Can I get 170 grams protein in less than 2300 calories per day, following a strict vegetarian diet?
(Also, can the protein not be mostly from soy? Because I've heard some nasty side-effects of too much soy intake, such as increased estrogen).Is it possible to get 170 grams of protien per day on a vegetarian diet?
That's to much protein you will damage your kidneys. Get this Vegetarian Starter Kit it's the one I used
Physicians Committee for Responsible Medicine
http://www.pcrm.org/health/veginfo/vsk
2300 calories is not enough for a body builder.
We only need 2.5%-10% protein, fruit is 5.5% protein on average, nuts and seeds are 11% on average, leafy green vegetables are 23% on average. Mother's milk is only 6% protein, and that's when we're growing the fastest and need more protein than at any other time in our lives.
You don't need to increase your protein %, ever. If you're more active, simply up your calorie intake, excess protein won't make you grow, and by consuming too much protein(more than 10%, which, btw, most do.) you put yourself at risk for low energy and acid toxemia, a precursor for osteoporosis, kidney disease, arthritis, immune disfunction, and cancer.
1 gram of protein is 4 calories, so if you're only consuming 2300 calories, but 170 grams of protein, that means 680 calories from protein, which is roughly 30% protein.
Consuming too much protein can also put you in a state of ketosis.Is it possible to get 170 grams of protien per day on a vegetarian diet?
Protein concentrated into that few of calories would be pointless IMO. If you are working out rigorously and are looking to bulk up (which is why I imagine you are looking for that much protein) you would need more calories. Even body builders do not need that much but 140 is reasonable depending on your body of course. I get an average of 100-120 g of protein daily in about 2200-3000 calories. I imagine if you consume alot of smoothies you can definitely do it. Look for hemp, and nut proteins. hemp is probably the healthiest due to its high omega content.
Vega also is a great smoothie mix which is a nutritional powerhouse.
That is true about the soy, though I'd try to put some in your diet if I were you. Some great things with tons of protein in them are beans! You can make bean dishes that taste great or even vegetarian tacos with some re-fried beans.(veggies and beans). Also, nuts are a great source of protein. You can eat them as a snack. Just google protein rich vegetarian items and I am sure you will find a lot! Good luck.Is it possible to get 170 grams of protien per day on a vegetarian diet?
Since you are a body builder and looking out for vegetable sources of good proteins, i suggest nuts which has good protein sources.
For example, 100 g almonds provide 575 calories and 21.22 g of protein.
100 g of peanuts provide 567 cal and 25.80 g of protein.
Nuts also contain no cholesterol unlike dairy or meat products.
I admittedly don't know much about protein requirements for people who work out a lot and want to build muscle, but for many people 40g of protein is enough, and anything over 100 can do harm. I don't know how that changes for bodybuilders, but you should check with a nutritionist in order to be safe.
This site is about vegan bodybuilders:
http://www.veganbodybuilding.com/
Here's another site that has some info about protein:
http://veganproteins.com/where-do-vegans鈥?/a>
Yes. If you're a fish eating vegetarian, it'll be no problem. Fish will provide you with plenty of protein, iron and the essential omega oils.
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