It can be confusing knowing what to have as good protein sources for vegans. This will provide you with a simple reference guide that you can look back to when you’re stuck for ideas. When it comes to plant-based protein there is ONE BIG CAVEAT that you must know.
Eating solely a plant-based diet means that you must eat an extra 20% of protein. Let’s say you need to eat 140g of protein, for example:
Animal-based Protein = 140g
Plant-based Protein = 168g
Plant-based protein (whole food sources)
- Tofu
- Seitan
- Tempeh
- Edamame
- Mycoprotein
- Nutritional Yeast
- Lentils
- Beans
- Chickpeas
Although it’s not impossible to get all your protein needs from whole food sources, there are two good reasons for having a protein powder instead
✔️It’s much easier to reach your protein intake goal.
✔️It’s easier to manage your carbohydrate and fat intake.
The disadvantage of some vegan protein powders is that they don’t have all the essential amino acids and therefore, they don’t provide complete proteins and won’t be as effective.
The best vegan protein powders are blends that include a mix of pea and rice protein because they provide all the essential amino acids needed to help build muscle.
For Example: Scitec Nutrition 100% Vegan Protein
