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Got Plant Muscle?

Lifestyle Nutrition Fitness Vegan Health & Wellness
By: Brooke R. and Olga G. June 28, 2017

With the rise of popularized diets and lifestyles, many people that are focused on their health goals want to know “Where do I get my protein?” Vegans and vegetarians alike are often scrutinized for not consuming enough protein. However, this common misconception that protein is only obtained from animal-based foods is becoming increasingly outdated.

It is easy to see why protein has become such a big focus of modern health concerns, being that protein forms the ‘building blocks’ of life and is used to build skin, hair, nails, cartilage and tendons, keeping them strong and healthy. Protein also helps to form essential enzymes, antibodies, hormones, and renew cells regularly.

As you traverse this territory of plant-based protein, we recognize that there are some questions that need to be answered, such as:

“How much protein do we really need?”
“What about ‘complete’ proteins?”
“What plant-based sources can we derive our protein from?”

 


“How much protein do we really need?”

The RDA (recommended dietary allowance) for an average adult is 0.8 grams per kilogram (0.36 grams per pound) of body weight. When broken down to 4 to 5 small meals per day it is really not that much.

 

“What about ‘complete’ proteins?”

Protein does not have to be the focus of every meal for you to reach a sufficient daily allowance. Of the 22 amino acids our bodies need, only 9 of them are essential amino acids, and cannot be created by the body. These essential amino acids are otherwise known as complete protein.

There is actually a lot of overlap when it comes to ‘sources’ of these essential amino acids. This means that having variety in your diet is so much more important than how much of one particular food or macro you eat. The greater the assortment of foods, the greater the odds are of you getting all of the essential amino acids your body needs.

So in essence, you don’t lose a thing by choosing plant protein. In fact, by eating less meat, you’re more likely to gain something positive, such as less inflammation, better bone strength, and all the satisfaction of recognizing you ate your veggies!

 

“What plant-based sources can we derive our protein from?”

We live in a nation full of options when it comes to protein shakes or protein bars, but there are many other plant-based options that are wholesome and nutritious!