Can I get enough protein as a vegan?
In 2021, a record-breaking 500,000 people signed up for Veganuary, taking the pledge to stop consuming animal products for the entire month of January. This is double the number of people who signed up in 2019 and part of a wider trend that’s seeing more and more people opting to go plant based, whether that’s for ethical, health or environmental reasons. Between 2014 and 2019, the number of UK vegans quadrupled, and in 2020 every single one of the UK’s top supermarkets officially had their own vegan range.
If you’re vegan, or thinking about going vegan, you might be worried about the impact it may have on your training, specifically when it comes to muscle building and getting adequate protein in your diet. But don’t worry.
Can I get enough protein on a vegan diet?
NHS recommends: minimum 50g per day. Strength training clients will need more (1.6g-2.2g / kg bodyweight)
Anyone who eats a plant-based diet will be familiar with the question, “Where do you get your protein from?”. The idea that getting enough protein without consuming animal products is difficult is without a doubt the most common myth about the vegan diet!
Most people equate protein with meat, fish, dairy and eggs. However, all plant foods contain protein, enough so that as long as you eat a varied and calorically-sufficient diet, you can easily get enough protein as a vegan.
When it comes to muscle-building, one thing to be aware of is that leucine (an essential amino acid used in the biosynthesis of proteins) tends to be relatively low in most plant proteins. As it is a key driver of muscle growth, you should make sure your client is not only consuming adequate amounts of protein, but also including plenty of leucine-rich sources of foods in their diet, like beans and legumes.
Top vegan sources of protein include wholegrains (e.g. quinoa, 8g per cup), legumes (e.g. chickpeas, 14g per cup), soy products, tofu (8g per 100g), tempeh (19g per 100g), nuts and vegetables. Leucine is found in seitan, seaweed, hemp seeds, nuts, soybeans and legumes.
Should I worry about plant protein being “incomplete”?
Animal proteins are considered “complete” as they contain all nine essential amino acids, whereas most plant-based sources of protein are “incomplete”, as they do not contain all nine (or at least, not in the quantities required by the body).
This wording can lead to animal proteins being seen as somehow superior, but rest assured you can build muscle without meat! A persistent myth says that vegans should combine incomplete protein sources together, to improve the overall amino acid “profile” of each meal. This idea was popularised in the ‘70s, with vegans told to eat, for example, rice AND beans, to make up for their relative shortcomings.
Research has robustly and repeatedly shown there is no need for anyone to think about complementing proteins at meal times. The American Heart Association states, “Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. Wholegrains, legumes, vegetables, seeds and nuts all contain both essential and non-essential amino acids. You don’t need to consciously combine “complementary proteins” within a given meal”.
Can I get enough calcium without drinking dairy?
NHS recommends: 700mg per day
We’re all raised on the idea that we need to drink lots of cow’s milk to grow strong bones, so it’s understandable to worry about the impact eschewing dairy will have on our skeletal health. The good news is there are loads of other ways to get calcium without milk and cheese. Top sources for vegans include leafy greens, like spinach (245mg per cup), kale (172mg per cup), bok choy and broccoli. Fortified cereals (up to 170mg per 30g serving), non-dairy milks (up to 190mg per 100ml) and soy products are also great ways to boost calcium.
Can I get enough iron?
NHS recommends: 8.7mg per day for all adults, women should consume 14.8mg until age 50
Iron is often associated with red meat, so you’d be forgiven for assuming that vegans might struggle to get enough. Fortunately, there’s actually lots of iron in beans (13mg per cup), nuts, legumes (up to 18mg per cup) and cereals - all of which tend to feature pretty highly on a vegan’s shopping list! Unless you’re showing clear signs of anemia or iron deficiency, it’s unlikely you need to worry.
How will I get my Omega-3s without oily fish?
Generally speaking, vegan diets are lower in saturated fat and cholesterol and higher in dietary fibre. This is really positive when we think about heart and gut health, however one thing to be mindful of is that vegan diets are often lacking in Omega-3 fatty acids, which other people get via fish. It’s important for vegans to include ground flaxseed, soy products, walnuts, algae and seaweed in their diet (the last two are especially important, to get DHA and EPA).
I’ve heard vegans need to supplement B12?
Yep. B12 is essential for human health, but it’s one of the only things you may really struggle to obtain through your diet. While you can boost B12 by including nutritional yeast in their diet, it’s sensible to take a supplement.
You may have also heard that other supplements are needed, for example zinc (it’s of no particular concern to vegans, but some evidence suggests plant sources may be harder for the body to absorb). I’d encourage you to eat a variety of wholegrains, beans, legumes, nuts and seeds) or iodine (most people get this from dairy or fish, but getting enough on a vegan diet is easy with seaweed and algae products).
TL;DR. Being vegan doesn’t mean being deficient!
People often assume that going vegan means risking a whole host of deficiencies, from protein and calcium, to iron and B12. This simply isn’t the case.
Any diet based on minimally processed foods, with plenty of wholegrains, vegetables, protein rich foods, beans, legumes, and fruit, is healthy whether it’s vegan or not. Any diet based on ultra-processed, highly sugary and fatty foods, with little variety and minimal consumption of vegetables and legumes, is unhealthy whether it’s vegan or not.
Need more guidance on plant-based strength training? Drop me a message.