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2003/02/19, 09:22 AM
If you want to gain muscle, is it true that for every kg you weigh, you should consume a gram of protein every day.
Like, I weigh 60 kg. Should I be getting 60 grams of protein a day?
If it's true, then can anyone suggest specific vegetarian foods that will total this much protein?
Or am I gonna have to resort to a supplement? If so, can anyone recommend some?
Katie
xx
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My body only feels good when it burns!
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2003/02/19, 10:35 AM
Standard advice is at least 1g per kg I get more than that, and if you are aiming for new muscle growth you should consider the same. The biggest problem with a veggie diet is not just getting enough protein but getting all the essential amino acids. All proteins are not the same, when you digest them they are broken into there constituent building blocks – amino acids. Basically certain amino acids are non-essential, if you get enough random protein your body can synthesis these, others are essential – the only way to get these is to eat them.
Very few veggie foods are complete sources (ones that contain all essential sources) in fact I think soy is the only natural essential source, though some meat substitutes might be. Otherwise you have to mix yours sources to ensure you get the correct balance of all essential amino acids.
Dairy protein and eggs are also complete sources, and fish is good as well depending on how you judge been a veggie you might be able to eat some of these. However they are also fairly fat heavy so don’t just eat masses of these to get your protein in.
If you are a beginner you will probably be all right just eating a varied diet, eating different things means you are less likely to have any specific deficiency. Also trying to eat slightly more protein will make this less likely – any excess protein will just be metabolise for energy so a slight increases in protein over carbs will have no negative effect. As for specific foods I am not sure – I normally have at least one animal per meal but I do use a soy protein powder and I am sure you will get some good advice.
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2003/02/19, 10:38 AM
PS if only meant to say dairy protein (such as cheese) and eggs (technically the yokes) are fairly fat heavy (in large quantities), fish is great and low fat, it just depends how you judge been a veggie if you can eat it.
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2003/02/19, 03:52 PM
kalanchow-
I feel your pain. I have received a few suggestions that include:
protein shakes, Meal re-placements, whey powder.
Good luck
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2003/02/20, 02:10 AM
Hmmm I weight almost 70 kgs and I eat at least 140-160 gr of protein daily AND I don't eat any diary products, meat or fish........
It's possible.
We've had some former great posts about being vegetarian, try do a search!!
Good luck Katie!
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- Nina :o) Les Victoires éternelles sont celles du coeur.
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2003/02/20, 04:05 PM
I am also a vegetarian so I face some of the same issues you have in getting enough protein. If you are only trying to get to 60 grams per day you should be able to do that from whole foods without a problem. (I am assuming you are a vegetarian who eats dairy and eggs and not a vegan.) High protein products would be eggs (try to stick mostly to egg whites), cheeses (particularly low fat cottage cheese), and various soy products (including all sorts of delicious meat substitutes).
However, if you are trying to build muscle I would think you want a higher intake of protein. I think the number you gave is more for maintenance. For those of us who think in terms of pounds rather than kg's, the rule of thumb for gaining mass is either 1g of protein per pound or per pound of lean muscle mass dpending on who you ask. This would more likely put you in the the range of 90-130g per day of protein. This may be more difficult to do solely through whole foods. Adding 1-2 servings of something like a Whey protein powder would do the trick. You should be able to find a protein supplement powder that only costs about $1 per serving (or even less) where each serving would give you an additional 30-40g of protein. I think that is a relatively small price to pay to make sure you are getting the proper nutrition to realize your goals and ensure that the hard work in the gym is paying off. Good luck!
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Peter
New York, New York
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2003/02/20, 06:29 PM
There are a number of soy sources to get your protien also.
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Nothing is too small to know, and nothing is too big to attempt!
Ivan Montreal Canada
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2003/02/22, 05:05 PM
I hate to say, but if you are vegetarian, you can pretty much give up any delusions of carrying an impressive level of lean muscle size. Wheat and corn are very poor sources due to their low protein content and dismal amino acid profiles. Both are very low in lysine, with corn also having next to no tryptophan. Rice protein looks a little better as it is relatively high in fiber as well as the amino acids glutamine and alanine. Rice protein is very high in carbs, including a significant amount of simple sugars. There may be some case then for taking rice protein with creatine, maybe taking advantage of a blood sugar spike, along with the glutamine content. Probably not worth the effort though. So, in my estimation, unfortuately supplementation is a MUST for any vegetarian bb.
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Failing to plan is like planning to fail!
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