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How To Get More Protein On A Plant-Based Diet

How to Get More Protein on a Plant-Based Diet

How to Get More Protein on a Plant-Based Diet

Getting enough protein is a struggle that many plant-based dieters face. But given a proper game plan and execution, vegetarian and vegan athletes can meet their protein requirements with relative ease.

Coming up with that game plan, however, requires some high-level strategizing, which can feel daunting.

If you’re new to a plant-based diet or just looking to step up your plant-based protein game, it can easily feel like you’ve bitten off more than you can chew. In this article, we’ll explain the nuances of the plant-based protein problem and explain how to get more protein on a plant-based diet the simple way.

Protein 101

Most people understand the basics of protein; namely that it’s required for optimal health, performance, and – most notably – the repair and building of tissue.

What many people don’t know is that proteins are comprised of smaller parts called amino acids.

Amino acids are the building blocks of muscle and serve as the catalyst for nearly every chemical process in the body There are 20 amino acids in total, nine of which are classified as essential. Essential amino acids (EAAs) are the ones that the body can’t produce itself – they must be acquired through diet, and we need adequate levels of all of them in order to function optimally and thrive.

So, when we talk about getting enough protein, what we’re really talking about is getting the right amount of all of the EAAs.

Complete vs. Incomplete Proteins

Not all proteins are created equal. Every single dietary source is made up of different combinations of amino acids, and are characterized according to how much of each EAA they provide.

Foods that contain adequate amounts of all of the EAAs are known as complete proteins. Animal foods have complete EAA profiles, as do a select number of plant foods.

Foods that are missing one or more of the EAAs are classified as incomplete proteins. Most plant foods have incomplete EAA profiles, which means that you must strategically combine them to meet your needs.

The Plant-Based Protein Problem

So, the body needs adequate levels of all of the EAAs in order to function optimally…yet most plant foods have incomplete EAA profiles.

That’s where plant-based diets can get tricky.

In order to meet your protein needs on a plant-based diet, you need to know which plant foods provide complete EAA profiles and which are incomplete and need to be balanced out.

And on top of that, the body isn’t even able to absorb all of the protein we eat. The bioavailability of plant-based EAAs is generally lower than that of animal sources, so just because the package label says there’s protein doesn’t mean that your body is able to use it accordingly. This needs to be considered when you strategize your intake.

Basically, you need to eat the right amounts of the right kinds of plant-based proteins to meet your EAA needs. But before we get into the nitty-gritty of how to make that happen, you’ll first need to determine your daily protein requirements.

How to Determine How Much Protein You Need

The amount of protein you need each day depends on your age, gender, and activity level.

The current US recommended dietary allowance (RDA) is 0.36 grams per pound of body weight per day (0.8g/kg). However, this estimate does not account for active people, whose bodies need a little bit more to support training and recovery.

If you’re active, you’ll need a little more than the RDA…but contrary to what you may have heard, you don’t need that much more. Studies suggest that 0.55 grams per pound of body weight per day (1.2g/kg) is the maximum level from which most people can benefit – even athletes.

So in order to calculate your daily needs, all you need to do is multiply your bodyweight (in pounds) by .55.

That’s about 82 grams per day for a 150-pound person – not nearly as much as most people think you need!

Once you know what your daily needs are, you can use a combination of these three simple methods to meet them.

3 Ways to Get Protein on a Plant-Based Diet

1. Plants With Complete EAA Profiles

The most straightforward way to get protein on a plant-based diet is to consume a variety of plants with complete EAA profiles. There aren’t many, but they’re out there!

The most popular and simple sources to integrate into your diet include:

  • Tofu (20 grams of protein per cup)
  • Quinoa (8 grams of protein per cup)
  • Hemp seeds (6 grams of protein per cup)
  • Buckwheat (6 g protein per cup)

2. Protein Combining

Another common way to ensure adequate protein intake is to combine two or more incomplete sources whose EAA profiles complement each other.

And contrary to popular belief, you don’t even need to eat them at the same time or in the same meal – just ensure that all of your EAA’s are accounted for over the course of your day and your body will take care of the rest.

Classic pairings include:

  • Beans and rice (7-15 grams of protein per cup, depending on the type of bean)
  • Whole grain bread with nut butter (about 10 grams of protein per slice)
  • Soups or stews that have both legumes and grains (7-15 grams of protein per cup)

3. High-Quality Supplements

Because plant proteins are generally harder to digest than animal sources, your body can only absorb and utilize a fraction of the EAAs they contain, which can complicate things for plant-based dieters who are looking to optimize their intake. Sprouting and soaking your grains, nuts, and seeds can help, but the process is time-consuming and not always practical.

The simple solution is to supplement your intake with plant-based protein supplements like isolates, blends, and vegan EAAs.

Isolates and Blends

Protein in plant foods can be isolated and extracted to make protein-rich powders, most of which contain anywhere from 15-30 grams of easily-digested protein per serving. This helps address the absorption problem, but unless the isolate is sourced from a plant like hemp or soy, it’s going to have an incomplete EAA profile.

So, if you want to invest in a plant-based protein powder, make sure it’s a blend of complementary isolates to ensure your EAA bases are covered.

Rice and pea protein isolates, for example, are a good one-two punch of complementary EAA profiles. You can also blend your isolate with complementary food, like mixing chia protein in oatmeal or throwing some nut butter in your pea protein smoothie.

Plant-Based EAAs

Strategizing and tracking your EAA balance across all of your plants and powders is beyond the capacity of most of us who aren’t also nutritional scientists.

If you’re looking for the absolute simplest way to cover your EAA bases, then using a high-quality EAA supplement is a no-brainer.

Cue Kion Aminos, one of the cleanest, most effective EAA formulations available. It’s completely vegan, contains all of the EAAs, and is formulated for maximum absorption. In fact, with a 99% utilization rate, Kion Aminos are more easily absorbed than even the most bioavailable animal products. Take that you Paleo primadonnas!

The Bottom Line

As you can see, you have plenty of options for getting more protein on a plant-based diet.

But remember: When we talk about protein, we’re really talking about a balanced profile of EAAs that the body can easily digest.

In other words, EAAs are the currency of exchange that your body cares most about.

To get the full spectrum of EAAs on a plant-based diet, you can go all-in with complete plant-based sources, play incomplete protein match-maker, shore up your deficiencies with supplements, or use a combination of all of the above.

So there it is: Protein in a nutshell for those on a plant-based diet. Just be sure to pair that knowledge with a grain of action to make it count!

17 thoughts on “How To Get More Protein On A Plant-Based Diet

  1. Hi my friend has had cancer and it going it holistic now. She is vegan. Ben mentioned he would eat differently for cancer reasons. Should someone who has had cancer and is following plant based diet with cancer concerns keep protein low?

    1. Hi Megs, so sorry to hear about your friend. We’re not doctors and can’t provide medical advice, but we’d suggest a few books for more education! The Metabolic Approach to Cancer and Chris Beat Cancer are good ones. You can also post on our free community Facebook group, which has over 15,000 health-minded members than can provide further support and education.

      Best of luck and sending healing to your friend. xx

  2. The below comments are primarily because I really do want to find non-meat alternatives that provide sufficient protein for an athlete. Soy and Lentils and protein powders seem to be the choices without putting calories through the roof. (Which could be ok if your training volume is high enough)
    That’s a pretty old study, I think . And only one. And not done with vegetarian based protein (lower “quality”).
    From the article:
    If a recommended allowance for endurance athletes is calculated, based on the mean protein require- ment plus twice the standard deviation for the 12 men of this study, the value would be 1.26 g. kg-’ *day-’ for good quality protein or 57% higher than the RDA. Considering that the quality of mixed protein in a normal diet is lower than the protein mixture used in this study, a recommended allowance could be even >1.26 g* kg-l. day -1

    Check out Kato et al, 2016 Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method
    CO2 excretion displayed a robust bi-phase linear relationship (R2 = 0.86) that resulted in an estimated average requirement and a recommended protein intake of 1.65 and 1.83 g protein·kg-1·d-1, respectively, which was similar to values based on phenylalanine oxidation (1.53 and 1.70 g·kg-1·d-1, respectively). We report a recommended protein intake that is greater than the RDA (0.8 g·kg-1·d-1) and current recommendations for endurance athletes (1.2–1.4 g·kg-1·d-1).

    So 110g for a 150 lb athlete. Thats ~1000Cal just from lentils/tofu, which are the highest dentisy sources I can find.


  3. I was wondering what the daily recommended intake is in gms/lbs. Up until today I have been told .8g/lb. When did it become .55? These numbers are different.

    Also as we age I have been told we need more.

    I am a 58 year old male in good physical shape with no health issues and weight 170 lbs. What would you recommend for me?

  4. Thank you for this information. Can you please address obtaining optimal protein on a plant based diet while also minimizing carb (esp. starch,) intake? Thank you again!

    1. Hi Eddie, thanks for your question! It would be a little bit tricky to increase your protein on a low-carb plant-based diet, but you could definitely do it if you focused most of your protein intake from sources like nuts and seeds, eggs and dairy (if you are vegetarian, not vegan), spirulina, oysters or mussels, mushrooms, and maybe a good plant-based protein supplement. Obviously, you’ll need to limit your grain intake. If you’re looking for a good “keto for vegetarians” article, check this one out by our friend Mark Sisson:

      And here’s one if you’re vegan:

      Best of luck!

    1. Hey Jerry, great question. Spirulina can be a great source of plant proteins as well! Its amino acid profile is in fact complete, although it’s lower in sulphur-containing amino acids methionine and cysteine. Spirulina would be a great addition to a plant-based diet, as it also contains many lipids, vitamins, and minerals.

  5. Most EAA vendors get the leucine portion of the eaa from duck feathers and from China. Where do you get your leucine from and what is the source of you leucine?

    1. Hey Dennis, thanks for your question! Kion Aminos are completely vegan. The amino acids, including leucine, are derived from plant based sources such as beans and peas. They are pure, pharmaceutical grade, crystalline amino acids. There are no plant residues or sugars, yeast, gluten, soy, corn, wheat, rice, preservatives, or animal products.

  6. Thank you for the article Ben!

    I’m a vegetarian so I’m constantly looking to increase my protein intake via plant sources. My regular diet also includes some milk, eggs, and have recently sipping on some chicken bone broth few times a week.

    My question is – Do all animal sources have a complete EAA profile? Mainly, am I getting the complete plant EAA by consuming the limited animal protein that I listed above?

    1. Hi Vish!

      Most animal products, including eggs, dairy, and meat, do have complete EAA profiles. Chicken broth does not have a complete EAA profile, so you can consider supplementing that with plant foods or an EAA supplement to ensure you get a complete profile.

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