The story with protein is complex. It is easy to read that you need 42g or 55g or 70g of protein each day. Try as we might we can’t quite get a definitive calculation on the amounts that a body might need but we know for sure that a most important consideration is that you consume essential amino acids from a variety of sources. Your body will produce non essential amino acids and if you are sick or vulnerable in some way you may need additional “conditional” amino acids.
We are not specialists in the field of protein consumption. However, we have found some useful and credible nutrition sources that know what they are talking about so you can inform yourself of your own needs.
- The World Health Organisation’s (WHO) publication on amino acid requirements in adults is very helpful – the summary is on page 149!
- You could also use this handy calculator that will give you some estimate on your protein requirement.
- And this source seems quite sensible as well
- We most like Nutrition Facts run by Dr Michael Greger
As vegans we have to pay some healthy attention to protein AND so that we can respond to the criticisms from non vegans that we don’t consume enough protein. To be honest many meat and animal product eaters don’t get sufficient amounts of protein at the right levels and quality either. Munching up a fat laden, hormone injected meat burger is not a healthy option even if it supplies some protein!
We at Falda_Eats like to – eat! So the way we see it is this:
Eat a whole bunch of different foods and as much as you want to cover all your protein needs and never be hungry or fat and have loads of energy to ensure that you can be as active as you want – It is simple. See our protein food list below.
And if you want some proof that you can be a high performing vegan athlete, for whom the right levels of protein is essential check out these guys performing at top levels across every discipline.
Mum’s high protein breakfast: Avocado on toast with garlic mushrooms
One slice of seeded bread toasted and spread with half an avocado covered in 4-6 sliced mushrooms sauted in water, garlic and a pinch of salt.
Protein content approx 10g
Foods to cover the essential amino acid bases
seaweed, pumpkin, peas and pea protein, whole grain rice, sesame seeds, watercress, turnip greens, soy, sunflower seeds, kidney beans, figs, avocados, raisins, dates, apples, blueberries, olives and even bananas, rye, cashews, almonds, oats, lentils, cabbage, hemp seeds, chia seeds, spinach, sunflower seeds, cranberries, quinoa, apples, and kiwis, watercress, spirulina, parsley, avocados, cashews, chickpeas, brazil nuts, wheat, figs, onions, cacao, leafy greens, berries, olives, and seeds, sprouted grains, asparagus, mushrooms, all lettuces, leafy greens, winter squash, celery, peppers, carrots, chickpeas, onions, apples, oranges, bananas, quinoa, lentils, and peas, blueberries, cranberries, oranges, and apricots, cantaloupe, hemp seeds, chia seeds, buckwheat, potatoes, cauliflower and corn.
From the team at falda_eats.