Where do vegans get their protein?
Dietitians can confirm that plant-based foods contain a wide variety of proteins, and vegans are pretty much guaranteed to get their daily dose without even trying.
What is protein?
Protein is one of three macronutrients our bodies use for energy, the other two being carbohydrates and fat. Protein is an essential part of our nutrition, making up about 17% of our body’s weight.
Our protein is made up of 20 amino acids. These amino acids are vital for building and repairing cells, creating enzymes and antibodies, helping fight infection and performing other essential functions. Our bodies can synthesize most amino acids on our own, but there are nine that we cannot synthesize, known as essential amino acids. This means we must get them from our food.
How much protein should we eat?
Adults require 10-15% of total calories from protein per day, which is a minimum of 50 grams for women and 60 grams for men. This is equivalent to about 0.36 grams of protein per pound of bodyweight or 0.8 grams per kilogram of bodyweight. Protein requirements vary not just by weight, but also based on activity level and age. Check this protein calculator for a more accurate estimate.
Contrary to all the hype that everyone needs more protein, most people in the U.S. meet or exceed their needs. Even athletes often get more protein than they need without supplements because their calorie requirements are higher. With more food comes more protein!
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Can you eat too much protein?
Risks associated with chronic protein overconsumption include:
- Irritability: Excess protein has been linked to higher levels of dopamine and norepinephrine, brain chemicals that affect mood, motivation and concentration.
- Intestinal discomfort: Protein is difficult to digest and we are only capable of digesting a certain amount at a time. Too much at once can cause digestive distress, especially after heavy exercise.
- Weight Gain: The body can't store protein, so excess protein is either used for energy or stored as fat. This can lead to weight gain over time.
- Kidneys: Excess protein results in kidneys working harder to get rid of extra nitrogen and waste products from protein metabolism. This can cause kidney damage, especially in people predisposed to kidney disease.
- Bone loss: Too much protein may lead to a loss of calcium from the body, which increases the risk of osteoporosis or bone weakness.
Can you eat too little?
Protein deficiency is almost exclusively seen in people suffering from a calorie deficiency. In these cases, the concern should be to get more calories, not just more protein. The following are signs of extremely low protein (though other health issues can exhibit the same symptoms).
- Brittle hair and nails: Hair and nails require proteins such as elastin, collagen, and keratin.
- Feeling weak or hungry: We need protein to supply energy to our bodies and satisfy our appetite.
- Getting sick often: Protein boosts the immune system.
- Mood changes: A lack of protein means we don't make enough of the brain's neurotransmitters which regulate mood, and can trigger depression and anxiety.
- Muscle weakness: The amino acids in protein are essential for building muscle mass.
- Stress fractures: Bone tissue requires protein and calcium, without which they can become weak and brittle.
- Swelling (edema): Protein helps keep fluids from building up in our tissues.
Plant vs. Animal Protein
Do meat and dairy somehow offer qualitatively “better” protein than plant sources? Not by a long shot. The amino acids in animal protein are the same as those in plants.
Animal proteins are complete proteins, which means they contain the nine essential amino acids necessary in the human diet. This doesn’t mean that plants are a “second class” source of protein, as was assumed in the past. Most plant proteins, though not all, are incomplete sources of protein. But as long as a varied, balanced diet is consumed, we can get all the amino acids we need from a plant-based diet. Our body breaks down the amino acids in foods and builds them up into complete proteins. We don’t even need to combine plant protein sources in one meal, as was once believed, since our bodies keep a “pool” of amino acids from each of the foods we eat.
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Where can we find plant-based proteins?
- Nuts and Nut Butters: Pistachios, cashews and walnuts are complete proteins, containing all 9 essential amino acids.
- Seeds: Amount of protein is listed in grams per ounce of seeds.
- Beans and Legumes: Amount of protein is listed as grams per ½ cup serving (cooked).
- Soy: Soy is a complete protein and includes tofu, tempeh and edamame beans. Per ½ cup serving, tofu has 10 grams, edamame has 8.5 grams, and tempeh has 15 grams of protein.
- Grains: The following list are grains high in protein, with the protein amounts listed per 1 cup. One cup of cooked whole grains provides between 6-20% of the DV for protein.
- Spirulina: This is a type of blue-green algae that grows in both salt and fresh water. It is considered a “superfood” and is also a complete protein.
- Vegetables: Potatoes and mushrooms are complete proteins. Other high protein vegetables include Brussels sprouts, green peas, spinach, artichokes, collard greens, asparagus and snow peas.
Food Combos that provide complete protein
Rice and beans
Nut butter on whole grain bread
Noodle stir-fry with peanuts
Hummus with whole grain pita
Fried rice or pasta with peas
Lentil and vegetable soup
Spinach and chickpeas
Oatmeal with nuts and seeds
Salads with legumes
If you have any doubt that a plant-based diet can provide enough protein to become a high-performing athlete, you needn’t look far for living examples. Check out the athletes highlighted in the documentary film The Game Changers.
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