Do you get enough protein on a plant-based diet?
A vegan diet (also called a plant-based diet) is a dietary pattern in which you eat only foods derived from plants, such as vegetables, fruits, nuts, seeds, and legumes. It's rich in nutrients like fiber, vitamins, and minerals, and it can reduce the risk of certain (chronic) diseases. But if you exercise regularly, you might wonder if a vegan diet provides you with enough protein to help your muscles recover. Read this article to find out!
Why are proteins important?
If you exercise regularly, it's important to get enough protein. Protein is essential for muscle tissue repair and growth, and it can help reduce muscle soreness. Protein can also contribute to maintaining healthy muscle mass and supporting a healthy metabolism. The recommended daily intake of protein is approximately 0.8 grams per kilogram of body weight. This means that if you weigh 60 kilos, for example, you need about 48 grams of protein per day. Do you regularly do heavy workouts? Then you may need to consume approximately 1.2 to 1.7 grams of protein per kilogram of body weight per day. A balanced diet is therefore very important.
Do you get enough protein as a vegan?
So, it's important to eat protein-rich foods after exercising, such as meat, fish, chicken, eggs, and dairy. But what if you follow a vegan diet? Vegans don't eat any of these foods. However, it's possible to get enough protein on a vegan diet, as long as you consume a varied mix of plant foods. There are many plant sources of protein, such as legumes, nuts, seeds, and grains. Moreover, some plant foods, such as soybeans and quinoa, can be a complete source of protein. These products contain all the essential amino acids the body needs!
Which vegan products are high in protein?
The following products are rich in protein and good for vegans to eat after a workout:
Beans, such as kidney beans, chickpeas, lentils, brown beans, black beans and capuchin beans, contain a lot of protein as well as fiber and nutrients such as iron and folic acid.
- Nuts, such as cashews, almonds, walnuts and peanuts.
Seeds, such as chia seeds, pumpkin seeds, hemp seeds, and sesame seeds. Nuts and seeds also both contain healthy fats that are good for the heart.
- Grains, such as oatmeal, couscous, spelt, (whole wheat) pasta, bulgur and brown rice.
- This is a gluten-free grain that is a complete source of protein and is also rich in fiber and minerals.
- Think of broccoli, spinach, peas, kale, Brussels sprouts and pointed cabbage.
- Soy products, such as tofu, tempeh, soy yogurt, soy milk or simply soybeans are a good source of protein and nutrients such as potassium and magnesium.
- Meat substitutes such as falafel, tofu, seitan, vegan burgers.
- Hummus and nut butters.
- Plant-based protein shakes.
If you exercise regularly and intensively as a vegan, you have nothing to worry about! As long as you follow a varied and balanced plant-based diet.
Netflix recommendations about veganism
Want to learn more about a vegan diet (combined with exercise)? Then "What the Health" or "Game Changers" are great documentaries to check out on Netflix!