How To Optimize Protein on a Plant-Based Diet
One of the biggest misconceptions around plant-based eating is that you aren’t able to get enough protein. It's important to be cognizant about protein intake on a plant-based diet because it does involve some education and additional planning. You can build muscle, eat a high protein diet and get the nutrients you need from plant foods, with a little extra caution and care.
How Much Protein Should I Eat?
There are many schools of thought around how much protein you need. First of all, protein needs are always individualized depending on the stage of life, activity level, weight and gender, protein needs do vary.
The RDA, or recommended dietary allowance, states that we need 0.8-1.2 grams of protein per kilogram of body weight for the general population. If you’re unsure how to calculate your weight in kilograms, divide your weight in pounds by 2.2.
For example: 120 lbs / 2.2 = 54.5 kg
It’s important to note that the RDA amounts are not specified for plant-based eaters, and tend to be pretty low for overall needs. Take this 120 lb person as an example. Based on the RDA for protein, a 120 lb individual would need between 44 to 65 grams of protein, which is not enough! Especially for someone who is active, or over 50 years old, for example.
You may have also heard that you need one gram of protein per pound of bodyweight, which can easy result in a very high amount, especially for people at a higher weight. Take someone who is 250 lbs for example. Eating 250 grams of protein in a day is a lot.
I try to find a happy medium between some of these thoughts around protein. Generally, I recommend that one consume between 25 to 30 grams of protein per meal plus protein with their snacks.
This can equate to around 75-130 grams of protein per day on average.
Needless to say, this varies based on the person and many factors, but can be used as a general baseline. Someone athletic may need even more protein, so be sure to speak with your registered dietitian regarding your specific protein needs.
How Do Plant-Based Proteins Compare To Animal Proteins?
One major benefit of plant-based proteins is that many of them are high in fiber, like beans, lentils, nuts and seeds, for example. While fiber has numerous known health benefits, higher fiber content can also slightly reduce protein absorption. Moral of the story here is that if you are strictly plant-based, it doesn’t hurt to add an extra 10% to 20% of protein per day, which can help you better meet your needs. You can also aim for the high end of the recommended amount above 75-130 grams per day to play it safe. Animal proteins do not contain fiber, which can be both a negative and a positive, depending how you look at it.
Also, as we age, protein is less easily absorbed and muscle mass tends to decrease over time. Muscle becomes much harder to build as we get older. Now, you can absolutely build muscle on a plant-based diet, but it does require incorporating regular resistance exercise, consuming quality protein at meals and snacks and typically, an increase in overall calories.
Protein needs increase as we get age due to muscle mass loss and reduced protein absorption.
What Are Plant-Based Sources of Protein?
The main sources of plant-based protein include:
Soy - tofu, tempeh, edamame, soy milk, soy beans
Beans and legumes
Nuts
Seeds - hemp, chia, pumpkin, etc.
Whole grains - quinoa, oatmeal, wild rice, etc.
Protein powders - pea protein, pea/rice blends, soy isolate
Easy Additions to Boost Protein on a Plant-Based Diet:
Blend silken tofu into smoothies
Add hemp hearts to oatmeal or salads
Use soy milk instead of almond milk for oatmeal, cereal or smoothies
Add nuts to salads or steel cut oats
Steam edamame for a hearty snack
Swap regular pasta for chickpea or lentil based pasta
Add chickpeas and beans to salads or wraps
Incorporate a greek style plant-based yogurt
Add a protein shake if appetite is poor, or after exercise to help build muscle
Never cooked tofu? Click here for 5 to make tofu, plus five recipes! Soy is also a great source of leucine, which is an essential amino acid in MPS (muscle protein synthesis)!
Conclusion
Yes, you can get enough protein on a plant-based diet. It’s important to be mindful about adding protein to all meals and snacks, and incorporating a variety of protein sources. Aim between 75-130 grams of protein per day and as always, speak to your registered dietitian to understand your individual protein needs better.
Watch the Instagram Live replay on this topic HERE with Haley Bishoff, RDN, LD and Nichole Dandrea-Russert, MS, RDN.
