Title : [VEGANOS] How to get enough protein?
link : [VEGANOS] How to get enough protein?
[VEGANOS] How to get enough protein?
The most pressing issue for vegans is "I'm eating enough protein ? ". "Can I get enough protein without eating animal products?" The quick answer to that question is yes! But it requires effort. Here is how to get enough protein (if you are a vegetarian!)
Let's start by explaining the protein and its importance in our diet . All food is broken down into three macronutrients, ie carbohydrates, fats and proteins. If you're into fitness or has been lifting weights for a while, you know that protein intake is crucial for muscle growth, maintenance and recovery. This is because protein is a building block. Once digested protein breaks down into 23 different amino acids which are then used for various processes in the body, including muscle growth and repair.
During weight lifting or strength training, that "RIP" apart from our muscle tissue by loading with resistance. For our muscles to repair (and later grow to accommodate loads enduring) you need protein! All organs and other tissues in the human body also require protein so it is very important to have optimum amounts of proteins in our diet. This is much easier said than done! Most average people (in an animal-based diet) often do not eat enough protein (for their body weight and activity level).
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What is enough protein? Well, it depends on your activity level, goals and body weight, but in general terms that should aim at 0.8 grams to 1.5 grams of protein per pound of body weight. .For example, a woman of 130 pounds, requires between 100-130 grams of protein to stay. This is not resisting hard gainers who have a fast metabolism and lower intensive training (such as professional athletes).
How do you get the amount of protein? Well, with traditional animal-based diets, is quite simple, eat four to six bout meat or poultary with each meal, some egg whites and a protein shake and most likely reach its proportion of protein!
With vegetarian diets or plants based ( as here) , which is a bit more complex. The main thing to keep in mind is that All foods including all plant foods have some protein. For example, black beans are a whopping 21 grams of protein per 100 grams .... Savoy has 4.3 grams per 100 grams. With this in mind, the best way to ensure you are getting the right amount of protein when a plant-based diet is followed is to eat a greater variety of foods as possible and ensure ingest 2 to 4 protein shakes vegans base. 
is also important to include some vegetables, seeds and nuts at every meal. For example adding 3 tablespoons of hemp seeds shelled his morning oatmeal added 10 grams of protein for breakfast, 1 tablespoon butter natural almond, gives you 5 grams of protein, a handful of raw almonds serves 6 grams protein!
As you can see, if you add or rather sprinkle some protein at every meal, you definitely can hit 100 grams or more in one day! The only other tricky part is to keep balance carbohydrates and fats. Vegetarian and herbal diets in general can be fat and higher carbon hydrates. It may take some experimentation to be able to hit those macros perfectly but as long as an eye on it remains, it can be done!
Remember that the plant base, vegetarian diets need not be unhealthy and balanced! You can totally knock your macros as vegan, just you need some planning like any good diet! And if you are looking a good vegetarian diet check this one out!
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