have a lot of protein compared to brown rice. In fact, some of these grains have as much – if not more – protein than one egg per serving. And just like chick peas, they provide fiber which will not only satiate you but also help you achieve those perpetually coveted ‘washboard abs.’
4. SAY YAY TO WHEY
Whey protein hits the muscles at light-speed compared to many other forms of protein and is easily digested by most people. If for some reason it doesn’t agree with you, look for other sources of uber fast protein absorption such as powdered hemp, soy, etc.
5. COTTAGE CHEESE PLEASE
Most people either love cottage cheese or they loathe it. Do yourself a favor: Make an effort to love it as it’s a really clean protein that also provides many amino acids plus calcium. The purest brands are Daisy and Friendship because they don’t add fillers like Carrageenan. Still can’t bear it? Then mix it into your scrambled eggs or protein shake or turn it into a ‘dessert’ by adding pumpkin puree, nutmeg, etc. It will melt into the eggs and you won’t taste it at all in the others.
6. DON’T BE A HAS-BEAN
Don’t have a pantry full of beans, yet rarely eat them. They are highly nutritious super-foods that provide complete protein when accompanied by whole grains such as those noted in #3. While some types of beans have more protein than others, all varieties except green beans are considered a high-protein food.
7. PROTEIN YOUR PM
Never ever be afraid to eat protein right before you go to sleep as it’s the IDEAL time to consume it because your muscles need all the nutrients they can get while you drift off to happy dream land. Think about it: While you are in deep slumber, your poor hard-earned muscles have gotten no protein since dinner at 7. Assuming you fall asleep by 11pm and awaken around 7, this is a VERY LONG time to hang in there from a protein/muscle stand-point. Best bests: Scrambled egg whites with some veggies, Greek yogurt, Kefir, Edamame and other lean slow-digesting proteins…
8. GO GREEK YO
By now, this should be a no-brainer. Standard yogurt has very little protein plus a ton of additives nobody can pronounce. Greek yogurt, on the other hand, packs a major protein punch and is a super clean food – depending upon the brand, of course. Best bets: plain Greek yogurt which you can enhance with Agave, fresh fruit, Chia seeds etc.
9. BE AN EGG-HEAD
Since we’re talking vegetarian – and NOT vegan – eggs are another no-brainer. Packed with so many nutrients your body needs along with 6 gm of protein per little oval offering, eating eggs (especially at breakfast) is one of the very best ways to ensure you meet you protein requirements.
10. GO NUTS
Last but not least, major props to anything that falls within the nut category – past relationships aside. Not only do nuts provide lots of protein, they offer healthy fats and fiber. Granted, since some people tend to binge on nuts, if this is you, opt for more of the above sources and save the nuts for last!
“Fitness – if it came in a bottle, everyone would have a great body.” ~ Cher
Thank you very much for reading this … As always, I welcome your feedback and salute your health and fitness goals and efforts!
Yours in fitness and health,
Sally
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo/
http://www.myfitnesspal.com/planetshark
Thanks to the amazing Sally AKA Planet Shark Fitness who is MY resource for a lot of fitness and nutrition questions– big and small!!
Stevie Wilson,
LA-Story.com
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You know I love this..especially the pic. I have been lacto ovo veg since 1970..and I believe it is the way to go…
really? wow. impressive!!
Good work over again! Thanks!
i love that image you used of the top 10 sources of veggie protein, i wasn’t aware how much protein there is in parsley
neither was I!