Let’s Talk Protein
Basmati rice with French green lentils and homemade pesto.
You’re looking at 20g protein + loads of fiber and flavor in this little bowl. Budget-friendly, too!
Where Do You Get Your Protein?
This is hands-down the number one question I get when it comes to plant-based diets. People seem truly concerned that a vegan or plant-based diet is going to cause deficiencies and major health problems, because… protein. But protein deficiency, even on the Standard American Diet, even on a junk food diet, is practically unheard of in the U.S. I have yet to find a study that raises protein deficiency as a legitimate concern for Americans (though there are hundreds confirming disease due to overconsumption!). Yet, I am constantly seeing trainers and influencers handing out advice on how to get 40-50g protein per meal. YIKES!
I’ll ask you to consider what you know about nutrition for a moment. Can you answer the following questions?
What is protein?
How much daily protein does an adult require in order to be healthy?
Other than meat or dairy, where is protein found?
Most people can’t answer these simple questions—and yet, we’re so concerned about not getting enough that we won’t even entertain the idea of a different way of eating. Our ignorance is understandable. We live in a country where the meat and dairy industries are heavily subsidized by the government, where these billion-dollar industries are closely enmeshed with the government and its messaging. We’ve received a lifetime of conditioning by an unregulated industry, telling us that “Milk, it does the body good,” and “Beef. It’s what’s for dinner.” This is marketing, not a health recommendation, but we’ve internalized it as health advice, since the messaging comes at us in our grocery stores, in health publications, and on billboards. We’ve been so brainwashed that, despite the fact that our western diet is contributing to the top-rated diseases that are literally killing us and despite the fact that it’s difficult to find any evidence of even one case of protein deficiency in this country, we continue to struggle with reframing our dietary intake.
What is Protein?
Protein is a nutrient that comes from numerous sources—it is not just meat. In fact, your meat was likely a vegetarian who got his or her protein from plants.
Protein is one of three essential macronutrients (the others: carbohydrates and fat) that the body needs in order to maintain adequate functioning. Proteins provide structure to cells and tissues and function as enzymes, hormones, and transport carriers. Protein helps build, repair, and strengthen tissue, and is especially important for aging adults, menopausal women, and athletes who must give extra consideration to maintaining muscle and bone strength.
Protein is made up of twenty building blocks called amino acids. Our bodies do not store amino acids, so we must either make them or source them from food. The eleven “dispensable” or “non-essential” amino acids synthesized by the body are: alanine, arginine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine. The nine “indispensable” or “essential” amino acids that must be provided in the diet are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
There is another myth which must be dispelled: that it is impossible to get an adequate intake of essential amino acids on a plant-based diet. The fact is that most plant-based proteins contain all 20 amino acids, but in a more limited amount. It is important to understand that the human body is an intelligent machine and does not require that you obtain all essential amino acids in one source, or even in one sitting. So long as you consume protein from sources with complementary amino acid profiles (e.g., rice, which is high in methionine and beans, which are high in lysine and thiamine) throughout the day (not necessarily in one meal), you will easily meet these requirements. While it’s true that animal-based proteins contain higher proportions of indispensable amino acids than plant-based proteins, they also come with higher concentrations of saturated fat and sodium—those elements that contribute to heart disease, cancer, and type-2 diabetes.
Takeaway: Eat a variety of nutritious foods and you’ll not only cover your amino acid/protein requirements, but you’ll also get a leg up on your other vitamin and mineral needs.
How Much Protein Do You Need to be Healthy?
The current recommended daily allowance (RDA) published by the United States Department of Agriculture (USDA) is 0.8g/kg (.36g/lb.). This means, for the average American, just 10-15% of daily calories should come from protein. Some researchers have suggested that the optimal protein requirement for individuals getting most of their protein from plants might be a little higher at 1.0 to 1.1 g/kg. The requirements will also be higher for athletes and pregnant, lactating, or menopausal women.
If you’re an athlete and building muscle, you’ll want to ensure you’re getting more protein than the minimum RDA. The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine collectively recommend 1.2 - 2.0g/kg for athletes. A further study suggests that more protein, 1.6g – 2.2g/kg spread out over 4 meals composed of 0.4g - .55g/kg per meal, could be beneficial for high-performing athletes.
Similarly, protein requirements for pregnant or lactating women will be somewhat higher than those for the average adult. The USDA recommends a minimum of 71g/day during the second and third trimesters. Other studies have shown that women should increase their protein intake to 1.2 and 1.5 g/kg for the 2nd and 3rd trimesters, respectively. Perimenopausal and menopausal women will also want to ensure they’re prioritizing protein in order maintain muscle mass and bone strength as estrogen levels decline. The current recommendation for these women is 1.0 - 1.2 g/kg.
Recommendations
Avg. person: .8g/kg 140# woman: 51g – 128g
Athletes: 1.2 - 2.0g/kg 190# man: 69g – 172g
Vegans: 1.0 - 1.1g/kg
Vegan Strength Athletes: 1.6 - 2.0 g/kg
Vegan Endur. Athletes: 1.2 - 1.4 g/kg
Pregnant/Lactating: 71g/day or 1.2 - 1.5g/kg
Menopausal Women: 1.0 - 1.2 g/kg
You can also approach this by percentage of your daily caloric intake. Some experts recommend 10-15% of calories from protein, going as high as 20%. The Acceptable Macronutrient Distribution Range (AMDR) was developed to express dietary recommendations in the context of a complete diet. It is higher than that of the RDA, as it recommends that protein comprise 10-35% of daily calories. This allows for more flexibility when considering different dietary patterns and unique requirements of the individual. But it is important to note: Anything above the body’s requirement cannot be utilized and will be processed as waste.
Too much to think about? Consuming a palm-sized portion of quality protein at every meal gets you in the ballpark.
Can You Consume Too Much?
There is a point of diminishing return when it comes to protein being absorbed and utilized by the body. For healthy adults, 2g/kg [.91g/lb.] is the maximum usable amount of protein, and there is no benefit in consuming more. Influencers, take note: you can overdo it!
DAILY MAX:
Average Adults: 2g/kg
Athletes/Building Muscle: 2.2g/kg, with a maximum of .55g/kg per meal
Once the body has obtained sufficient levels of protein, it is not then stored as amino acids for future use. Instead, it is converted to glucose and stored as fat or it flows directly to the kidneys to be processed and eliminated as waste. Extra protein means extra work for the kidneys and can lead to weight gain and serious health problems. More is not always better!
OK, But Where Do You Get It?
Protein Sources
Plant-based foods with the biggest bang for your protein buck include lentils, beans, edamame, tofu, tempeh, seitan, and meat substitutes. These meat substitutes are heavily processed, but can contain high amounts of protein and are acceptable in moderation. If compared to the processing a piece of meat goes through, well… there’s really no comparison. The substitutes are going to be cleaner and safer and will often contain more protein than their meaty counterparts. Keep in mind that all plant foods contain protein, so eat a variety of vegetables and fruits and your protein numbers will continue to rise!
I promise that you won’t need to spend your precious time counting calories or adding up macronutrients. I use a template that is easy to follow and will cover all your bases, including your protein needs. But just for fun, let’s look at an easy, no-fuss example of what you can bring in while keeping it simple. You can easily increase the protein, calories, and other macronutrients by increasing the portion size.
EXAMPLE (based on a 140# woman maintaining weight):
Breakfast
1c oatmeal
soy latte
2 tbsp. almonds or 1 tbsp. nut butter
20g protein
Lunch
Burrito or Bowl:
Tortilla or ½ c Rice
1.5c Beans
Avocado, greens, tomato, corn
20g protein
Snack
1/2c hummus
1c veggie sticks
7g protein
Dinner
4 oz. tempeh
1c broccoli
½ sweet potato
27g protein
DAILY TOTAL: 74g
Just so you have something to compute, the following numbers correspond to the protein RDA for the average 140# woman and 190# man, respectively:
140# (64kg) = 51g protein 190# (86kg) = 69g protein
TIP: Build meals around a quality protein. Consider how each ingredient can add up to 20-25g/meal and you’re set!
Conclusion
As long as you consume enough calories from a variety of whole plant-based foods, you will no doubt consume more than enough protein to meet and surpass the RDA and nutritional requirements without any worry or need for supplementation. The large animals we eat for protein are in fact vegetarians themselves, getting their protein and other nutrients from plants. Vegetables, nuts, seeds, and grains have copious amounts of protein that are easily digested and assimilated, not to mention, high in fiber. We Americans don’t have protein deficiencies in our diets, but we do suffer from serious deficiencies in fiber!
YES, you can build a physique on plants and plant protein… even in your 40’s and beyond. Protein is a nutrient, not a particular source (e.g., meat, dairy), so as long as you’ve identified quality protein options and eat a variety of plant foods, you’re golden!
Sources
American College of Sports Medicine (ACSM). Protein Uptake For Optimal Muscle Maintenance. https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf
European Food Information Council (EUFIC). What Are Proteins and What Is Their Function in the Body? Updated December 16, 2019. https://www.eufic.org/en/whats-in-food/article/what-are-proteins-and-what-is-their-function-in-the-body
Mangels R, Messina V, Messina M. The Dietitian’s Guide to Vegetarian Diets, 3rd ed. Sudbury, MA: Jones and Bartlett Learning, 2011.
Murphy, M. M., Higgins, K. A., Bi, X., & Barraj, L. M. (2021). Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003-2012. Nutrients, 13(3), 795.
National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 6, Protein and Amino Acids.
Richter M, Baerlocher K, Bauer JM, Elmadfa I, Heseker H, Leschik-Bonnet E, Stangl G, Volkert D, Stehle P; on behalf of the German Nutrition Society (DGE). Revised Reference Values for the Intake of Protein. Ann Nutr Metab. 2019;74(3):242-250. doi: 10.1159/000499374. Epub 2019 Mar 22. PMID: 30904906; PMCID: PMC6492513.
Rizzoli R, Stevenson JC, Bauer JM, van Loon LJ, Walrand S, Kanis JA, Cooper C, Brandi ML, Diez-Perez A, Reginster JY; ESCEO Task Force. The role of dietary protein and vitamin D in maintaining musculoskeletal health in postmenopausal women: a consensus statement from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO). Maturitas. 2014 Sep;79(1):122-32. doi: 10.1016/j.maturitas.2014.07.005. Epub 2014 Jul 17. Erratum in: Maturitas. 2015 Mar;80(3):337. PMID: 25082206.
Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.
Tipton KD. Efficacy and consequences of very-high-protein diets for athletes and exercisers. Proc Nutr Soc. 2011 May;70(2):205-14. doi: 10.1017/S0029665111000024. Epub 2011 Mar 7. PMID: 21375795.
USDA Dietary Guidelines 2020-2025. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Wolfe RR, Cifelli AM, Kostas G, Kim IY. Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range. Adv Nutr. 2017 Mar 15;8(2):266-275. doi: 10.3945/an.116.013821. PMID: 28298271; PMCID: PMC5347101.