Protein Power

What is the Right Amount?

As a vegetarian, it’s natural to wonder how much protein you should be consuming daily. After all, protein is an essential nutrient that plays a crucial role in building and repairing tissues, producing enzymes and hormones, and maintaining healthy bones and muscles.

Research suggests that the recommended daily intake of protein varies based on factors such as age, sex, weight, and overall health status. Generally speaking, most adults require around 0.8 grams of protein per kilogram of body weight (about 56 grams for a 150-pound or 70kg person).

However, if you’re an athlete or engage in regular physical activity, your protein needs may be higher. The International Society of Sports Nutrition recommends that athletes consume at least 1.2-1.7 grams of protein per kilogram of body weight daily.

Where Do You Get Your Protein?

One of the most common misconceptions about vegetarianism is that it’s difficult to get enough protein from plant-based sources. Nothing could be further from the truth! Legumes (such as lentils, chickpeas, and black beans), nuts, seeds, whole grains, and soy products are all excellent sources of protein.

Some great options include:

• Quinoa: This pseudo-grain contains a complete amino acid profile, making it an excellent source of protein.
• Chia seeds: These tiny seeds contain 4 grams of protein per ounce, as well as omega-3 fatty acids and fiber.
• Hemp seeds: With 10 grams of protein per ounce, hemp seeds are an excellent addition to your diet.

How Can You Boost Your Protein Intake?

If you’re struggling to meet your daily protein needs, there are several strategies you can employ:

• Incorporate plant-based protein powders into your routine: Whey-free powders made from pea, rice, or hemp proteins can be a convenient way to boost your protein intake.
• Eat more legumes: Adding lentils, chickpeas, and black beans to your meals can help increase your overall protein intake.
• Try new foods: Experiment with different plant-based protein sources like tempeh, seitan, and tofu.

The right amount of protein for you will depend on a variety of factors. By incorporating plant-based protein sources into your diet and experimenting with different options, you can ensure you’re meeting your daily needs. Remember to consult with a healthcare professional if you have specific concerns or questions about your protein intake. With a little creativity and experimentation, you’ll be well on your way to achieving optimal health as a vegetarian.

Protein rich recipes

• Vegan Chickpea-Quinoa Pilaf
• Quinoa Bowls With Golden Turmeric Cauliflower
• Or just add Chia seeds to water, stir and let sit for 15mins. Keep it in a glass in the fridge as a protein drink.
• Similarly add Chia seeds to soy or oat milk with a spoonful of honey or vegan sweetner. Keep it in a glass in the fridge for a snack.