Is following a vegetarian diet new to you? Or do you train purposefully? And have you noticed room for improvement in your protein intake? In my opinion, it is suitable for everyone, not just vegans, to review and optimize their diet. As an active person, I often find myself that if I didn't pay extra attention, my protein intake would be too low. And then my body's recovery is also flawed. Vegan who is sporty and workouts systematically should pay special attention to protein intake and sources. Read more about how a protein-rich plant-based meal plan can help you to progress and recover from your workouts!
How much protein do we need?
How much protein do we really need? What are the official recommendations? Most health organs recommend a daily protein intake of 0.8 grams per kg / 0.36 grams of protein per pound of body weight.
However, it is good to note that this amount prevents protein deficiency, but the need is more significant for active and athletic people, just for example. The need for protein is individual and definable by factors such as activity level, age, muscle mass, physique goals, and overall health.
For example, if your goal is to lose weight or gain muscle mass, you should definitely guarantee an adequate protein intake. If you're interested in calculating your own protein needs, the web is packed with ample counters to help decide your daily protein needs.
Best sources of protein for a vegan
What are nature's best sources of plant protein? At the top of the list is tofu. What if you're vegan and don't like tofu? No worries, plenty of plant-based protein sources are available. For example, lentils, unsweetened soy milk, green peas, pumpkin and pumpkin seeds, and peanut butter are excellent protein sources for vegans. Did you find any of your favorites on the list?
A varied diet, including nuts, grains, and legumes, ensures that the vegan also gets the amino acids they need during the day.
Our Plant-Based Protein-Rich Custom Diet Meal Plan
We wanted to help out active & sporty plant-based eaters. And therefore we wanted to release our new custom diet meal plan 7-Day High Protein Plant-Based Diet Custom Meal Plan. Our meal plan is beneficial for those whose: protein intake is too low, diet is generally too one-sided, protein intake consists mainly of powders, or for example, those who need new protein-rich vegan cooking ideas. Enjoy your active and healthy life to the fullest!
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