HOW MUCH PROTEIN DO YOU NEED PER DAY?
ENDURANCE TRAINING (running, jogging, swimming, biking, etc.) can dramatically increase the required amounts. .55 to .64 grams of protein per pound of bodyweight per day. So now that 180 pound person should take in 99 to 115 grams of protein every day.
STRENGTH TRAINING (moving weights) bumps it up even further. .73 to .78 grams of protein per pound of bodyweight per day. In this category a 180 pound person would need 131 to 140 grams of protein each day.
ENDURANCE &TRENGTH TRAINING is the same as strength training. .73 to .78 grams of protein per pound of bodyweight per day. In this category that 180 pound person would need 131 to 140 grams of protein each day.
If you're a VEGETARIAN it is suggested you increase your protein intake above suggested levels by another 10%. The increase is because plant proteins are considered lower quality and they don't have as many of the essential amino acids that animal proteins do. The 10% increase is to make up for those deficiencies. (There is one exception. Soy protein does contain all the essential amino acids.)
PREGNANT WOMEN generally need an extra 10 grams of protein per day above suggested levels.
WOMEN WHO ARE NURSING typically need 15 grams a day extra the first 6 months, dropping to 12 grams a day extra the second six months.
Supplement companies suggest much higher levels of protein consumption, from 1 to 2 grams of protein per pound of bodyweight per day. Unfortunately, these higher levels are based on anecdotal evidence and not controlled clinical trials.
How much protein is too much?The Food and Nutrition Board of the Institute of Medicine suggest that if more than 35% of you total daily calories are protein, you're probably eating too much. Excess protein can't be stored in the body (like fat and carbs) so eating too much may put a strain on the kidneys and liver.
STRENGTH TRAINING (moving weights) bumps it up even further. .73 to .78 grams of protein per pound of bodyweight per day. In this category a 180 pound person would need 131 to 140 grams of protein each day.
ENDURANCE &TRENGTH TRAINING is the same as strength training. .73 to .78 grams of protein per pound of bodyweight per day. In this category that 180 pound person would need 131 to 140 grams of protein each day.
If you're a VEGETARIAN it is suggested you increase your protein intake above suggested levels by another 10%. The increase is because plant proteins are considered lower quality and they don't have as many of the essential amino acids that animal proteins do. The 10% increase is to make up for those deficiencies. (There is one exception. Soy protein does contain all the essential amino acids.)
PREGNANT WOMEN generally need an extra 10 grams of protein per day above suggested levels.
WOMEN WHO ARE NURSING typically need 15 grams a day extra the first 6 months, dropping to 12 grams a day extra the second six months.
Supplement companies suggest much higher levels of protein consumption, from 1 to 2 grams of protein per pound of bodyweight per day. Unfortunately, these higher levels are based on anecdotal evidence and not controlled clinical trials.
How much protein is too much?The Food and Nutrition Board of the Institute of Medicine suggest that if more than 35% of you total daily calories are protein, you're probably eating too much. Excess protein can't be stored in the body (like fat and carbs) so eating too much may put a strain on the kidneys and liver.
VEGETABLE PROTEIN SOURCES
Best Protein Sources for Vegetarians I’ve compiled a list of some of the best protein sources within different food groups, comparing what could be considered a normal serving:
Nuts and Seeds
Pumpkin/squash seeds 1 oz, 85 seeds 126 cal 5 gm all in proper ratio
Black walnuts 1 oz 173 cal 7 gm low in lysine
Pine nuts 1 oz, 167 kernels 190 cal 4 gm low in lysine
Roasted almonds 1 oz, 22 count 171 cal 6gm low in lysine and methionine
Pistachios 1 oz 49 count 161 cal 6gm all in proper ratio
Sunflower seeds 1 oz 166 cal 5 gm low in lysine
Peanuts without shells 1 oz 160 cal 7 gm low in lysine
Cashews 1 oz 18 kernels 164 cal 4 gm all aa in proper ratio
Hemp seeds 2 T 160 cal 11gm all aa in proper ratio
Flax seeds 1 T 100 cal 4 gm
Vegetables
Corn yellow 2/3 cup 80 cal 3 gm high in lysine
Sun-dried tomatoes ½ cup (1 oz) 72 cal 4 gm lacks 5 aa
Soy beans 1 oz 35 cal 4 gm all, but a little low in methionine+cystine, phenylalanine+tyrosine
Peas 2 oz 70 cal 4 gm low in tryptophan
Cowpeas (blackeyes) 2 oz 74 cal 4 gm all
Navy beans 4 oz 88 cal 8 gm all, low in methionine + cystine
Peas 4 oz 108 cal 8 gm all except no trypotophan
Lima beans 4 oz cal 88 cal 5 gm all, low in methionine + cystine
Brussel sprouts 1 cup 65 cal 6 gm. low in leucine, lysine, methionine + cystine, phenylalanine + tyrosine
Spinach 1 cup chopped 65 cal 6 gm low in methionine + cystine
Broccoli 1 cup spears 52 cal 6 gm low in methionine + cystine
Potato 1 med with skin 161 cal 4 gm all in proper ratio
Asparagus ½ cup 20 cal 2 gm all in proper ratio
Fruits
Apricots dried ½ cup 190 cal 3 gm low in methionine + cystine
Peaches dried ½ cup 185 cal 3 gm low in trptophan and lysine
Cereal, bread, grains and pasta
Oat bran 1 oz 59 cal 5 gm low in lysine
Oats 1 oz 109 cal 5 gm low in lysine
Wheat flour 1 oz 95 cal 4 gm low in lysine
Spaghetti, whole wheat dry 2 oz 198 cal 8 gm low in lysine
Egg noodles dry 2 oz 219 cal 8 gm low in lysine
Buckwheat 1 oz 96 cal 4 gm all aa in proper ratio
Couscous dry 1 oz 105 cal 4 gm low in lysine
Bulgur dry 1 oz 96 cal 3 gm low in lysine
Millet raw 1 oz 106 cal 3 gm low in lysine
Rice, brown long grain cooked 1 cup 216 cal 5 gm low in lysine
White rice, cooked 1 cup 194 cal 4 gm low in lysine
Whole wheat bread 1 slice 69 cal 4 gm low in all aa except tryptophan
White bread 1 slice 67 cal 2 gm low in lysine
Oatmeal bread 1 slice 73 cal 2 gm low in lysine
Rye bread 1 slice 83 cal 2 gm low in lysine
Whole wheat pita bread 4” diameter 74 cal 3 gm low in lysine
Pita white enriched 4” diameter 77 cal 3 gm low in lysine
Nuts and Seeds
Pumpkin/squash seeds 1 oz, 85 seeds 126 cal 5 gm all in proper ratio
Black walnuts 1 oz 173 cal 7 gm low in lysine
Pine nuts 1 oz, 167 kernels 190 cal 4 gm low in lysine
Roasted almonds 1 oz, 22 count 171 cal 6gm low in lysine and methionine
Pistachios 1 oz 49 count 161 cal 6gm all in proper ratio
Sunflower seeds 1 oz 166 cal 5 gm low in lysine
Peanuts without shells 1 oz 160 cal 7 gm low in lysine
Cashews 1 oz 18 kernels 164 cal 4 gm all aa in proper ratio
Hemp seeds 2 T 160 cal 11gm all aa in proper ratio
Flax seeds 1 T 100 cal 4 gm
Vegetables
Corn yellow 2/3 cup 80 cal 3 gm high in lysine
Sun-dried tomatoes ½ cup (1 oz) 72 cal 4 gm lacks 5 aa
Soy beans 1 oz 35 cal 4 gm all, but a little low in methionine+cystine, phenylalanine+tyrosine
Peas 2 oz 70 cal 4 gm low in tryptophan
Cowpeas (blackeyes) 2 oz 74 cal 4 gm all
Navy beans 4 oz 88 cal 8 gm all, low in methionine + cystine
Peas 4 oz 108 cal 8 gm all except no trypotophan
Lima beans 4 oz cal 88 cal 5 gm all, low in methionine + cystine
Brussel sprouts 1 cup 65 cal 6 gm. low in leucine, lysine, methionine + cystine, phenylalanine + tyrosine
Spinach 1 cup chopped 65 cal 6 gm low in methionine + cystine
Broccoli 1 cup spears 52 cal 6 gm low in methionine + cystine
Potato 1 med with skin 161 cal 4 gm all in proper ratio
Asparagus ½ cup 20 cal 2 gm all in proper ratio
Fruits
Apricots dried ½ cup 190 cal 3 gm low in methionine + cystine
Peaches dried ½ cup 185 cal 3 gm low in trptophan and lysine
Cereal, bread, grains and pasta
Oat bran 1 oz 59 cal 5 gm low in lysine
Oats 1 oz 109 cal 5 gm low in lysine
Wheat flour 1 oz 95 cal 4 gm low in lysine
Spaghetti, whole wheat dry 2 oz 198 cal 8 gm low in lysine
Egg noodles dry 2 oz 219 cal 8 gm low in lysine
Buckwheat 1 oz 96 cal 4 gm all aa in proper ratio
Couscous dry 1 oz 105 cal 4 gm low in lysine
Bulgur dry 1 oz 96 cal 3 gm low in lysine
Millet raw 1 oz 106 cal 3 gm low in lysine
Rice, brown long grain cooked 1 cup 216 cal 5 gm low in lysine
White rice, cooked 1 cup 194 cal 4 gm low in lysine
Whole wheat bread 1 slice 69 cal 4 gm low in all aa except tryptophan
White bread 1 slice 67 cal 2 gm low in lysine
Oatmeal bread 1 slice 73 cal 2 gm low in lysine
Rye bread 1 slice 83 cal 2 gm low in lysine
Whole wheat pita bread 4” diameter 74 cal 3 gm low in lysine
Pita white enriched 4” diameter 77 cal 3 gm low in lysine
MORE INFO.
1. Spirulina is 65-71 percent complete protein compared to beef, which is only 22 percent, and lentils, which is only 26 percent.
In addition to being protein-rich, spirulina is an excellent source of vital amino acids and minerals easily assimilated by your body. You would need to consume only two tablespoons of spirulina as a protein substitute for a meal.
2. Hemp Protein Content: Seeds, 6 g per ounce; Milk, 2 g per cup
If you're allergic to soy, or just freaked out by its estrogenic activity, hemp products are your next best bet. Sold as a dairy alternative or as seeds, hemp is one of very few plant proteins that supply you with all the essential amino acids, acids your body can't produce on its own to build muscle and create more protein. The fatty acids in hemp seeds and hemp milk also boost your immune system, and the crop itself is highly sustainable, growing as fast as 10 feet in 100 days and naturally requiring very few pesticides.
3. Chia Seeds Protein Content: 4 g per ounce
Though the protein content isn't as high as some other vegetarian foods out there, chia seeds pack a huge nutritional punch. For starters, they're an incredible fiber resource with nearly half (11 g) of the amount you need every day in a single ounce. That helps fill you up and eat fewer calories. They also contain 18 percent of your daily calcium requirement, more than triple that of milk, which helps your bones. Chia seeds have no flavor, so you can add a tablespoon to any food you wish to without altering its flavor, and unlike flax, chia seeds don't need to be ground in order for your body to absorb all the nutrients.
4. Quinoa Protein Content: 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein.
Quinoa is perhaps one of the most perfect non-animal sources of protein on the planet. What makes quinoa (pronounce keen-wah) unique is that it is the only plant based source of complete protein. "Complete" means that it contains all 9 of the essential amino acids that are crucial to human function and health. It is also a wonderful option for those that follow a gluten free diet, since it is completely gluten free.
5. Tempeh Protein Content: A firmer, chewier cousin of tofu, a half-cup serving of this soybean-based bite has 15 grams of protein.
Fermented foods ought to be part of everyone’s diet, vegetarian or not. Tempeh is one that is chewy and delicious, even to die-hard burger fans. It’s healthy and a much better bet than heavily processed tofu or “mock meats” that are brimming with poor-quality modified proteins, sodium, chemicals and starchy fillers. In my opinion it doesn’t compare nutritionally or in taste to a juicy steak but as vegetarian options go it ain’t half bad.
6. Almonds and Almond Butter Protein Content: (between 6 and 8 grams, per handful).
When adding a handful of nuts to your salad for protein, go with almonds. Almond butter is less toxic and allergenic than peanut butter, although the protein amounts are similar by comparison. Still, this is about quality protein, not necessarily the amount.
7. Veggies Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams.
8. Lentils and Beans A cup of iron-rich lentils packs 18 grams of protein, almost as much as three ounces of steak. One cup of chickpeas, contains 15 grams of protein, as does a cup of black or kidney beans.
9. Organic, Plain, Greek Yogurt (not vegan) Protein Content: 15 to 20 g per 6-ounce serving
All dairy products are good sources of protein. A glass of milk provides you with 8 g, but Greek yogurt is a protein powerhouse, with twice the protein and half the sugar and carbs of regular yogurt. In fact, Greek yogurt contains the same protein as a three-ounce serving of lean meat. Top that with a handful of nuts and you could get half of your daily protein intake at breakfast. 10. Eggs (not vegan )Protein Content: 6 g per egg
There's a reason the incredible, edible egg is such a popular breakfast choice. The protein in eggs has the highest biological value, a measure of how well it supports your body's protein needs, of any food, including beef. And the yolks contain vitamin B12, deficiencies of which are common in vegetarian diets and can cause attention, mood, and thinking problems while raising blood homocysteine levels, a risk factor for heart disease, dementia, and Alzheimer's.
To get the healthiest eggs, find a local producer whose chicken flocks are small and feed off of grass, bugs, and organic grain; studies have shown that Ecoli and salmonella contamination in eggs is directly related to the size of the flock.
In addition to being protein-rich, spirulina is an excellent source of vital amino acids and minerals easily assimilated by your body. You would need to consume only two tablespoons of spirulina as a protein substitute for a meal.
2. Hemp Protein Content: Seeds, 6 g per ounce; Milk, 2 g per cup
If you're allergic to soy, or just freaked out by its estrogenic activity, hemp products are your next best bet. Sold as a dairy alternative or as seeds, hemp is one of very few plant proteins that supply you with all the essential amino acids, acids your body can't produce on its own to build muscle and create more protein. The fatty acids in hemp seeds and hemp milk also boost your immune system, and the crop itself is highly sustainable, growing as fast as 10 feet in 100 days and naturally requiring very few pesticides.
3. Chia Seeds Protein Content: 4 g per ounce
Though the protein content isn't as high as some other vegetarian foods out there, chia seeds pack a huge nutritional punch. For starters, they're an incredible fiber resource with nearly half (11 g) of the amount you need every day in a single ounce. That helps fill you up and eat fewer calories. They also contain 18 percent of your daily calcium requirement, more than triple that of milk, which helps your bones. Chia seeds have no flavor, so you can add a tablespoon to any food you wish to without altering its flavor, and unlike flax, chia seeds don't need to be ground in order for your body to absorb all the nutrients.
4. Quinoa Protein Content: 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein.
Quinoa is perhaps one of the most perfect non-animal sources of protein on the planet. What makes quinoa (pronounce keen-wah) unique is that it is the only plant based source of complete protein. "Complete" means that it contains all 9 of the essential amino acids that are crucial to human function and health. It is also a wonderful option for those that follow a gluten free diet, since it is completely gluten free.
5. Tempeh Protein Content: A firmer, chewier cousin of tofu, a half-cup serving of this soybean-based bite has 15 grams of protein.
Fermented foods ought to be part of everyone’s diet, vegetarian or not. Tempeh is one that is chewy and delicious, even to die-hard burger fans. It’s healthy and a much better bet than heavily processed tofu or “mock meats” that are brimming with poor-quality modified proteins, sodium, chemicals and starchy fillers. In my opinion it doesn’t compare nutritionally or in taste to a juicy steak but as vegetarian options go it ain’t half bad.
6. Almonds and Almond Butter Protein Content: (between 6 and 8 grams, per handful).
When adding a handful of nuts to your salad for protein, go with almonds. Almond butter is less toxic and allergenic than peanut butter, although the protein amounts are similar by comparison. Still, this is about quality protein, not necessarily the amount.
7. Veggies Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams.
8. Lentils and Beans A cup of iron-rich lentils packs 18 grams of protein, almost as much as three ounces of steak. One cup of chickpeas, contains 15 grams of protein, as does a cup of black or kidney beans.
9. Organic, Plain, Greek Yogurt (not vegan) Protein Content: 15 to 20 g per 6-ounce serving
All dairy products are good sources of protein. A glass of milk provides you with 8 g, but Greek yogurt is a protein powerhouse, with twice the protein and half the sugar and carbs of regular yogurt. In fact, Greek yogurt contains the same protein as a three-ounce serving of lean meat. Top that with a handful of nuts and you could get half of your daily protein intake at breakfast. 10. Eggs (not vegan )Protein Content: 6 g per egg
There's a reason the incredible, edible egg is such a popular breakfast choice. The protein in eggs has the highest biological value, a measure of how well it supports your body's protein needs, of any food, including beef. And the yolks contain vitamin B12, deficiencies of which are common in vegetarian diets and can cause attention, mood, and thinking problems while raising blood homocysteine levels, a risk factor for heart disease, dementia, and Alzheimer's.
To get the healthiest eggs, find a local producer whose chicken flocks are small and feed off of grass, bugs, and organic grain; studies have shown that Ecoli and salmonella contamination in eggs is directly related to the size of the flock.