{"id":19005,"date":"2019-04-24T14:16:04","date_gmt":"2019-04-24T18:16:04","guid":{"rendered":"https:\/\/burnbootcamp.com\/?p=19005"},"modified":"2022-08-17T02:15:14","modified_gmt":"2022-08-17T06:15:14","slug":"how-to-get-enough-protein-as-a-vegan","status":"publish","type":"post","link":"https:\/\/burnbootcamp.com\/how-to-get-enough-protein-as-a-vegan\/","title":{"rendered":"How to Get Enough Protein as a Vegan"},"content":{"rendered":"\n


<\/h2>\n\n\n\n

The number one thing vegans<\/a> get asked is \u201cHow do vegans get enough protein?\u201d <\/p>\n\n\n\n

What the people asking this question don\u2019t know is that there are countless sources of protein besides meat, eggs and dairy products. Believe it or not, even vegetables contain protein. If you are vegan or have reduced animal products in your diet, getting your daily intake of protein shouldn\u2019t stress you out!
<\/p>\n\n\n\n

If there are countless sources of plant protein, why does everyone seem to be so stressed out about getting enough protein without animal products?
<\/p>\n\n\n\n

That\u2019s a great question and a great topic worth discussing.
<\/p>\n\n\n\n

Yes, vegan-friendly foods are packed with protein, but the majority of plant-based<\/a> foods aren\u2019t complete proteins.
<\/p>\n\n\n\n

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Complete Proteins: What They Are and Why You Need Them<\/strong>
<\/h2>\n\n\n\n

A complete protein is a food source that contains all nine essential amino acids. Amino acids are the building blocks of protein. Your body takes the protein you eat, breaks it down into amino acids and then uses them for different processes and functions. There are 20 different amino acids that your body requires, and they are divided into two main types: essential<\/a> and non-essential<\/a>. Nine of the 20 are classified as essential, as your body cannot produce them on its own, making it \u201cessential\u201d for you to consume them through your diet. Both chicken and nuts contain protein, but while eating a piece of chicken will give you all the amino acids you need, eating a handful of nuts won\u2019t.
<\/p>\n\n\n\n

Consuming enough complete proteins is important for repairing your muscle fibers after they have been broken down during your workouts, as well as for helping reduce your soreness. They also are essential for building lean muscle mass, helping you see better results from your workouts.
<\/p>\n\n\n\n

How Vegans Get Enough Complete Proteins<\/strong>
<\/h2>\n\n\n\n

Incomplete proteins<\/a> can combine with other incomplete proteins to create complementary proteins<\/a>, which provide the same benefits as complete proteins. Nuts contain different amino acids than beans, and beans contain different amino acids than grains, but when combined, they fill each other\u2019s gaps. Plus, they don\u2019t need to be eaten in the same meal to form a complete protein.
<\/p>\n\n\n\n

Let\u2019s look at an example. Eating oatmeal with almond butter is a great protein-filled breakfast that provides you with 18 grams of protein. But grains (oatmeal) and nuts (almond butter) are missing the same amino acids, so it\u2019s not yet a complete protein. This means that at lunch, it would be best to eat legumes<\/a> to complement your breakfast.
<\/p>\n\n\n\n

Don\u2019t overthink it! Legumes and grains form a complete protein<\/a>, as do legumes and nuts\/seeds. Therefore, if you consume nuts\/seeds, legumes and grains as a part of your daily diet, you\u2019ll successfully provide your body with the protein it needs.
<\/p>\n\n\n\n

There are a few plant-based complete protein sources you should definitely know about if you have eliminated meat from your diet. These complete protein sources include nutritional yeast, hemp seeds and quinoa, as well as edamame, tempeh, tofu and other soy products. Tofu and other soy products are up for debate with many nutritionists and dietitians as to whether or not they are healthy and should be included in our diets. If you decide to include tofu into your diet, as with all things, eat it in moderation and ensure you are buying organic, non-GMO options. It\u2019s important to note that edamame and tempeh,  unlike tofu, have not been heavily processed and do not contain a long list of ingredients. Tempeh especially is a healthy option, as it\u2019s been fermented, making it a great source of prebiotics and fiber\u2014which is amazing for your gut health. You can read more about tempeh, hemp seeds and nutritional yeast here<\/a>.
<\/p>\n\n\n\n

Here\u2019s a breakdown of the top vegan protein sources: <\/strong><\/h3>\n\n\n\n

<\/p>\n\n\n\n

Beans and Legumes<\/strong><\/h2>\n\n\n\n

<\/p>\n\n\n\n

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(Per \u00bd cup)<\/p>\n\n\n\n

Chickpeas – 6g<\/p>\n\n\n\n

Lima beans – 7.5g <\/p>\n\n\n\n

Black beans – 7g<\/p>\n\n\n\n

Lentils – 9g<\/p>\n\n\n\n

Peas – 4g<\/p>\n\n\n\n

Edamame – 8.5g<\/p>\n\n\n\n

Tempeh – 15g (4 oz.)<\/p>\n\n\n\n


<\/p>\n\n\n\n

Grains<\/strong><\/h2>\n\n\n\n

<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

<\/p>\n\n\n\n

(Per 1 cup cooked)<\/p>\n\n\n\n

Brown rice – 5g<\/p>\n\n\n\n

Wild rice – 7g<\/p>\n\n\n\n

Quinoa – 8g<\/p>\n\n\n\n

Buckwheat – 6g<\/p>\n\n\n\n

Oats – 6g<\/p>\n\n\n\n

Millet – 6g <\/p>\n\n\n\n


<\/p>\n\n\n\n

Nuts<\/strong><\/h2>\n\n\n\n

<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

<\/p>\n\n\n\n

(Per \u00bc cup)<\/p>\n\n\n\n

Almonds – 7g<\/p>\n\n\n\n

Cashews – 5g<\/p>\n\n\n\n

Walnuts – 4g<\/p>\n\n\n\n

Pistachios – 6g<\/p>\n\n\n\n

Hazelnuts – 4g<\/p>\n\n\n\n


<\/p>\n\n\n\n

Seeds<\/strong><\/h2>\n\n\n\n

<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Sunflower seeds – 7g (1\/4 cup)<\/p>\n\n\n\n

Pumpkin seeds – 10g (1\/4 cup)<\/p>\n\n\n\n

Tahini – 7g (2 tbsp.)<\/p>\n\n\n\n

Hemp seeds – 10g (3 tbsp.)<\/p>\n\n\n\n

Chia seeds – 6g (2 tbsp.)<\/p>\n\n\n\n

Flaxseed – 4g (2 tbsp.)<\/p>\n\n\n\n


<\/p>\n\n\n\n

Plant-based Complete Proteins <\/strong><\/h2>\n\n\n\n

<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Hemp seeds – 10g (3 tbsp.)<\/p>\n\n\n\n

Nutritional yeast – 12g (\u00bc cup)<\/p>\n\n\n\n

Tempeh – 15g (4 oz.)<\/p>\n\n\n\n

Edamame – 8.5g (\u00bd  cup)<\/p>\n\n\n\n

Tofu – 12g (4 oz.)<\/p>\n\n\n\n

Quinoa – 8g (1 cup cooked)<\/p>\n\n\n\n


<\/p>\n\n\n\n

Looking for delicious vegan recipes? Look no further! <\/strong><\/h2>\n\n\n\n

<\/p>\n\n\n\n

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PROTEIN-PACKED VEGAN PAD THAI<\/em><\/a><\/p>\n\n\n\n

<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

CREAMY PUMPKIN ALFREDO PASTA<\/em><\/a><\/p>\n\n\n\n

<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

3 QUICK AND EASY VEGAN MEALS<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

The number one thing vegans get asked is \u201cHow do vegans get enough protein?\u201d What the people asking this question […]<\/p>\n","protected":false},"author":10,"featured_media":19014,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-19005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":{"hide_blog_author":false,"publication_link":"","print_circulationviewership":"","unique_monthly_visitors_":"","before_image":false,"after_image":false,"location_page":""},"yoast_head":"\nHow to Get Enough Protein as a Vegan - Burn Boot Camp<\/title>\n<meta name=\"description\" content=\"Consuming enough complete proteins is important for repairing your muscle fibers. 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