How to get enough protein on a plant-based diet
Whether you’re new to plant-based eating or have been living a vegan lifestyle for a while now, you’ve probably been asked “how do you get enough protein?”
Let us help you answer that question, so you don’t have to.
Whether you’re new to the world of plant-based eating, or you’ve been living a vegan lifestyle for some time, you’ve probably been asked “how do you get enough protein?”
Let us help you answer that question, so you don’t have to.
ALL ABOUT AMINO ACIDS
Our body converts protein into amino acids to use for repairing and rebuilding muscle. A complete protein source is one that provides certain amounts of all of the essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Essential amino acids must be consumed in the diet. While not all plant-based protein sources contain all of the essential amino acids in the ratios your body needs, eating a variety of foods, such as beans, nuts, seeds, and whole grains or consuming a protein shake like Vega Sport ® Protein can provide a complete amino acid profile.
GIVE ME THE NUMBERS
Let’s talk numbers. Individual requirements vary, but you can use these as a general guideline to calculate daily protein needs (in grams of protein per kilogram of body weight).
- Adult Men & Women: .8 g/kg/day 1
- Endurance-trained Athletes: 1.2 to 1.4 g/kg/day 1
- Strength-trained Athletes: 1.4 to 1.8 g/kg/day 1
Want to try this conversion yourself? Let’s say you’re a 130-pound woman training for a marathon.
- Convert pounds to kilograms by dividing by 2.2. 130 divided by 2.2 equals 59 kilograms.
- For your level of training, a minimum of 1.2 grams per kilogram per day is required. 59 x 1.2 grams = 70 grams of protein per day.
It’s as easy as three meals with 20 grams of protein each and two snacks with 5 grams of protein each. Check the labels on your favorite foods to see how many grams of protein each serving has. And for an easy way to add 20 grams of protein to your day, add a scoop of Vega One ® All-in-One Shake to your morning smoothie.
CAN I BUILD MUSCLE WITH VEGAN PROTEIN?
Absolutely! Plant-based protein can help you meet your goals. BCAAs are considered especially beneficial after a workout.
BCAAs
Branched-chain amino acids (leucine, isoleucine, and valine), especially leucine, signal muscle protein synthesis. Brown rice, hemp, and pea protein contain BCAAs.
WHAT ARE THE BEST PLANT-BASED PROTEIN SOURCES?
From beans to nuts to seeds, to whole grains, and greens like spinach, there are plenty of ways to get enough protein on a plant-based diet.
Buckwheat
While it contains the word “wheat,” buckwheat is actually gluten-free. Buckwheat groats make a fantastic alternative to rice pilaf and will net you 22 grams of protein per 1 cup. 2
Tempeh
Tempeh is a type of traditionally fermented soybean. It has 16 grams of protein per 1/2 cup. 2 Tempeh soaks up any flavors from marinade, so try it in a stir-fry.
Brussels Sprouts
One cup of cooked Brussels sprouts has 4 grams of protein. 2 Try roasting Brussels sprouts under your broiler for a tasty side dish.
Broccoli
Whether stir-fried or roasted, broccoli is a surprising source of protein. Per cup of chopped cooked broccoli, you’re getting 4 grams of protein. 2
Spinach
Yes, spinach. One cup of cooked spinach has 5 grams of protein. 2 To envision that on your plate, imagine baseball-sized, or about the size of your fist.
Green Peas
A perfect side dish to your dinner, green peas have almost 9 grams of protein per cup when cooked. 2
Chia Seeds
Though small, these seeds pack a protein punch—15 grams of protein per ½ cup. 2 If you’ve already fallen in love with chia pudding, try adding chia to your protein bites.
Hemp Seeds
Raw hemp seeds have 10 grams of protein in 3 tablespoons. 2 With a pleasant nutty flavor, hemp seeds make a great addition to salads and stir-fries.
Pumpkin Seeds
Roasted pumpkin seeds make a great snack and have 10 grams of protein per ¼ cup. 2
Kidney, White, and Black Beans
While lentils and split peas are technically legumes, these true beans are great in stir-fries or salads. No matter the type, you’ll average about 15 grams of protein per cup of beans when cooked. 2
Lentils
Lentils have 16 grams of protein per cup when cooked. 2 And since most only take 20 to 30 minutes to cook, they’re great for a quick meal.