Vegan Protein is not what you think.
Does a scrawny dude with less than groomed hair come to mind when you think of the word “VEGAN?” It’s no secret that the biggest question that vegans get asked is “where do you get your protein?!” Interview What the heck is vegan Постановления protein? I mean can you really get a significant amount of protein from plants???
The answer is a resounding YES!
It’s time to debunk the mystery of vegan protein, and I have 31 sources of 7 vegan protein that will change the way you look at protein forever! Before I go listing these sources Messenger of What vegan protein I think it’s a whole lot of a waste of time unless you understand the ins and outs of protein.
I mean what’s a lot? What’s a little? And how much do you need?!
These are all important questions that you need to have answered to understand the vegan protein mystery after all.
Let’s start with the basics.
How much protein is going to keep me from being a chronically scrawny vegan?
If you are an adult male or female and are sedentary then the DRI (Dietary Reference Intake) says you need 0.36g of protein per pound of body weight. (THIS IS A LITTLE!) Not to throw the FDA under the bus or anything, but this is a meager amount only intended to be the minimal you need to not develop a deficiency! The best recommendation is to have a diet that is 30% plant based protein to aid in fat loss, muscle growth and overall health! This amounts to about 150g of protein per day if you eat a 2000 calorie diet!
The important thing to remember (AND I CAN’T STRESS THIS ENOUGH!) is the quality and source of this protein. It needs to come from complete plant proteins and not animal protein so you don’t develop chronic diseases like cancer (yuck!).
You might know that plants don’t always offer a complete protein profile. The cool thing is that as long as you eat a variety of plant proteins/vegan protein wholesale MLB jerseys throughout the day you are most likely getting all the parts to make complete proteins. The myth that you have to pair plant proteins to make a complete protein in each meal is totally untrue.
Your body stores all the building blocks of protein until it has a complete set to synthesize an official protein molecule.
Unless you are a serious body building machine, then 150g of vegan protein per day is PLENTY to stay healthy and even build sexy muscle!
31 Sources of Powerful Vegan Proteins That Turn Vegans Into Body Builders.
Ok! So now that you have an idea of how much vegan protein you need daily you can start the fun part and go eat like a champion from the list of awesome protein options below!
GRAMS OF VEGAN PROTEIN PER 1 CUP (unless mentioned otherwise):
- Pea Protein Isolate Powder- 26g (1/4 C) (complete protein)
- Hemp Protein Powder- 14 (1/4 C) (complete protein)
- Brown Rice Protein Powder- 25g (1/4C)
- Sacha Inchi Nuts – 9g (1 oz) (complete protein)
- Almonds – 7g
- Cashews – 20g
- Sunflower seeds- 6g (1/4 C)
- Peanuts- 6g (1 oz)
- Hemp Seeds-17g (1/4 C) (complete protein)
- Black Beans – 15g
- Lentils- 18g
- Quinoa- 9g (complete protein)
- Brown Rice- 5g
- Chia Seeds – 10g (4 Tbsp) (complete protein)
- Green Peas – 9g
- Amaranth- 7g
- Oatmeal – 15g
- Pumpkin Seeds – 16g (1/2 C)
- Spinach – 5g
- Black Eyed Peas – 16g
- Asparagus – 4g
- Green Beans – 8g
- Almond Butter – 7g (2 Tbsp)
- Spirulina- 16g (1/4 C)
- Tahini – 8g (2 Tbsp)
- Nutritional Yeast – 16g (1/4 C)
- Garbanzo Beans – 16g
- Peanut Butter – 8g (2 Tbsp)