Essential Protein Guidelines for Vegetarian Athletes
Key Takeaways:
- Eggs and dairy products are complete proteins, incorporating nine crucial amino acids.
- For a balanced diet, consume small proportions of protein-rich food over the day, along with wholesome grains, and a variety of fruits and vegetables. Half of your daily caloric intake should ideally come from rich carbohydrates.
- Healthy fats such as walnuts, almonds, avocados, and oils from olives and canola should be incorporated into your diet.
- Balancing proteins with other vital nutrients in every meal will keep your body healthy and ensure you have adequate energy for performance.
- A balanced diet and paying close attention to dietary intake can help meet health and fitness goals, even for vegetarians.
Many may think that bulking up and building lean muscle solely through a vegetarian diet is practically impossible. However, athletes and weightlifters need not consume meat to gain muscle mass.
Protein Recommendations from the Nutrition and Dietetics Academy
The Academy of Nutrition and Dietetics provides a host of protein suggestions catering to the dietary needs of vegetarians. Here are some key points to remember:
- Eggs and dairy products are touted as complete proteins, incorporating nine crucial amino acids.
- Consume small proportions of protein-rich food over the day to ensure your body constantly gets what it needs.
- Make sure to include a balanced diet of wholesome grains, and a variety of fruits and vegetables along with protein. Ideally, half of your daily caloric intake should come from rich carbohydrates.
- Incorporate healthy fats into your diet like walnuts, almonds, and avocados, as well as oils from olives and canola.
Balancing Proteins With Other Nutrients
Balancing proteins with other vital nutrients in every meal will keep your body healthy and ensure you have the energy you need to perform. Including a variety of foods will not only help you get all the essential nutrients, but it will also make your meals more enjoyable.
Sources of Healthy Fats for Vegetarians
Plant-based diets can also provide plenty of healthy fats which are essential for overall health. Certain plant foods, like walnuts, almonds, avocados, olives, and canola oil, are excellent sources of healthy fats. They not only offer a great taste but also provide essential nutrients and keep you feeling full.
Remember, keeping a balanced diet and paying close attention to what you eat can help you meet your health and fitness goals, irrespective of whether you are a vegetarian or follow another type of diet.
