The vegetarian diet assumes the elimination of meat from the daily menu. Many people wonder how to supplement the supply of protein in such situation. It turns out that it is not very difficult. Find out what the sources of protein in a vegetarian diet are and whether it is safe or not.
Vegetarian diets are divided into three types:
- a vegetarian diet in which eggs, milk and dairy products are found, and meat and fish are excluded,
- a vegan diet in which we exclude eggs and dairy products,
- raw foodism (rawism) that only assumes consuming vegetable products that have not been thermally treated at the temperature above 42 degrees.
A vegetarian diet is suitable for everyone, regardless of sex and age or also for an athlete. A necessary condition is the proper selection of ingredients. Athletes on a vegetarian diet claim that they have improved their results, they talk about better regeneration and fewer injuries. Scientists, based on the research, do not confirm that opinion.
The role of protein in the diet
In the vegetarian diet, the protein can be found in eggs, milk and dairy products as well as in nutrients. Protein balancing in a diet is not a problem. It is recommended to eat about 1.7 g / kg body weight of protein to people who train body sculpting and strength sports , while in endurance sports about 1.2 g / kg body weight. However, it is not possible with the assumption of protein delivery at the level of 3-4 g / kg body weight.
The group of products richest in protein:
- legumes that provide about 26g of protein per 100 g of product, i.e. about 32% of the calories contained in them
- nuts, contain about 20 g of protein in 100 g
- cruciferous and leafy vegetables, the protein content is about 50%.
The best sources of protein in a vegetarian diet
It is the most important source of protein in a vegetarian diet. All types of legumes from beans, peas, lentils, broad beans and soybeans are a rich source of protein. The number one is red lentil due to the high content of leucine, which intensifies the synthesis of muscle proteins.
Tofu and tempeh
Products made from soybeans are a source of concentrated, wholesome protein. They are well digested and tolerated even in larger quantities. The general opinion is that soy causes hormonal problems, especially in men, while no studies confirm such conclusions. It has been accepted to consume from 2 to 4 portions of soy products daily, where 30 g of dry seeds, 100 g of tofu or a glass of soy milk are considered as 1 portion.
A range of nutrients for people on a vegetarian diet is more and more wider. Wheat, hemp, pea, rice, soy concentrates and their mixtures are available. Wheat protein is difficult to obtain and has a poor aminogram. The hemp protein is considered to be unpalatable, expensive and with a small amount of protein, while rice protein is affordable, it is tasty but it is poor in exogenous amino acids. Soy protein is cheap, but the downside is its high content in the diet. The pea protein makes the best impression due to its protein content, price and taste.
A properly balanced fruit cocktail is an excellent protein meal. It perfectly complements minerals, electrolytes and vitamins. In addition, it helps in the reconstruction and regeneration of muscles. The protein is included in products rich in amino acids, among others quinoa, hemp seeds, amaranth seeds, sesame, bee pollen, spirulina, kale. It is the best to have a cocktail 30 minutes after training.
Examples of the recipes for a protein cocktail:
A cocktail that restores muscle tissue
- 1/4 cup of cooked quinoa,
- 1 ripe banana,
- 2 walnuts,
- 1 Brazil nut,
- 2 tablespoons of natural cocoa or carob,
- a glass of water.
Blend cooked quinoa with the remaining ingredients to obtain a smooth cocktail.
Vitamin cocktail with protein
- 1/2 head of Romaine lettuce
- a slice of fresh pineapple
- 1 ripe pear
- 1 ripe banana
- a spoon of poppy seeds, sesame seeds, pumpkin seeds
- a glass of water
Wash the lettuce, peel the pineapple peel and cut a hard center out, remove the seeds from the pear. Blend fruit with the remaining ingredients.
Is vegetarian diet safe?
It is difficult to determine whether a vegetarian diet is beneficial, neutral or unfavorable in forming efficiency. We should remember about supplementation for athletes on this diet. When planning the diet, special attention should be paid to providing the right amount of protein, calcium, omega 3 acids and controlling the amount of iron in the body.