The Candor

Build Your Body: Getting Protein as Vegetarian

By: Staff Writer Sarah Hussey

Photo: Wikipedia

It is a common myth to believe that protein only comes from animal meat. But that’s not necessarily true. It is a fairly new trend to go vegetarian or vegan whether it’s for health reasons or a personal choice, there are many way to obtain protein daily.
According to WedMD, protein is vital for the repair and building of tissues in the body, and plays an important role in things like bones, hair, nails, muscles, cartilage, skin, and blood. In general, a person aged between 19 and 50 should eat around 0.8 g of protein for every kilogram of body weight. So, for a person of 150 pounds, or 68 kilograms, the protein requirement would be 54.4 grams per day. Now, one way that protein can be obtained is through meat. 4 ounces of chicken, for example, generally has 36 grams of protein. However, if you don’t like the taste of meat, there are many other non-meat sources of protein! See below for some healthy meat alternatives.
One thing to keep in mind is the difference between complete and incomplete proteins. Complete proteins have all of the amino acids that are not produced by your body and are considered essential. Incomplete proteins contain some amino acids, but not all of the ones that you need. However, you can combine incomplete proteins to be sure that you’re getting all the nutrients you need. For example, by combining legumes with grains, or legumes with nuts and seeds, you can get a good combination of all the protein that you need. To keep it simple however, if you try to eat a variety of protein and food sources, you should be able to get all the amino acids that you need without too much thinking. Just try to incorporate some of the following sources of non-meat protein!

Lentils-18 grams/cup
Chickpeas-12 grams/cup
Black beans-15 grams/cup
Peanut butter-4g/ Tbsp
Tofu-11 grams/4 ounces
Quinoa, 9 grams/cup
Milk-8 grams/cup
Almonds-6 grams/ ounce
Eggs- 6 grams/large egg
Sources:
Health.utah.gov
Bodybuilding.com
Healthyeating.sfgate.com
Nutrition411.com
Hsph.harvard.edu
Nomeatathlete.com