Builder Day
Builder Day
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How much protein should one who works out every other day, and happens to be a vegetarian, consume?
I'm a relatively fit male who's pretty good at working out every other day, and I'm no body-builder or anything but I push myself hard enough to find a protein supplement (whey) necessary. However, I've recently become a vegetarian. How much protein do I need now since I'll be lacking even more? Previously I'd take one recommended serving size from the whey protein container, to give you a guideline.
inb4 bacon jokes.
If you're a vegetarian you still shouldn't have any problems with protein. It comes from most foods we eat. Too many people think animal products are the only source. It is the highest in general, but the average person can cut meat from their diet and still have more than enough. It's only in third world countries where they don't get enough food, or if you have a medical condition, that you don't get enough protein.
Some ADA recommendations:
Athletes who have just begun a training program require 1-1.5 grams per kg per day
Athletes participating in endurance sports require 1.2-1.4 grams per kg per day
Athletes restricting Kcalories should be sure to consume at least 1.4 grams/kg per day
So in your case as a male, lets figure 84 grams of protein as an endurance athlete (112g as a strength trainer) per day. The requirements below should give everyone a good idea of where they would need to be if you're male or female. Better to figure by the how many kilograms you weigh though. 1kg= 2.2 pounds.
A general RDI for the non athlete is .8g protein/kg of body weight/day. At least 1.6 For power/strength trainers, and 1.2 for endurance. On the average for differences between sexes that equals out to 56g for males or 44g for females in non athletes. 112g and 88g for males and females in strength training, and 84g and 66g for endurance athletes.
Since you can have milk especially, you shouldn't have any problem meeting your requirements. Most athletes don't even need a supplement as they already get more than enough protein from their diet. To see what your actual protein intake is, enter the food for a few days you would normally eat here and look at your nutrient intake at the website below. Protein will be listed as well as many other nutrients for the food you would eat during that day. Take a look at how it stands over a few days. You should find that as long as you are otherwise eating enough food, you'll meet your protein requirements. If not, an extra glass of milk should do the trick. It's a lot cheaper and better for you than to buy protein supplements.
http://www.mypyramidtracker.gov/