Q. I’m vegetarian and do a lot of cardio and strength training. How much protein do I need to eat and what are the best sources?
A.Being a vegetarian means you have to think more about your food choices, especially when it comes to protein. When working out a lot, you should consume up to 1.4g per kg of body weight, spread throughout the day. Fill up on eggs, tofu, pulses, chia, quinoa, dairy and nuts. There are plenty of protein powders on the market, but some contain lots of sugar, fillers and additives. Ideally, get your protein from real food but if you feel you need additional support, opt for the best quality whey protein you can nd and consume 1-3 hours after exercise. Be careful not to fill your diet with too many carbohydrates, aiming to choose complex ones, such as brown rice, quinoa and lentils, rather than refined sources. Avoid sugary drinks when training, sticking to water for optimum hydration.