i'm a vegetarian but i'm also a dancer and need a lot of protein what can i eat that will give that???

Question

i'm a vegetarian but i'm also a dancer i need more protein in my diet to keep my muscles strong for my dancing but i don't know how to do that. by the way i don't like eggs at all, and i don't like very many kinds of nuts, but i love every vegetable i've ever tried and lots of fruits

Answer 1

Good sources of protein for vegetarians include eggs, nuts, seeds and nut butters (try almond or cashew butter as a change of pace from peanut butter), tofu, and "meat analogs" like veggie burgers, veggie hot dogs and soy deli slices. Legumes are an excellent protein source as well. Make sure to try lots of different types of legumes to keep things interesting - black beans, chickpeas, lentils, white beans, romano beans are just a few of the many varieties available. These foods are all good sources of minerals like iron and zinc as well.

Dairy and nondairy milks, yogurts and cheeses are also good protein sources but are not rich sources of minerals like the other foods above.

Remember your diet should consist of 12-15% protein. Too much protein can have a negative effect on the human body.

Answer 2

my sister has the same problem although not as severe as you, she is not a vegatarian she simply has no interest in food. She hardly eats anything and does both soccer and jazz. I worry that this will create a health problem. What she does now is everytime before she does physical excersize, she drinks a protein shake... i used to drink these too cuz my doctor hoped I would bulk up. They dont taste that bad especially if they are chocolate. I would suggest trying these. I dont drink them anymore. Instead I eat Luna Bars before ballet everyday. Not only are they a great source of protein before i dance but they also provide good vitamins. Luna Bars and Cliff Bars come in all different flavors and are my favorite things ever cuz they taste kinda like cookies!!! Try eating protein bars before you dance and see if that helps!! These bars also have calories for energy so i dont get as tired while i am dancing...

Answer 3

There is a huge misconception in this country that we need tons of protein. Unless you're pregnant, lactating, recovering from surgery or extremely active (we're talking Olympic athlete here), you don't really need more than 4 oz. of protein a day. Most people get much more than that per meal! Even if you're a vegetarian or vegan, there's no need to stress out about it. Just try to include more beans, soy, and whatever nuts you like into your daily diet. Also try cooking with the grain quinoa, it's a great source of protein.

Answer 4

Every food item contains protein. As long as you are eating from each food group daily, using a wide variety of foods, you are getting all of the protein and every other nutrient that you need. That is, unless you have a metabolic disorder that blocks the absoption of some type of nutrient.

Please note that the list I've given you includes a large number of performers of all types, as well as of world class, including Olympic and professional, athletes.

Answer 5

As a vegan, I think it's great that you don't like eggs :)

Scocasso has the right idea, but if you're so worried about protein, just eat plenty of whole grains and legumes and stuff. And fake meat is not only protein-rich but delicious if you're into that kinda stuff.

Answer 6

I believe Almonds and Brazil nuts are the best, cleanest protein you can get. Bolthouse Farms makes a drink called "Perfectly Protein" with vanilla and Chai tea.

Answer 7

Tofu is a good source of protein. I used to dry it out a bit and crumple it up on a salad. If I ate it plain, I'd mix it with a little salsa to give it more flavor.

I also tried the soy and whey protein powders from GNC. You can mix it with water if you don't like milk. I'd recommend the cholocate flavor over the others.

Answer 8

First of all, you are buying into the protein myth. What makes you think protein has anything to do with having strong muscles; it actually have very little to do with strong muscles; it's a popular myth. Sure, muscles are dense with protein, but that is just a natural fact because they are one of the densest parts of the body. Proteins are the building blocks of life, every living thing (on this planet at least) is made of protein. Therefore, as long as you eat food, you will get enough protein, especially since the protein requirements for our body are very low, not to mention, we can life on a diet free of protein since our body is capable of creating protein from amino acids and eating complete proteins is a waste of energy since the body fist must break the protein down into its constituent amino acids before being distributed to the different parts of the body and utilized. To build muscles or keep them strong, they don’t need a continual flow of large amounts of protein, this will just to waste as excess, what they need is energy, good blood flow, and a body that works efficiently to deliver the energy and nutrients they need to work at their most efficient level. Basically, overall health is the key factor. Get rid of dairy from your diet as the fat in there will slow your blood flow lowering your efficiency. Not to mention all of the other bad things about dairy. Focus on organic unprocessed whole foods, fresh fruits and vegetables, legumes, beans… you can’t go wrong. Bodybuilders are notorious for following the protein myth and have done a good job of ingraining this myth into most peoples minds. They are wrong. Most bodybuilders are just some ignorant guys who chat with other guys at the gym about what kinds of protein shakes work best to gain weight the same way girls chat about what kind of diet will make them lost weight. I’ve seen it again and again, a bunch of idiot guys standing on the scale at the gym declaring that they’ve gained 5 pounds of muscle when obviously they guy has gained more weight in fat than in muscle, not to mention I can poo five pounds. Anyway, in the end, just check out what Mikhail Baryshnikov was into eating and his training methods.

Answer 9

Their is no evidence that you need more protein then a whole foods plant based diet provides. Even wile active. protein will not keep your muscles strong, using your muscles, and eating enough calories to fuel your activity will keep them strong. Unless your are experiencing symptoms to suggest otherwise I wouldn't worry about it.

Answer 10

Legumes, eaten together with grains, provide all essential proteins (minestrone, the italian soup with beans and pasta) has as much protein as meat.
Tofy is good, as is cheese, if you're not vegan. Experiment with different kinds of nuts- if you don't like them plain, add them in your cereal.