Have you ever asked yourself “How much
protein should I be getting daily?” “What are the top sources of vegan protein” or
“Can I even get enough protein on a vegan diet?”. Today you’ll find out if a vegan
diet provides enough protein, exactly which sources of protein are the best to
choose on a plant-based or vegan diet, and how much you need to consume daily. Protein is a macronutrient and is
essential for life. In the stomach, proteins are broken down by hydrochloric
acid and pepsin into amino acids, the building blocks of proteins. These amino
acids play many vital roles in the function and maintenance of the body.
Of the 21 proteinogenic amino acids used by the human body, 9 are classified as
essential as they cannot be synthesized by the body and must be obtained through
our diet. That’s one of the many reasons why we need to fuel our cells with
optimum nutrition. There’s a lot of controversy around vegan protein. Many
people on a predominantly plant-based diet get asked where they get their
protein from. In fact, I’m sure it’s the number one question that most vegans are
sick of being asked! Thankfully, plant-based proteins are abundant and
you can easily reach your protein requirements for the day. Even those who
need extra protein, such as vegan athletes, can thrive on plant proteins.
All plant proteins contain all essential amino acids. So as long as you eat a
variety of plant proteins, your body will get what it needs. The Dietary Reference
Intake for adults is 0.8 grams of protein per kilogram of body weight or
0.36 per pound. Children are slightly higher at 0.95 grams per kilogram of
body weight. Therefore, an adult weighing 150 pounds would require around 54 grams
of protein daily. To calculate your ideal protein intake just multiply your weight
in pounds by 0.36. So here are the 20 Vegan High Protein Sources to
increase your energy. We have broken the list down into four categories; gluten-free grains, legumes, nuts, and seeds. If you don’t react to gluten then you’ll
find protein in other grains too. We have listed the protein content for each
source per 100 grams and per cup. Measurements are based on grains that
are cooked in boiling water with no salt added and legumes that are canned,
drained, and rinsed with water. Take a screenshot and keep it as a reference or
print it out and use it as a guide. A great time saving
tip is to prepare your protein sources on the weekend so that you can add them
to your meals throughout the week. This may include soaking and cooking
gluten-free grains and legumes, or making quick energy bites with nuts and seeds.
You can view our ever-growing collection of plant-based recipes on our website at
replenishhealth.net. If you need some protein packed recipes take a look at
our recipe ebook “30 Recipes to Boost Your Energy”. And if you want to keep a
record of your protein intake grab your free copy of our “Diet & Lifestyle Tracker”.
We’ve linked these and further resources in the description below.
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