Protein Requirements for Vegans

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DO VEGANS NEED TO EAT MORE PROTEIN?

There is a rather strong rational argument that those who don't consume animal-based foods require more protein to be within optimal protein intake ranges especially if the goal is to maximise muscle growth or maximise muscle retention efforts during a fat loss phase.

What is this rational, why is this the case?

Plant-based proteins are slightly 'lower in quality' than their animal-based counterparts. What is referred to here is the amino acid composition of the different protein-containing foods, and whether they're a 'complete protein' containing all 9 essential amino acids (EAA's).

A complete protein is made up of 20 amino acids. 9 of them are essential (EAA's) meaning the body 'can't make them from other stuff', so we must get them through diet. While animal-based protein-containing foods contain all 9 EAA's, plant-based protein-containing foods often lack in 1 or more of the 9 EAA's. So in this sense plant proteins are 'less powerful', or 'less effective' for muscle growth or retention.

However, this isn't really an issue and rather just a slight inconvenience that is easily solved with slightly higher protein intakes and a wider variation of food sources to ensure all EAA's are present within the diet at sufficient amounts, and to 'make up for the lower quality'.

The main 'inconvenience' present is that many protein-containing plant foods come with 'extra baggage' in the form of additional carbohydrates and fats in high amounts. While almost all protein-containing foods come with carbohydrates or fats as well, and it's rare to find a food that is 1 macronutrient in isolation. The relative amounts, or 'protein to carb & fats ratio' is often less favorable for those trying to hit a 'higher protein' intake whilst keeping total Calorie intake within a ceiling required for fat loss to occur.

If we're going to put it down to numbers. Most people who eat animal foods can likely maximise muscular potential with protein intakes as low as 1.6g's per kilo of body weight per day, whereas this threshold for vegans may fall somewhere around 2g per kilo with 2.5g/kg likely around 'whats arguably optimal'. Unfortunately, really precise recommendations are difficult as protein requirements fall on a scale that may change based on the person & their situation. Just understand vegans probably need a little more.

Take home: Plant-based diets can be just as powerful as their animal containing counterparts in terms of muscle, it might just be less feasible from a real-world practically standpoint. A slightly higher total protein intake coming from a wider variety of food sources likely counteracts any potential drawbacks. The feasibility of protein targets and Calorie ceilings may be a little difficult if animal-based foods are off the menu, but it certainly can be done with some guidance from an FNC coach.

[1] Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters.