I have a genuine question yaaro, how do you hit your protein requirements (>100) being vegetarian. I eat non-veg but since sawan wagera chal rha hai tho ghar me maans ka sevan mana hai. Uper se veg source me protein acquire karna bhi bohot muskil aur mehenga lagta hai mujhe.
I just asking this out of curiosity.
>>118502
>>118507
bioavailabity is like 60% for most veg stuff (other than milk and similar
check here
https://en.wikipedia.org/wiki/Digestible_Indispensable_Amino_Acid_Scorehttps://en.wikipedia.org/wiki/Digestible_Indispensable_Amino_Acid_Score
so essentially out of that 13g, your body can absorb only 7g
>>118503
harmful to kidneys, avoid
honestly, kind of impossible without eggs
3 whole eggs = 19g
4 egg whites = 13.2g
that is 32.2g from just eggs
then add milk or dahi
then add some nuts
then add some cheese if possible
then add some legumes etc
basically you need to have eggs otherwise it is really tough
of course the logical way to do it is to just eat chicken or something lol
>>118495
>protein requirements (>100)
you do not need 100g protein per day
it depends on your body weight and what you are doing
>0.8g/kg minimum>1g/kg if you do some basic physical stuff like walks/basic exercise etc>1.2g/kg if you do basic gym and bodybuilding>more than 1.4g/kg only if you do intensive workouts and are trying to build up serious muscles
