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How Much Protein Should a Vegan Eat Per Day?

Ah, the protein… How much vegan protein per day should I eat? how do I get enough protein on a vegan diet? These are all very common questions! The vegan lifestyle is gaining traction due to all its well known benefits, and with this surge comes an increased focus on the significance of obtaining sufficient protein in a plant-based diet. In fact that is the most common question non-vegans ask vegans all the time. Don’t worry though! In this article, we will explore the recommended daily vegan protein intake, the top vegan protein sources, and strategies for seamlessly integrating protein into your everyday routine.

The Vital Role of Protein for Vegans

So, everybody knows protein is an essential macronutrient that plays a pivotal role in various bodily functions, such as muscle development, tissue repair, and hormone production. For new vegans, ensuring adequate vegan protein intake sometimes can pose a challenge, but with careful planning and a comprehensive understanding of protein-dense plant-based foods, it’s entirely attainable!

How Much Vegan Protein Per Day Should I Eat?

it’s important to note that protein needs vary depending on factors like age, gender, activity level, and overall health. Here are the general guidelines for protein intake, according to the Recommended Dietary Allowances (RDA):

Adult men: 56 grams per day

Adult women: 46 grams per day

Pregnant and breastfeeding women: 71 grams per day

Recommended daily protein intake for vegans

A good rule of thumb is to aim for 0.9 grams of protein per kilogram of body weight per day. For example, a 68 kg (150 lbs) person should aim for around 61 grams of vegan protein per day.

Understanding how much protein you need per day is essential to maintaining a healthy and balanced plant-based diet. By incorporating high-quality vegan protein sources into your meals and using tools like a vegan protein calculator (you can find it at the end of this article), you can ensure you’re meeting your daily requirements for optimal health and wellness. Tools like the vegan protein calculator makes calculating how much protein you need very easy!

How Much Vegan Protein Should I Eat to Build Muscle?

To build muscle as vegans we should consume around 1.2 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

In the early stages of my vegan journey, I realized that it’s crucial to monitor my protein intake carefully to ensure I was hitting my target range. By diversifying my diet with a variety of protein-rich plant-based foods, I could successfully meet my daily protein requirements. Moreover, I found that tracking my protein consumption and adjusting it according to my training regimen allowed me to optimize muscle growth and recovery.

It’s important to note that our bodies can only utilize a certain amount of protein at a time, so it’s best to distribute protein intake evenly throughout the day. By incorporating protein-rich snacks and meals into my daily routine, I could steadily provide my body with the building blocks it needs to develop and maintain muscle. As a vegan, consistently monitoring and adjusting protein intake is essential for maximizing muscle growth and achieving optimal fitness results.

Vegan Protein vs. Whey Protein: Embracing the Plant-Powered Advantage

I wholeheartedly advocate for the benefits of plant-based protein powders over their whey protein counterparts, which are derived from milk. While both options can contribute to muscle growth and recovery, there are compelling reasons why vegan protein is the superior choice for vegans and those with specific dietary preferences or restrictions.

First and foremost, vegan protein powders cater to those who follow a plant-based lifestyle, as well as individuals with dairy allergies or lactose intolerance. In comparison, whey protein powders, which contain dairy, are unsuitable for those with sensitivities or allergies to milk products.

Additionally, vegan protein powders often feature a blend of plant-based protein sources, ensuring a comprehensive amino acid profile. This is advantageous for those striving for a balanced intake of essential amino acids, especially since some plant-based proteins may lack specific amino acids when compared to animal proteins.

Are Vegan Protein Powders Safe?

Yes, plant-based protein powders are generally safe, but it’s essential to choose high-quality products without artificial additives or contaminants. Always read labels and research brands before purchasing. Also, opting for plant-based protein powders has positive environmental and ethical repercussions. Plant-based protein sources generally demand fewer resources like water and land, and they generate lower greenhouse gas emissions than animal-based protein sources. By choosing vegan protein over whey protein, individuals can actively make eco-friendly choices and promote animal welfare.

How Much Vegan Protein Powder Should I Eat Per Day

The amount of protein powder needed per day depends on your total protein intake from whole foods. I recommend using protein powder to supplement your diet and help meet your daily protein requirements. Although both vegan and whey protein powders can effectively support muscle growth and recovery, plant-based protein powders boast several benefits that render them an ideal and attractive option for a diverse range of individuals not just vegans.

Top 10 Vegan Protein Sources

I also wanted to include the top 10 list of plant-based protein sources, I made this selection using the recommended 10:1 ratio of calories per grams of protein. In simple terms a 10:1 ratio of calories per grams of protein refers to the relationship between the number of calories and the amount of protein in a food source. For example, a food source with a 10:1 calorie-to-protein ratio would contain 10 calories for every 1 gram of protein. This ratio is used to identify vegan protein sources that provide a relatively high amount of protein with fewer calories.

That being said these are the best plant-based protein sources, ideal for people who want to optimize their protein intake while maintaining a balanced and healthy diet.

1. Seitan: 75 g of protein per 100 g, 370 kcal per 100 g [1] (4.9:1 calorie-to-protein ratio)
2. Tempeh: 19 g of protein per 100 g, 193 kcal per 100 g [2] (10.2:1 calorie-to-protein ratio)
3. Edamame (young soybeans): 11 g of protein per 100 g, 122 kcal per 100 g [3] (11.1:1 calorie-to-protein ratio)
4. Tofu, firm: 14 g of protein per 100 g, 145 kcal per 100 g [4] (10.4:1 calorie-to-protein ratio)
5. Black beans, cooked: 8.9 g of protein per 100 g, 132 kcal per 100 g [5] (14.8:1 calorie-to-protein ratio)
6. Kidney beans, cooked: 8.7 g of protein per 100 g, 127 kcal per 100 g [6] (14.6:1 calorie-to-protein ratio)
7. Chickpeas, cooked: 9 g of protein per 100 g, 164 kcal per 100 g [7] (18.2:1 calorie-to-protein ratio)
8. Green peas, cooked: 5 g of protein per 100 g, 84 kcal per 100 g [8] (16.8:1 calorie-to-protein ratio)
9. Lentils, cooked: 9 g of protein per 100 g, 116 kcal per 100 g [9] (12.9:1 calorie-to-protein ratio)
10. Quinoa, cooked: 4.4 g of protein per 100 g, 120 kcal per 100 g [10] (27.3:1 calorie-to-protein ratio)

Need some high protein meal ideas? Check this delicious high protein vegan pancake recipe!

Vegan Protein Calculator

If you are still in the dark regarding your protein intake, you can incorporate this vegan protein calculator into your meal planning to ensure you’re meeting your protein requirements. This will help you adjust your diet according to your specific needs, whether it’s muscle building, weight loss, or overall health maintenance.

FAQs

Can vegans get enough protein without supplements?

Yes, vegans can get enough protein from whole food sources. However, supplements like vegan protein powders can help meet daily protein requirements more conveniently.

Are all plant-based proteins incomplete?

While some plant-based proteins are incomplete, meaning they lack one or more essential amino acids, there are complete vegan protein sources, like quinoa and soy products.

Can I build muscle on a vegan diet?

Absolutely! By consuming enough protein and following a well-planned strength training program, vegans can effectively build muscle.

Do I need to combine plant-based proteins at each meal to get all the essential amino acids?

It’s not necessary to combine proteins at each meal as long as you consume a variety of protein sources throughout the day.

Is it safe to consume high amounts of soy protein?

Consumption of soy protein is safe for most people. However, if you have a soy allergy or specific health concerns, consult with a healthcare professional before increasing your soy intake.

Sources:

USDA FoodData Central

[1] Wheat Gluten: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169430/nutrients

[2] Tempeh: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients

[3] Edamame, frozen, prepared: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169292/nutrients

[4] Tofu, firm, prepared with calcium sulfate and magnesium chloride: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174278/nutrients

[5] Black beans, cooked: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172415/nutrients

[6] Kidney beans, cooked: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172417/nutrients

[7] Chickpeas, cooked: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients

[8] Green peas, cooked: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

[9] Lentils, cooked: https://fdc.nal.usda.gov/fdc-app.html#/