PAMPY’S POST – MAY25a

Can you reach your optimal dietary protein intake?

Limited to veggies only?

Occasionally, I'm asked whether a vegetarian diet can provide the necessary protein to support an active lifestyle. As with many things, the answer is: it depends.

I know that Patrick Lange, a three-time Hawaiian Ironman winner and one of the fittest athletes on the planet, successfully maintains a demanding training schedule of 40 hours a week while following a vegetarian diet. He rarely falls ill or suffers injuries, and he consistently wins races. He openly emphasises the importance of having a dietary expert to skillfully plan his meals and assess his health on a weekly basis.

I don't have a world-leading dietary expert to manage my nutrition in detail, so I rely on basic recommended guidelines. Also, I differ from Patrick and believe I function best when including some animal protein.

The global recommendation for active females is to consume approximately 0.7 to 1 gram of protein per kilogram of body weight daily. For active males, the recommendation ranges from 1.3 to 2 grams of protein per kilogram of body weight, with higher amounts suggested for those engaged in strength and power-based activities.

For those who enjoy a vegetarian diet and prefer natural options, here's a brief list of some vegetables and legumes, such as beans, lentils, chickpeas, and soybeans and their protein value.

Grams of Protein/ Per One Cup

Many individuals might need to consume a significant amount of non-meat options to meet their protein requirements. It’s also worth mentioning that there are processed or supplemented alternatives available to help reach these protein needs. Additionally, it's important to note that a cup of beef contains approximately 60 grams of protein.

Individual protein requirements can vary greatly, so it's advisable to begin with a health assessment from your general practitioner (GP) to ensure your diet is balanced appropriately.

Finally, if you are healthy, energetic, and seldom fall ill or sustain injuries, while maintaining an optimal weight (particularly lean muscle mass), your current diet is likely the best one for you.