So, you’re on a vegan diet, but you also love hitting the gym and lifting weights? Every gym rat knows how important it is to increase your protein intake when it comes to building muscle. But how much protein do you need to do that? That’s the question that we’re going to answer today. And not only that — we’ll also give you low-maintenance and effective tips on how to increase your protein intake without having to solely rely on powders and other dietary supplements.
How Much Protein Do You Need?
Alright, first things first: protein is essential for building and repairing muscles. But how much do you really need? Well, it depends on a few factors like your body weight, activity level, and fitness goals.
If you’re not super active, the general rule of thumb is about 0.36 to 0.45 grams of protein per pound of body weight per day. But if you’re hitting the gym regularly and pushing yourself with resistance training, you might need a bit more to support muscle growth and recovery.
For those looking to build muscle, aiming for around 0.55 to 0.91 grams of protein per pound of body weight per day is a good starting point. And if you’re really hitting it hard in the gym or trying to lean out, you might even benefit from bumping that up to 1.0 to 1.3 grams per pound of body weight.
Plant-Powered Protein Sources
Now, onto the fun part — getting your protein fix from plant-based sources! We already have numerous articles on this topic. However, it’s always useful to remind ourselves that there are plenty of ways to get all the protein you need without ever touching a piece of meat or dairy. Or even protein powders.
Legumes like beans, lentils, and chickpeas are absolute powerhouses when it comes to plant-based protein. Plus, they’re super versatile. You can add them to tacos, stews, or salads. They always taste amazing and have around 7-9 grams of protein per 100 grams. Tofu, tempeh, and seitan are also fantastic options for vegans looking to up their protein intake. With 8-10 grams of protein per 100 grams, they can be an amazing substitute for meat.
And let’s not forget about nuts, seeds, and their delicious butters! Even though they are high in calories as well, when consumed in moderation, they can be a fantastic source of protein for vegans. Whole grains like quinoa, brown rice, and oats are another excellent source of protein for vegans. Plus, they’re packed with fiber and other essential nutrients.
Meeting Your Protein Needs
With so many delicious plant-based protein sources to choose from, meeting your protein needs on a vegan diet is easier than ever. The key is to focus on variety and incorporate a mix of different protein-rich foods into your meals. Snacking on protein-rich foods like edamame, hummus with veggie sticks, or a handful of almonds can also help you reach your daily protein goals. My personal piece of advice is to add at least 15 grams of protein to each of your meals. From a serving size of tofu to chickpeas, this could be a great way to get your daily protein count.
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