Meeting your daily protein target on a vegan or vegetarian diet can be challenging. Armed with almost 6 years of experience as a vegetarian, and a Certification in sports & exercise nutrition, I'll share tips to help you meet your protein needs on a plant-based diet. Whether you aim to build muscle, lose fat, or maintain a healthy diet, you can achieve your goals without animal products. Whether you're new to plant-based eating or experienced, you'll discover strategies to reach your protein goals daily.
Spoiler: Cheese
"focus on what you can control. you can't always control the outcome, but you can control your effort and attitude" - dr. Layne Norton
First off, a bit of myth-busting. You can and will build muscle following a plant-based diet. Your body doesn't care where amino acids (the building blocks of protein) come from, just as long as you are getting enough to fuel them for recovery. There is no one perfect diet, and you should never judge or bring someone down because of their food choices, whether you agree with them or not, nor should you force your beliefs upon someone else. Be keto, plant based, paleo, or whatever suits your lifestyle and values, and let others make their own choice. Encourage each other, don't spread hate.
With that said, let's take a look at some plant-based protein sources! (Gee, that got serious)
vegetarian sources of protein:
Here is any easy list of high Protein vegetarian foods and their protein value per 100 gram serve
Greek yogurt: 10g protein
Cottage cheese: 11g protein
Eggs: 13g protein
Cheddar cheese: 25g protein
Paneer: 18g protein
Quark: 12g protein
Parmesan cheese: 38g protein
Ricotta: 8g protein
Whey protein powder: 80g protein
Skyr: 11g protein
vegan sources of protein:
Here is any easy list of high Protein vegan foods and their protein value per 100 gram serve
Seitan: 25g protein
Lentils: 9g protein
Tempeh: 19g protein
Chickpeas: 9g protein
Tofu (firm): 8g protein
Black beans: 9g protein
Peanuts: 26g protein
Hemp seeds: 32g protein
Chia seeds: 17g protein
Pumpkin seeds: 19g protein
So, how much protein do we need?
So now that we understand there are plenty of high-quality plant-based sources of protein out there, the next question is, how much protein should you be consuming each day? This is a topic that is heavily discussed in the health and fitness space, and most people very much overestimate how much protein they actually need and believe getting as much as possible is the best option, which as I'll explain later, is not the case.
"The most successful people aren’t perfect; they’re just consistent and they never give up." - Dr. Layne Norton
First off, a quick explanation of muscle protein synthesis
Muscle Protein Synthesis (MPS) is the process where the body repairs and builds muscle tissue. It occurs when the body creates new proteins to replace damaged ones, typically after resistance exercise or during recovery from physical activity. Here’s how it works:
1. Exercise Stimulus: Strength training or resistance exercise causes micro-tears in muscle fibers.
2. Amino Acids and Protein Intake: After exercise, consuming protein provides the necessary amino acids to repair these fibers.
3. MPS Activation: The body increases protein synthesis, using amino acids to rebuild muscle stronger and larger than before. MPS is influenced by factors like training intensity, protein quality, and timing of nutrient intake. Maximizing MPS through regular exercise and adequate protein helps promote muscle growth and recovery.
Now, if you want to get into the nitty-gritty heavy science of protein, I recommend looking at Dr. Layne Norton, who holds a PhD in muscle protein synthesis. As you can expect, he knows a thing or two about a thing or two. But for those who want to keep things simple, here are the current recommendations for protein requirements.
For non active individuals
0.8 grams per kilogram of bodyweight per day
0.36 grams per pound of bodyweight per day
For moderately active individuals
1.0 - 1.6 grams per kilogram of bodyweight per day
0.45 - 0.73 grams per pound of bodyweight per day
For Highly active individuals, or those looking to lose bodyfat and maintain muscle mass
upwards of 2.2 grams per kilogram of bodyweight per day
upwards of 1.0 gram per pound of bodyweight per day
Example:
A 70 kg (154 lbs) moderately active person, based on the recommendation of 1.0-1.6 grams of protein per kilogram/0.45-0.73 grams of protein per pound, would require between 70-112 grams of protein per day depending on their level of activity. The lower end of this range (around 1.0 g/kg or 0.45 g/lb) is sufficient for those engaged in light to moderate activity, like brisk walking or casual sports. The higher end (around 1.6 g/kg or 0.73 g/lb) is more appropriate for those doing regular moderate exercise, such as several gym sessions per week, cycling, or running.
It is worth noting that while consuming more than 2.2grams per kilogram/1gram per pound isn't detrimental or dangerous as many have claimed, there seems to be no additional benefits towards muscle protein synthesis above that range, so save your money!
Easy tip for meeting your goal without tracking
This great image courtesy of Athlean-X has been my go-to reference point for years to help people reach their protein and macronutrient goals without having to track food (however, if you prefer to track, go for it!)
Take your plate and divide it as shown in the picture above, choosing any protein, fibrous carbohydrate, and starchy carbohydrate sources. Do this for 3-5 meals per day (depending on activity levels and goals), and you will be well on track to hitting your protein goals for the day and eating a well-balanced diet. Wins all around! It really doesn't have to be more complicated than that.
Final thoughts
I hope you see now that hitting your protein goals, even on a plant-based diet, doesn't have to be difficult. It just requires a small amount of care and planning. The fitness industry spends so much time trying to make things more complicated than they have to be in order to sell you diets and fads you don't need. Keep it simple, find what works for you.
If you need help with your training & nutrition plan, click below to learn more about my services! Until next time
Cheers,
-Coach Taj
Comments