How To Get Protein On A Vegan Diet

Are You Concerned You Are Not Getting Enough Protein

People are very concerned with getting enough protein these days, especially bodybuilders. Many do not even know what they ate at the end of the day.

They eat a little of this and that. They snack a lot too. But at days end, they don’t remember everything they consumed,  how many calories , fats and what kinds,  how many carbohydrates, or how much protein they ate.

You should also know the nutrients you are getting and not getting in the food you eat. You have to know this information to determine how to adjust properly.

Do Athletes Need More ProteinWhy Do Athletes Need More Protein

When people ask me “how to get protein on a vegan diet”, I ask them if they are an athlete. If they are my answer is  different. I do feel that athletes, especially bodybuilders,  need  more protein than someone who is not very active.

But being active is part of a healthy lifestyle. So if they are not very active, I encourage them to be more so, and to bring more exercise activity into their life.

A bodybuilder in hard training trying to build more muscle is going to need extra protein, and this can all be achieved on a plant based diet.

Great sources of plant protein are, soy products such as tempeh, tofu, and soybeans. Always make sure they are not GMO. Organic is best.

Lentils and all types of beans and legumes are also fantastic sources of protein.

Whole wheat pasta also has a lot of protein.

Whole grains have protein.

The green leafy vegetable are loaded with protein, but do not have sufficient calories. I mainly juice my greens.

Quinoa, Hemp, Seitan [the only protein from wheat] these are also great sources of protein.

Also nuts and seeds are great sources of protein.

Plant foods contain all the essential amino acids.

Especially Important For Bodybuilders

For bodybuilding the BCAA, {Branched Chain Amino Acids,] are very important for optimal muscle protein synthesis, {building muscle], these are Leucine, Isoleucine, and Valine.

Soy products are high in BCAA. Also, kidney beans, and mung beans are good sources.Is Tofu High In Protein

Some bodybuilders supplement these in their diet, but it is not necessary if they are consuming them in their food.

If you do decide to supplement, make sure the source is from non GMO corn.

How To Know How Much Protein You Are Getting

There are two ways to do this.

You can either write down everything  you eat at the time you are eating.

But a much better way is to use Cronometer. You can track all the food you eat when you eat it and it will reveal the macronutrients, [protein, fat, and carbs]. It will also tell you what aminos are in the food and how many.

It also lets you know the micronutrients of your food too. These are the vitamins and minerals in your food.

It lets you know how much fiber too.

This is the way to go in my opinion. You will see what is lacking in your diet, and or what you need to tweak.

You should never eat a meal without it.

Summary:

There you have it, in a nutshell there are essential and non essential amino acids which are the building blocks of protein. The essentials your body does not make, and needs to be consumed in the food you eat. These are all in plant foods, in variable amounts. Being vegan you should be eating a big variety of foods.

If you are a bodybuilder  more attention is needed for specific protein aminos, such as the BCAA’s. It can still be achieved with a wholefood plant based diet, but more planning of ratios of meals are needed to encourage muscle growth

A great tool to use to find out how much protein is contained, along with a amino acid profile of the foods you are eating,  and also a nutrient tracker of what you ate is cronometer.

Have a great day,

Bill

 

 

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