The main source of protein is often thought to be meat, at least by laymen. So, how is it possible for vegetarians and vegans to get enough protein in their diets? Of course, a vegetarian is just a catch-all phrase for any number of dietary philosophies. Flexi-tarians consider themselves vegetarians, but they will occasionally eat some kinds of meat, such as fish. Ovo-lacto vegetarians do not eat meat at all, ever, but they have no problem eating dairy or eggs as harvesting these does not harm any animals. Vegans go farther than that by refusing to eat anything derived from animal sources. Parents of children who decide to become vegetarians often worry about how to give their children the nutrition they need to grow. The answer to how a vegetarian can get enough protein is variety.
Protein Basics
Protein comes in two basic types: complete and incomplete. What makes a protein complete is determined by the amino acids that make up its composition. There are about 20 amino acids, and eight of them are determined "essential" because they need to be consumed in food or supplements - a human body cannot make these proteins on its own. Children require an additional amino acid, histidine, but most adults can synthesize this one in their bodies. When a protein has all eight of the essential amino acids (lysine valine, isoleucine, leucine, tryptophan phenylalanine, methionine, and threonine) it is considered to be a complete protein. If it lacks any of the above, it is incomplete. There are no complete plant-based proteins, with one exception. Soy is the only plant-based complete protein. Such foods as grains, nuts and seeds, for example, are missing isoleucine and lysine, while legumes are lacking in tryptophan and methionine.
Amino acids, in their turn, can be broken down into chains of carbon, hydrogen, oxygen and nitrogen called peptides. Proteins contain, on average, more than 500 amino acids. Digestion breaks these down into the basic 20, which the body uses for a number of functions, including regulating sleep, neurotransmission, digestion and the formation of RNA and DNA.
When there is a concern about getting enough protein from food sources, there are always supplements to consider. This is an easy way to get any nutrients you might be missing for whatever reason. Protein supplements come in many forms, one of which is sure to suit anyone, including liquid protein shots, protein powders, protein shakes or smoothies, and even pudding and protein bars. There is something for even the strictest vegan, though they will have to pick carefully to make sure there is nothing that breaks any dietary restrictions. Some protein supplements contain collagen, which is made from animals. Others contain caseinate or whey, which are both extracted from milk or cheese.
How Much Protein Do You Need?
A vegetarian diet is fairly good when it comes to getting just the right amount of protein, without overdoing it. Just like most other nutrients, having too much protein can lead to problems. A simple formula can determine how much protein any given adult might need:
- Divide your weight in pounds by 2.2 to find your weight in kilograms. Multiply that by.8 to find out how many grams of protein you need every day.
The exact amount varies, depending upon your lifestyle. Someone who does not do a lot of exercise will need only about.4 grams of protein per kilogram of weight. People who engage in regular light exercise will need from about.5 to.8. Those who are very active and exercise regularly in a moderate or heavy fashion might need as much as 1 gram per kilogram of weight. Bodybuilders are at the top with a need for 1.2 to 1.5 grams. Whatever the case, the amount of protein you take should not be more than 35% of your total daily calories.
Because protein helps with muscle recovery, those who are suffering from certain illnesses, or who are healing from certain traumas or surgery may need a bit more protein than usual, until they are well.
Pregnant or nursing women need more protein than most to create new blood cells and support the general growth of the baby. They may need at least 60 grams of protein daily. Lactating women need around 20 grams more than they usually might until the baby is no longer nursing.
Children often need more protein, as well, until they reach about 19 years of age or so. Very young infants also need extra protein - about 2.2 grams of protein for each kilogram of body weight.
Vegetarians may have trouble getting enough protein sometimes - but the rest of the population sometimes has a difficulty avoiding too much protein. This can be a problem for diabetics, or for people with kidney disease or Parkinson's disease. Excess protein can also contribute to the development of osteoporosis in those who have risk factors for it. It can also lead to kidney stones and gall stones.
How Much Protein to Vegetarians Typically Get?
Though the limit is 35%, most get about 14 to 18% of their calories from protein, which is perfectly fine. Vegans typically get about 10% to 12% of their calories from protein.
Ovo-lacto vegetarians or flexi-tarians will get more protein, of course. But even strict vegans will get enough protein with a varied enough diet. If there is still a concern, such as the parents of vegetarian children might have, consult a pediatrician, dietician or nutritionist to find out how to have a balanced diet while holding to any dietary restrictions. Even if you are an adult and fully aware of the consequences of your choices, it's a good idea to read as much material as you can on changing your diet and what you'll need to remain healthy, so your decision becomes a benefit rather than the source of future problems. There is nothing stopping anyone with a reasonable diet from getting all the necessary nutrition on a vegetarian diet.
Taking protein supplements is another great way of adding protein to your diet.
Protein Basics
Protein comes in two basic types: complete and incomplete. What makes a protein complete is determined by the amino acids that make up its composition. There are about 20 amino acids, and eight of them are determined "essential" because they need to be consumed in food or supplements - a human body cannot make these proteins on its own. Children require an additional amino acid, histidine, but most adults can synthesize this one in their bodies. When a protein has all eight of the essential amino acids (lysine valine, isoleucine, leucine, tryptophan phenylalanine, methionine, and threonine) it is considered to be a complete protein. If it lacks any of the above, it is incomplete. There are no complete plant-based proteins, with one exception. Soy is the only plant-based complete protein. Such foods as grains, nuts and seeds, for example, are missing isoleucine and lysine, while legumes are lacking in tryptophan and methionine.
Amino acids, in their turn, can be broken down into chains of carbon, hydrogen, oxygen and nitrogen called peptides. Proteins contain, on average, more than 500 amino acids. Digestion breaks these down into the basic 20, which the body uses for a number of functions, including regulating sleep, neurotransmission, digestion and the formation of RNA and DNA.
When there is a concern about getting enough protein from food sources, there are always supplements to consider. This is an easy way to get any nutrients you might be missing for whatever reason. Protein supplements come in many forms, one of which is sure to suit anyone, including liquid protein shots, protein powders, protein shakes or smoothies, and even pudding and protein bars. There is something for even the strictest vegan, though they will have to pick carefully to make sure there is nothing that breaks any dietary restrictions. Some protein supplements contain collagen, which is made from animals. Others contain caseinate or whey, which are both extracted from milk or cheese.
How Much Protein Do You Need?
A vegetarian diet is fairly good when it comes to getting just the right amount of protein, without overdoing it. Just like most other nutrients, having too much protein can lead to problems. A simple formula can determine how much protein any given adult might need:
- Divide your weight in pounds by 2.2 to find your weight in kilograms. Multiply that by.8 to find out how many grams of protein you need every day.
The exact amount varies, depending upon your lifestyle. Someone who does not do a lot of exercise will need only about.4 grams of protein per kilogram of weight. People who engage in regular light exercise will need from about.5 to.8. Those who are very active and exercise regularly in a moderate or heavy fashion might need as much as 1 gram per kilogram of weight. Bodybuilders are at the top with a need for 1.2 to 1.5 grams. Whatever the case, the amount of protein you take should not be more than 35% of your total daily calories.
Because protein helps with muscle recovery, those who are suffering from certain illnesses, or who are healing from certain traumas or surgery may need a bit more protein than usual, until they are well.
Pregnant or nursing women need more protein than most to create new blood cells and support the general growth of the baby. They may need at least 60 grams of protein daily. Lactating women need around 20 grams more than they usually might until the baby is no longer nursing.
Children often need more protein, as well, until they reach about 19 years of age or so. Very young infants also need extra protein - about 2.2 grams of protein for each kilogram of body weight.
Vegetarians may have trouble getting enough protein sometimes - but the rest of the population sometimes has a difficulty avoiding too much protein. This can be a problem for diabetics, or for people with kidney disease or Parkinson's disease. Excess protein can also contribute to the development of osteoporosis in those who have risk factors for it. It can also lead to kidney stones and gall stones.
How Much Protein to Vegetarians Typically Get?
Though the limit is 35%, most get about 14 to 18% of their calories from protein, which is perfectly fine. Vegans typically get about 10% to 12% of their calories from protein.
Ovo-lacto vegetarians or flexi-tarians will get more protein, of course. But even strict vegans will get enough protein with a varied enough diet. If there is still a concern, such as the parents of vegetarian children might have, consult a pediatrician, dietician or nutritionist to find out how to have a balanced diet while holding to any dietary restrictions. Even if you are an adult and fully aware of the consequences of your choices, it's a good idea to read as much material as you can on changing your diet and what you'll need to remain healthy, so your decision becomes a benefit rather than the source of future problems. There is nothing stopping anyone with a reasonable diet from getting all the necessary nutrition on a vegetarian diet.
Taking protein supplements is another great way of adding protein to your diet.
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