Vegan protein and regular protein are important to build muscles, maintain a balance in your immunity and your hormones and repair tissues. Body builders and athletes in training will need more protein in the daily diet than other people. Great sources of protein include fish, eggs, poultry, meat and dairy products. Good sources also include fruits, veggies, seeds, nuts, grains and soya products.
Vegans will need to work harder making sure that they receive enough protein every day. Keep in mind that the body cannot store vegan protein and the protein you eat today needs to be replenished tomorrow. There are three classifications of vegetarians.
To help vegans create healthful diets containing good amounts of vegan protein, they need to select variations of food groups which include seeds, nuts, legumes, fruits, vegetables and grains. Select unrefined, whole food and lessen the intake of heavily refined, fatty or sweet food. Include a vitamin B-12 supplement in your diet and a source of Vitamin D if there is limited sun exposure involved.
The United States recommended daily allowance for an average forty-year old man weight one hundred and sixty pounds is fifty six grams of protein. For a one hundred and forty pound woman of the same age, the USRDA is forty six grams.
Another way of putting it is that you need to eat about .36 grams for every pound of your body weight. The truth is that your need for protein depends on your body type, pregnancy, lactation, physical activity, health, growth, size and age.
Vegans really do not need to get complete vegan protein and it isn't really necessary to combine certain food all in one sitting to create complete protein. All foods that are plant-based have different protein amounts, as well as fat and carbs which are all necessary. The body combines all the different sources of protein to get the complete version it needs.
What exactly is complete protein? This is protein that has all the necessary amino acids that are combined in correct proportions.
On the other hand, incomplete protein also has the different amino acids but these are usually in low amounts or a couple of them are missing.
Most vegans know that you get complete protein from animal sources and they also know that they need to find another sources other than animal sources. . Many plant foods contain missing amino acids which limit the other amino acids availability in the foods. Just like you and me, vegans need to get complete protein. Body-building vegans, especially need to be vigilant in getting their vegan protein daily and completely.
Each type of plant food that contains vegan protein has its own unique profile of amino acids. This comes from tubers to green leafy veggies, quinoa to barley, tofu, lentils, macadamia and even Brazil nuts. Eating various types of plant food through the day will give you enough protein.
There are three categories of protein when it comes to plant food. These are nuts & seeds, grains and legumes. The body puts the incomplete amino acids from these types of food to create the total protein you need daily.
An example would be the amino acids found seeds, nuts and grains which balance out the ones from legumes like lentils and beans. Fruit and veggies give you large amount of protein too. An avocado, for instance, has three complete protein grams and an average-size potato has four grams.
The best amino acid sources for vegan protein are histidine, which you can get from turnip greens, spinach, radishes, garlic, endive, dandelion, cucumber, celery, carrots, beets, alfalfa, pomegranates and apples.
Arginine is an amino acid you can get from nutritional yeast, parsnips, radishes, potatoes, lettuce, leeks, green veggies, cucumbers, celery, carrots, beets and alfalfa. Valine comes from turnips, tomatoes, squash, okra, dandelion greens, pomegranates, almonds, beets and apples.
Tryptophan is also part of vegan protein and comes from Brussels sprouts, carrots, chives, endive, fennel, snap beans, celery and turnips. Threnoine comes from collards, celery, kale, iceberg lettuce, laver, nori, lima beans and papayas. Phenylalanine comes from tomatoes, beets, pineapples, parsley, spinach, beets, apples and pineapples.
Methionine comes from filberts, kale, horseradishes, sorrel, chives, cauliflower, Brazil nuts, cabbage and watercress. Lysine comes from turnips, cucumbers, apricots, grapes, pearls, apples, alfalfa and carrots. Isoleucine comes from coconut, sunflower seeds, olives, papayas and avocadoes.
By eating all the different fruits, vegetables, seeds, nuts, legumes and grains daily, vegans will be able to complete their daily protein requirements.
Finding ways of getting your total vegan protein is not really rocket science. You do not need to analyze everything and keep track of every little crumb. Natural eating has been what human beings have survived on for centuries. Eat what you love and varieties of it, and you will get the extra bonus of completing your protein needs daily.