Where do you get your protein?

How would I even get protein if I don’t eat meat? Will I have to drink protein shakes and eat synthetic ultra processed foods all the time?

This was literally the first question I had when I considered going vegan, just because I was at the height of my bodybuilding phase and was obssesed with hitting my recommended protein goals. I thought it must be possible but also that I would have to either eat mountains of daal or chickpea curry all the time or have to buy super expensive protein powders constantly.

First and foremost, can you actually get enough of the right protein from a plant-based diet?

The Middle“mammal”

I found it funny when I realised that all the animals I was eating get their protein from plants which contain the very same protein that my body needs.

Caveat: There are differences of course as cows and other ruminants have extra stomachs allowing them them to have a microbial fermentaiton chamber. For other herbivores, like gorillas and rhinos, they get their protein from the sheer volume of plants they consume.

Luckily I don’t eat grass like cows or need to consume a metric ton of plants. Similar to them though I can get my protein through plants from but from a more concentrated and diverse sources like legumes, nuts, seeds, and soy products.

Amino Acids: Gotta catch’em all

Do plants really provide all the protein we need though?

To get enough protein for muscle growth, repair and our overall health, we need to consume protein sources that provide all nine essential amino acids.

Meat, fish, eggs, and dairy are all complete protein sources, meaning they have all nine essential amino acids in sufficient quantities.

Tofu, tempeh, quinoa, and soy milk on the other hand… are also complete protein sources!

Protein Source	Protein / 100g	Calories / 100g	Complete Protein?	Exact Reference	Carbon Footprint (Source)
Tempeh	19.3 g	192 kcal	Yes	USDA FDC 172467	109 gCO₂e / serving
Firm Tofu	17.3 g	144 kcal	Yes	USDA FDC 172475	186 gCO₂e / serving
Soy Milk	3.3 g	33 kcal	Yes	USDA FDC 2257044	78 gCO₂e / serving
Quinoa (Cooked)	4.4 g	120 kcal	Yes	USDA FDC 168917	82 gCO₂e / serving
Black Beans	6.9 g	115 kcal	No	USDA FDC 2644285	85 gCO₂e / serving
Chickpeas	7.0 g	133 kcal	No	USDA FDC 2644288	85 gCO₂e / serving
Brown Rice	7.3 g	366 kcal	No	USDA FDC 2512380	135 gCO₂e / serving
Chicken Breast	22.5 g	165 kcal	Yes	USDA FDC 2646170	471 gCO₂e / serving
Salmon	20.3 g	197 kcal	Yes	USDA FDC 2684441	479 gCO₂e / serving
Beef	18.2 g	185 kcal	Yes	USDA FDC 2514743	4333 gCO₂e / serving

My conclusion from the data above is that it’s not hard to get proper protein with all nine amino acids from plant-based sources, but it is harder than if I were consuming meat regularly.

I can also see that the carbon footprint of plant-based protein sources is a lot lower than the meat which without a doubt make them a more environmentally sustainable choice. I saw how inefficient this is in this article

Rice ‘n’ Beans!

In the table are also chickpeas, black beans, and brown rice which are not complete protein sources. However, legumes contain a good amount of essential amino acids and high in lysine but don’t have enough methionine on their own. In contrast rice is usually low in lysine but contains sufficient methionine. By combining legumes with grains like rice, one can obtain a complete protein profile with all nine essential amino acids. Our bodies are smart enough to collect amino acids and pool them together to form complete proteins as needed!

Not Hard, But Harder

The truth of the matter is that it’s completely possible for me to get my protein from a well-planned and balanced plant-based diet.

Obviously, it’s easier to do with a meat-based diet because animals are a living collector of amino acids. Unfortunately they are a terribly inefficient converter of plant-based protein into animal protein which means that every meal of meat actively increases my impact on the planet. Not to mention the health or ethics.

So turns out I can get my protein from plants. Plant power bebe!