The answer, once and for all.
Whatever your eating habits are, you probably are wondering if it has enough protein. This is true, especially for vegetarians and vegans.We always get asked: Where do you get your protein??? Are you getting enough???
As it turns out, we do get enough… maybe. Let’s dive in! 👇
Misconception About Plants
1. Plants don’t have protein
This is not true. A look at some of the strongest animals will show you the power of plants: Hippos, rhinoceros, and the African buffalo are herbivores.
Image from earth.com
Even the animal named the strongest animal on the planet, the African Bush Elephant, is an herbivore. They are capable of lifting 6,000kg and have over 40,000 muscles which are all built by plants! The way we see it, by eating plants we are going straight to the source of protein. 🌿💪
2. Plants don’t have complete amino acids
This has been debunked repeatedly but continues to be used against the plant-based lifestyle. You can have complete amino acids easily by eating a variety of plant-based food.
Here are some classic food combinations that we love that gives us complete amino acids in one meal:
🍛 Grains with legumes such as tempe with rice
🍞 Grains with nuts such as peanut butter on whole-grain toast
🥜 Legumes with nuts or seeds such as pesto pasta with tempe (try this pesto with sunflower seeds)
Want to have all of your amino acids in one ingredient? That’s also no problem in a plant-based diet. Here are some complete sources of plant-based protein:
🥘 Soy protein which is used in many heat-and-eat vegan meat dishes
🍸 Plant-based protein powders
🥣 Chia seeds
Too much protein is a problem
In fact, studies have shown that what we need to worry about isn’t if we’re getting enough protein… The question we need to ask is: “Are we consuming TOO MUCH protein?”
A recent study by the University of Missouri School of Medicine, among plenty of other studies, has found that we may be hurting ourselves with too much protein.
“Consumers are being led to believe that they can never get too much protein in their diet, with a variety of foods and even beverages enriched with protein and promoted as a way to increase the proportion of protein in their diet,” said Dr. Bettina Mittendorfer. “However, our research shows that specific amino acids, which are the building blocks of protein, can trigger cardiovascular disease…”
Consumption of too much animal-protein foods, such as beef, eggs and milk, was found to cause plaque buildup and blockages. This results in atherosclerosis, or hardening of the arteries, which is a leading risk factor for heart attack and stroke.
A well-planned vegan diet can absolutely provide all the protein you need for a regular day-to-day and may even protect you from the adverse effects of excess protein which is common in meat-heavy diets. 🏋️♀️🌿
What if you are an athlete?
Image from peta.org
There are tons of incredible vegan athletes proving that a plant-based diet can fuel top performance! Here are some of them:
Novak Djokovic: The tennis world No. 1 has attributed much of his success to the plant-based diet he adopted in 2011. Djokovic has dominated the tennis scene, winning numerous Grand Slam titles and breaking numerous records.
Lewis Hamilton: The Formula One racing driver is not only known for his speed on the track but also for his advocacy for animal welfare and environmental sustainability. Hamilton has been vocal about his vegan diet and its positive impact on his health and performance.
Patrik Baboumian: Known for his incredible feats of strength, Patrik is a world-record-holding strongman. Despite initially being known for his meat-heavy diet, he transitioned to a vegan lifestyle in 2011. He's continued to excel, proving that plant-based nutrition can sustain high-performance athletes.
Natalie Matthews: An IFBB Bikini Pro Athlete aiming for Olympia Stage, while doing it all on a thriving vegan diet. Natali is a dedicated fitness coach and chef, sharing her passion for plant-based living and delicious vegan recipes.
Matt Ganuelas-Rosser: Matt is a professional basketball player who has played in various leagues, including the Philippine Basketball Association (PBA). Matt has embraced a vegan diet to optimize his health and performance. We recently featured Matt and his family on Instagram, and they enjoyed our Coffee Coconut Ice Cream!
Fueling your athletic potential doesn't have to rely on animal products. A growing number of successful athletes are proving that plant-based diets can power peak performance. With careful planning and a well-rounded vegan diet, you too can achieve your athletic goals and dominate your chosen field.
Conclusion
Getting your protein from plants gives you plenty to thrive, while also protecting you from the adverse effects of animal-based protein. If top athletes are recovering faster and performing better in a plant-based diet, so can you. #YouGotThis 💪🌿
Where to start
Now that you know that you need to prioritize vegan protein, what’s next?
If you need a place to start, start with berdeeats.com. We have many delicious plant-based foods that are protein powerhouses.
Tempe, vegan meat, protein powders, and more—you can easily order them in one place.
Extra Resource: Why is protein important?
We’ve talked about how to get protein, but why is it important?
Protein is the building block of our bodies. It’s a crucial part of almost every bodily function.
Protein helps with:
💪 Building and Repairing Tissues - our body uses protein to build and repair muscles, bones, skin, and hair.
✨ Regulating Enzymes and Hormones - Thousands of enzymes and hormones in your body are protein. These molecules regulate countless processes, from digestion and metabolism to mood and reproduction.
🏋️♀️ Supporting the Immune System - Protein is crucial for the production of antibodies and other components of the immune system.
What happens when you don’t get enough protein? There’s muscle loss, fatigue, weakness, and a weakened immune system. While protein deficiency isn’t the sole cause of these symptoms, it can significantly contribute to their development.
If you’re looking to supplement protein, consider adding protein powder to your routine. Get a high-quality blend that combines different plant-based proteins to offer a complete amino acid profile. Pea protein, brown rice protein, and soy protein are all popular options. Vegains offers this blend of protein powder with a choice of soy-free, for restrictive diets.
Getting enough protein on a vegan diet is no question! It’s undoubtedly achievable. We can ensure our body has all the building blocks it needs by simply incorporating protein-rich plant-based food into our diet.