Find out What Some of the Best Vegan Protein Sources Are
So, Where do you get your Protein from?
Can you remember the first time someone asked you this question? I can’t. This is probably one of the most FAQ in human history. Unfortunately, not all Vegans are able to answer it with authority. I know I couldn’t do it in my first days as a vegan. That’s exactly why I am writing this post about vegan protein sources.
My goal is to make it really easy for you to answer that question. In fact, you may even copy and paste the whole thing, since you probably eat most of these foods anyway. Here’s my current answer to it, in alphabetic order, “I get my protein from:”
- Black Beans
- Cashew Nuts
- Falafel Wraps
- Romaine Lettuce
- Peanut Butter
- Refried Beans
- Rice, Seitan
- Soy Flour
- Textured Vegetable Protein
- and Whole Wheat Bread.
These are only a couple of examples of some of the best vegan protein sources. The ones I could pick off the top of my head. I wonder how many of these foods you like as much as I do… The bottom line is:
your vegan protein is everywhere, even in Lettuce, in its complete or incomplete form. Some foods have more protein than others, but all of them have some. Basically all you need to do is eat the right amount of each of these foods to meet your daily needs of protein and other essential amino acids (EAAs) and this is what we’re going to discuss next.
Do You Know How Much Protein you Need as a Vegan Athlete?
Before talking about the best sources of vegan protein, let’s make sure that you know how much protein you need. The daily intake of protein for vegans is 0.4 grams per pound of healthy body weight. So, for instance, I weight 170 Lb, therefore, my protein intake should be at least 68 grams per day.
However, as a vegan athlete, you should eat more than a vegan who is not as active as you are, so you should certainly consume more than 68g of protein every day. It’s not hard at all to do that. I can have about half of my daily intake of protein by just eating a power wrap with yummy falafel patties, by the way.
If you’re bodybuilding, you certainly want to consume at least twice as much as the recommended amount for a “normal” vegan. In other words, have around 0.8 grams of protein per pound of healthy body weight if you intend to build a lot of muscle. However, If you intend to simply get fit, like I do, anything between 0.4 grams to 0.8 grams will do just fine.
But What are Some of the Best Sources of Vegan Protein After All?
We’re not going to discuss why these are some of the best sources in depth. All you need to know for now is that they contain the greater amount of ALL the essential amino acids (EEAs) we need every day. Here are they:
- legumes (FYI, peanuts are legumes)
- soy products
- and seitan (or any foods fortified with wheat gluten).
- seeds and nuts
These foods I mentioned above are the best sources of complete protein and some of the essential amino acids, such as lysine and tryptophan.
Well, this is basically all you need to know about vegan protein sources to get started. Remember that protein is not everything. You also have to consume enough carbohydrates and healthy fat so that you body can produce the proper amount of energy to sustain your training. Without that, your body may use the precious protein you’ve been eating to turn it into fuel for your training.