💪🏻Vegan Protein Sources by @davidclearyveganpt
One of the most asked questions is regarding vegan protein sources and what foods to eat, above we outlined some great sources of vegan protein!
Protein is made up of 20 different amino acids (the building blocks of protein) and you need those 20 different amino acids for protein to function properly in the body.
11 of those amino acids can the body already produce, so there are 9 amino acids that you need to consume every day through your diet. As long as you eat enough calories and eat a balanced diet which includes a variety of food & adequate calories then protein intake should not be a problem, but for athletes who want to optimize their muscle-building potential it might be optimal to ensure you are getting a full range of amino acids across each meal.
For example grains and cereals such as bread, oats, pasta, rice, couscous, bulgur, etc are low in lysine, while legumes such as, beans, lentils, peas, and peanuts are high in the amino acid lysine but low in the amino acids tryptophan, methionine and cystine which are found in grains and cereals. By combining these in a meal we can ensure we get the full range of amino acids in optimal amounts.
Fortunately, most people will do this naturally, think of all the rice & beans dishes common throughout the world.
Other examples include:
Soups or stews that include legumes and grains.
Peanut butter sandwich on whole-grain bread.
Hummus with whole-wheat pita bread.
Soy is one plant protein that contains all the essential amino acids. Amaranth, quinoa, hemp seed, and chia are also complete proteins, so adding any of these foods, along with combining your other protein sources, will help you get all your essential amino acids met every day.
1.Protein and vegetarian diets. Marsh KA, Munn EA, Baines SK. Med J Aust. 2013 Aug 19;199(S4):S7-S10.
2. Hoffman JR, Falvo MJ. Protein - Which is Best?. J Sports Sci Med. 2004;3(3):118–130. Published 2004 Sep 1.
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