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Dr. Andrew Rynne
MD
Dr. Andrew Rynne

Family Physician

Exp 50 years

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Can I Take Protein Supplement To Develop Muscles Along With Exercising?

I AM 28 YEARS MAN. MY HEIGHT IS 5 FT 7 INCH AND MY WEIGHT IS 64 KG.
I GO TO GYM SINCE 1 MONTH. I WISH TO DEVELOP MY MUSCLES AND I WANT TO ASK WHETHER TAKING PROTIEN SUPPLEMENT IS ADVISABLE IN LONG RUN OR SHALL I CONTINUE WITH THE FOOD ONLY FOR PROTIEN INTAKE. PLEASE SUGGEST. I AM PURE VEGETERIAN.
Mon, 19 Oct 2015
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Dietitian & Nutritionist,  's  Response
Hello, since you are vegetarian but not a vegan, it should be manageable for you to obtain sufficient protein. Athletes calculate their protein needs based on the amount, frequency and type of exercise they engage in, their percent body fat goals and body image.

Their are certain nutrients a vegetarian should always be aware that they are getting enough of: vitamin D, B12, iron, protein. I would probably start you at 1.2 g/kg depending on your goals/exercise routine. That would give you a mere 77 g. protein. If you have to supplement, I advise whey based supplement with carnitine (due to vegetarianism).

Using the Mifflin St. Jeor calculation, your basal metabolic rate is 1.567 calories x1.3 for activity = 2,037 total kcal to maintain weight. But 20% of that is 100 grams. So, you need to obtain somewhere between 75-100 g total protein. Add 500 calories for one pound weight gain per week
I hope this helps
Thank you for visiting. Kathy Shattler, MS,RDN
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Can I Take Protein Supplement To Develop Muscles Along With Exercising?

Hello, since you are vegetarian but not a vegan, it should be manageable for you to obtain sufficient protein. Athletes calculate their protein needs based on the amount, frequency and type of exercise they engage in, their percent body fat goals and body image. Their are certain nutrients a vegetarian should always be aware that they are getting enough of: vitamin D, B12, iron, protein. I would probably start you at 1.2 g/kg depending on your goals/exercise routine. That would give you a mere 77 g. protein. If you have to supplement, I advise whey based supplement with carnitine (due to vegetarianism). Using the Mifflin St. Jeor calculation, your basal metabolic rate is 1.567 calories x1.3 for activity = 2,037 total kcal to maintain weight. But 20% of that is 100 grams. So, you need to obtain somewhere between 75-100 g total protein. Add 500 calories for one pound weight gain per week I hope this helps Thank you for visiting. Kathy Shattler, MS,RDN