182. Getting Protein as a Vegetarian

Vegetarian sources of protein are often nutritionally dense, providing a wide variety of the nutrients and macros that we need in our diet. However, it’s important to understand that vegetarian proteins have different macro values than animal sources and are often much higher in carbohydrates per serving. In saying that, there are some advantages to eating a vegetarian diet when it comes to body composition changes. In this episode, I’m talking all about vegetarian protein.   When Talking About Vegetarian Protein, Keep in Mind  You need to eat more plant-based protein sources to get the same amount of protein as from an animal source Most plant-based proteins aren’t straight protein   Vegetarianism is a Valid Food Modality Different ways of eating work differently for everyone. Some people thrive on a vegetarian diet, while others don’t. What we need to remember is that every food modality is valid – and sometimes, we need to work a little bit differently to get enough protein in our daily diet. Protein from vegetarian sources is a very delicious and nutritious option. Vegetarian proteins are a common source in my diet, though I do acknowledge that vegetarians need to take some nutritional aspects into consideration. When you’re making decisions about your protein sources and lifestyle choices, it’s important to keep in mind your nutrition goals. Whether or not you want to make body composition changes, women over 30 need to aim for around 100g of protein every day.   Vegetarian Protein Options In general, vegetarian protein sources contain less protein per serving and more carbohydrates – though these carbs are often very high in fiber. Because of the higher carbohydrate and fiber content, vegetarians are likely to gain muscle more easily. There is a huge variety of vegetarian protein sources. Some of my favorites are tofu, tempeh, seitan, low sugar greek yogurt, cottage cheese, eggs, lentils, chickpeas, navy beans, gigante beans, some grains, nutritional yeast, hemp seeds, nuts and seeds, protein powder, pea protein. To achieve 30g of protein with each meal, you have to get creative with the vegetarian protein options. Your protein might not all come from the same source – what’s important is that you’re hitting this target. You can achieve optimal results as a vegetarian. How do you incorporate vegetarian protein sources into your lifestyle? Let me know in the comments on the episode page what your favorite is.   In This Episode  Why we need to be open-minded about the different food modalities available [9:00] Why vegetarian protein is so important to talk about [10:30] Why you need to be clear on your nutrition goal [13:00] How much protein is ideal for optimal body composition [14:00] How to find 30g of vegetarian protein per meal [15:45] The best sources of vegetarian protein [17:15] The comparison of some vegetarian and animal sources of protein [21:30] Why you need to get creative with vegetarian protein sources [24:15] Why vegetarians have an advantage when building muscles [29:45]   Quotes “It’s really important that we stay super open-minded about the potential of what may work for another person. What matters is that we are serving ourselves best for our health. We need to decide what type of eating strategy works best for us.” [2:47] “You can get enough protein as a vegetarian, and you can optimize your body composition as a vegetarian.” [12:09] “If you are prioritizing protein, by default, you are likely going to get a little higher carbohydrate content than non-vegetarian-based individuals.” [29:21]   Resources Mentioned 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Apple Podcasts *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***   Related Episodes  Episode 175: Your Easy Guide to Getting Adequate Protein Episode 176: Optimizing Your Health with Strength Training Episode 169: Let's Make Muscle