Wondering if vegan protein is worse than animal protein? It's not true. We'll show you what to look out for when it comes to plant-based protein sources.
Table of contents
1. Plant vs. animal protein – the comparison
Animal protein can be found in many foods. Eggs, poultry, and dairy products in particular contain high amounts of this vital nutrient. Vegan protein is also readily available: It's found in almost all plant-based foods . Nevertheless, many fear that vegan protein reduces performance—completely unfounded!
Vegan protein also provides your body with vital amino acids, thus supporting important cellular metabolic processes. One advantage of protein from plant sources is its significantly lower fat and cholesterol content [1]. This makes plant-based protein popular not only among vegans, but also among people who want to reduce their fat intake.
The only difference in the effectiveness of plant and animal proteins is the speed of absorption into the bloodstream. Plant proteins take a little longer to take effect, but are just as effective as animal proteins.
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2. Vegan protein sources
Can I meet my daily protein needs through a vegan diet? Yes, absolutely! In fact, it's safe to assume that even vegans, with a reasonable daily calorie intake , consume slightly more protein than necessary [2]. Pulses, nuts, and grains, in particular , are versatile protein sources for vegans that can be easily integrated into a diet:
Kidney beans: 24 g/100 g
Long grain rice: 2.6 g/100 g
Tofu: 8 g/100 g
Tempeh: 19 g/100 g
Peanuts: 26 g/100 g
Cashews & Pistachios: 18g/100g
Almonds: 19 g/100 g
Chickpeas: 19 g/100 g
Lentils: 9 g/100 g
Broccoli: 3.5 g/100 g
Quinoa: 12 g/100 g
Oats: 13.5/100 g
Lupin seeds: 36 g/100 g
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Potatoes: 2 g/100 g
Sunflower seeds: 21 g/100 g
Depending on the preparation method and time, certain plant-based protein sources can experience slight or even surprisingly significant nutrient losses . The supposed superfood quinoa is the most affected: While it provides a whopping 12 g of protein uncooked, only a third of that remains after cooking!
3. What you need to pay attention to with vegan protein sources
Your body needs protein primarily for cell construction, breakdown, and remodeling . Almost every cell in the body is partially composed of protein. The molecules that make up these proteins are called amino acids. Your body cannot store or produce the eight essential amino acids , so they must be continually supplied from outside [3].
However, some vegan foods contain fewer essential amino acids than, for example, eggs, chicken, or whey. This is why animal protein is considered to have a higher biological value than plant protein sources.
If you want to make sure that your needs for essential amino acids are met, you should combine different vegan protein sources and eat a lot of legumes.
In addition to a protein-rich diet, vegan protein powder is also a good addition. Vegan whey or plant-based protein is available in many different varieties today. Most vegan protein powders are made from soy, rice , or sometimes lupin seeds .
To boost your daily protein intake, a vegan protein shake can help. This is especially helpful for athletes to support their training success [4]. If you exercise a lot, you can also get a protein boost between meals with nuts or other snacks.
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4. Vegan protein for muscle building
Although your body takes longer to metabolize plant protein for muscle building , it is then just as easily absorbed as animal protein . This is demonstrated, among other things, by a study conducted by Florida International University with a group of professional martial artists.
While one group received their usual animal protein, the other group received a vegan supplement. Both groups were observed over a period of six weeks and showed similar results [5].
The best vegan protein powder for you depends largely on your preferences. If, for example, you don't like the nutty, earthy flavor of lupin and soy, you can basically rule out most of the available products.
A good alternative, however, is plant-based protein powder made from rice or sunflower . Both are relatively tasteless, and the latter is also very nutrient-rich : Sunflower protein contains not only all eight essential amino acids but also many B vitamins and fiber.
5. Conclusion
Even as a vegan, you do n't have to worry about your protein intake . Plant-based protein sources are just as easily digestible as animal-based ones. So, with a balanced plant-based diet that combines various protein sources, you're on the safe side.
Athletes, in particular, benefit from the additional intake of plant-based proteins. Vegan protein powders, shakes, or snacks made from high-quality protein sources are well-suited for this. However, because vegan protein takes a little longer to take effect, it's a good idea to keep your protein levels stable over time . If you want to do your training success and muscle recovery a favor, make sure you regularly consume additional protein between meals.
6. Sources
[1] Craig, Winston, Health effects of Vegan diets, The American Journal of Clinical Nutrition (2009), Vol. 89, Issue 5, p. 1627S-1633S, https://academic.oup.com/ajcn/article/89/5/1627S/4596952 .
[2] Jaceldo Siegel, Karen; Rizzo, Nick S., Nutrient Profiles of Vegetarian and Non-Vegetarian Dietary Patterns, Journal of the Academy of Nutrition and Dietetics (2013), Vol. 103, Issue 12, p. 1610 - 1619, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4081456/ .
[3] WHO; FAO; UNU Expert Consultation, Protein and amino acid requirements in human nutrition: report of a Joint FAO/WHO/UNU expert consultation (2007), https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf?sequence=1&isAllowed=y
[4] Rogerson, David, Vegan diets: practical advice for athletes and exercisers, Journal of the International Society of Sports Nutrition (2017), Vol. 14, Issue 36, p.14 - 35, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598028/ .
[5] Kalman, Douglas; Escalante, Karen, The Body Composition Effects of Extra Protein in Elite Mixed Martial Artists Undergoing Frequent Training Over a Six Week Period, Journal of the International Society of Sports Nutrition (2017), Volume 14, Issue 31, https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0188-5#Sec124 .
