When I commenced my weightlifting journey, I recognized the significance of consuming ample protein, yet deciphering how to meet protein requirements on a vegetarian diet perplexed me.
Engaging with numerous online articles on the topic left me frustrated, deeming them nonsensical and unhelpful. Over the years, through trial and error, I discerned effective strategies, concluding that much of the online information is subpar.
Venting my frustration, I assert that the majority of articles guiding vegetarians on protein intake lack practical experience. Articles on high-protein vegetarian Indian diets, even today, seem largely composed by individuals with minimal understanding of the subject matter, often journalism interns.
For instance, many articles advise relying on mung sprouts as a primary protein source, an assertion I find ludicrous. Despite being protein-rich per calorie, the impracticality of consuming sufficient mung sprouts to meet protein needs becomes evident.
Consider ingesting 400 grams of mung sprouts—a substantial amount—and the protein yield for the entire meal is a mere 16 grams. Similar challenges apply to other recommended foods like pulses, legumes, and dals. While acknowledged for their protein content, consuming these in quantities essential for strength training becomes unfeasible.
I’ve even encountered articles advocating soy consumption, which I vehemently disagree with due to its adverse effects on hormonal balance, especially for men.
These articles, seemingly composed by individuals lacking practical experience, regurgitate information learned in science class, resulting in misleading advice.
Before delving into the main content, let’s address two crucial aspects: 1) Determining daily protein needs and 2) Evaluating protein sources’ importance (e.g., Is milk protein as effective as dal protein, and if not, which is superior?).
How much protein do you need to maximize muscle gain?
Amidst a plethora of misguided articles, some suggesting excessively high protein intake, it’s crucial to discern the optimal amount. The science suggests that for natural trainees, there’s generally no advantage beyond 0.82g/lb (1.8g/kg) of protein daily to preserve or build muscle. This includes a markup, as most research finds no added benefits after 0.64g/lb (1.4g/kg).
For those engaged in strength training, aiming for at least 1.4 grams of protein per kg of lean body mass is essential, ideally reaching 1.8 grams per kg.
Many vegetarian Indians typically consume around 40-50 grams of protein daily, significantly below the optimal range. This deficiency contributes to the physical weakness observed in many Indian youths.
Is all protein the same?
No, and two key factors differentiate protein sources: Digestibility and Amino-Acid Profile.
- Protein Digestibility: Not all foods are digested equally. Some protein sources lead to significant protein loss in feces, while others are absorbed more efficiently.
- Amino Acid Profile: Proteins consist of amino acids, and different sources have varying profiles. Plant-based proteins often lack specific essential amino acids, necessitating a diverse plant protein intake. Animal-based proteins, derived from animals that have already converted plant protein into muscle protein, tend to provide all 10 essential amino acids crucial for muscle building.
This isn’t to demonize plant protein but acknowledges the efficiency of animal proteins due to the conversion process in animals.
Considering these aspects, two measures gauge protein quality: Protein Digestibility-Corrected Amino Acid Score (PDCAAS) and Digestible Indispensable Amino Acid Score (DIAAS). Both assess protein quality based on amino acid requirements and digestibility.
Digestible Indispensable Amino Acid Score (DIAAS) is indeed considered a more accurate measure compared to Protein Digestibility-Corrected Amino Acid Score (PDCAAS) when evaluating protein quality.
1. PDCAAS (Protein Digestibility-Corrected Amino Acid Score):
- Calculation: PDCAAS is calculated based on the amino acid profile of a protein and its digestibility. The limiting amino acid (the one in the smallest quantity relative to the reference protein) determines the score.
- Limitations: PDCAAS assumes that all amino acids in a protein are 100% digestible, which may not be accurate in real-world scenarios. It has a cap at 1.0, meaning even if a protein exceeds amino acid requirements, it won’t score higher than 1.0.
2. DIAAS (Digestible Indispensable Amino Acid Score):
- Calculation: DIAAS considers the digestibility of each indispensable amino acid separately. It provides a more accurate measure by accounting for the differences in digestibility among amino acids.
- Limitations: DIAAS does not have the 1.0 cap, allowing proteins to score higher if they provide a surplus of indispensable amino acids. This makes it a more nuanced measure but might also lead to higher scores.
- DIAAS has gained attention and has been recommended by international organizations, including the Food and Agriculture Organization (FAO) and the World Health Organization (WHO), as a more advanced method for protein quality assessment.
In summary, while PDCAAS has been a widely used method, DIAAS is considered an improvement due to its more accurate reflection of amino acid digestibility. The choice between them often depends on regulatory and regional preferences, but the trend is shifting towards the adoption of DIAAS for a more precise evaluation of protein quality.
Enhancing Protein Intake in a Vegetarian Indian Diet
When venturing into weightlifting as a vegetarian, the challenge lies not only in reaching the desired quantity of protein but also ensuring its quality—sourced from options that the body efficiently absorbs. Here are three transformative recommendations:
1. Incorporate Besan in Rotis:
- Instead of solely relying on wheat rotis, introduce besan (chickpea flour) to significantly boost protein content. Besan boasts over twice the protein (22 grams per 100 grams) compared to wheat flour (10 grams per 100 grams) and a higher Digestible Indispensable Amino Acid Score (DIAAS).
- Ideally, aim for rotis with 70-80% besan and 20-30% wheat. This combination ensures a balance of amino acids, addressing the deficiencies found in individual plant protein sources.
2. Embrace Low-fat Paneer & Dairy Products:
- As a vegetarian, dairy becomes your primary source of animal protein. Focus on incorporating paneer and other dairy products into your diet.
- While paneer is rich in protein, be mindful of its calorie density due to high-fat content. Opting for low-fat dairy products enhances protein intake without excessive calorie consumption.
- Low-fat paneer stands out as a nutritional powerhouse, nearly matching the protein content of lean meats like chicken breast.
3. Supplement with Whey Protein:
- Considering the challenges of obtaining sufficient protein solely from vegetarian sources, supplementing with whey protein becomes essential. Whey protein, derived from milk, offers a complete amino acid profile.
- Whey protein supplements are particularly valuable for bridging protein gaps, especially for those aiming for higher protein intake in a calorie-efficient manner.
- Dispel myths regarding whey protein and kidney stones, emphasizing its safety and effectiveness as supported by scientific research.
4. Eat more Quinoa-based breakfast
- Quinoa, often hailed as a superfood, is a nutrient-dense grain. Packed with essential nutrients, quinoa stands out as a versatile and wholesome addition to your diet.
- Unlike many other grains, quinoa is a complete protein source, meaning it contains all nine essential amino acids. This makes it an excellent protein option, especially for vegetarians and vegans.
Maintaining Diet Diversity:
- Introduce variety into your diet with snacks like mung bean sprouts, roasted makhanas, or oil-free popcorn.
- Experiment with different cooking methods for paneer, such as stir-frying with vegetables or creating sandwiches, to prevent dietary monotony.
Ultimately, the key to a successful diet lies in consistency and personalization. Experiment, enjoy the process, and discover what dietary choices align with your fitness goals in the long run.
