Vegans know the struggle. At some point, you’ll need or will tell the person you are talking to, that you only eat plant-based. The shock on those faces. Priceless! “But where do you get your protein from?” OMG, this question! It gets asked just as much as “But you do eat fish, right?”
Just to clarify, we do not eat fish and we get enough protein. 😉
We could finish this article right here. But we all love facts, so let’s get down to this myth of protein deficiency with vegans.
What is protein?
To start off, we should know what we’re talking about. Protein is a macronutrient that is important to build your muscle mass and bones. They influence hormones, build antibodies and are generally necessary for a proper functioning organism. There are three different kinds of macronutrients which are important to live a healthy life: protein, fats and carbohydrates. These macronutrients provide calories, which in return provide energy. Each gram of protein contains 4 calories.
Only animal products contain protein, right? That is what we’ve been taught since we can think. We need chicken, eggs, red meat and so on. And who promotes this information? The meat and dairy industry themselves. Cause how else will you sell something dead? You’ll need to put a “healthy” and “necessary for survival” stamp on it. Yeah, sure, we’re biased, but we can support this theory with facts.
But have you ever thought about where animals get their protein from? Exactly, from plants. Have you ever seen a gorilla or elephants with a protein deficiency? No! And they just eats plants. To support this statement, there are many studies that prove a plant based diet supplies all the necessary high quality vegan protein needed for the human body to function and even thrive.
Protein in vegan food
Beans, lentils, chickpeas, tofu, nuts, quinoa, seeds, rice, Tempeh, Broccoli, potatoes, oats, pumpkin, all leafy greens, most fruit…
Nuts are a fantastic protein source, but just don’t go nuts on the nuts, cause they also contain a hell of a lot of fat. So just munch on a handful per day, and you’re safe.
Tofu can be great, as long as you purchase the good tofu – the one that has not been genetically manipulated.
Beans, lentils and chickpeas…. Oh man…. Maybe you’re like me: I hate them! But I figured out I hate the texture. And I know I love hummus – who doesn’t?? So here’s my tip so you get your protein form these healthy super foods: We just started mushing beans, lentils and chickpeas up, and then they are super delicious! So get a great black bean burger going – no funny texture. Make some lentil soup – nothing weird going on between your teeth.
The list truly goes on and on and on. We can recommend the delicious recipes on our blog. We’ve tried them all ourselves and love ‘em.
How much protein do I need to take in?
Key is a balanced and varied diet containing plenty of whole plant foods. It is recommended, that a grownup should consume 0.75g of protein per kilogram of body weight. So for me it would mean 47g per day (if you’re nosy, do the math :D). Now what should I eat to get these 47g per day? It’s simple. We’ve found a great chart so you can see what veggies contain how much protein.
Source: Vinchay Fit Cards
Super ripped as a vegan?
Sure! No problem at all. Just check out Kendrick Farris, Lewis Hamilton, Lionel Messi, Kyrie Irving and Damian Lillard. They’re all vegans, they’re all super fit, and their protein intake is fine. Also, there are so many vegan proteins on the market, you can easy get some more, if you wanna build up muscles quickly. We can recommend Berlin Power Vanilla from NU3 and Pur Ya Vegan Protein. We don’t take it to get buff. We just take it after a cardio training session to regenerate muscles quicker. And it really helps, as it is scientifically proven, that the body recovers better when it gets some protein 15-30 minutes post workout.
Protein is no reason not to go vegan! 🙂 If you’re looking for tips on how to start your vegan journey, check out or article on how to get started.