4 Tips for Vegan Weightlifters to Get Enough Protein

By Kate Harveston

“How do you get enough protein?” Vegans and weightlifters get asked this annoying question all too often, but as a vegan weightlifter, you probably hear it twice as often.

The concern comes from outdated and misinformed nutrition data, and while most people get enough protein without even trying, as a weightlifter and a vegan, it’s a good idea to be aware of your protein intake. Here are our favorite tips to make sure you are getting the recommended amount of protein.

1. Don’t Stress Over Protein

Non-vegans like to be overly concerned with the protein intake of vegans, but the truth is that if you regularly eat a wide variety of healthy foods, you generally get enough protein and the full spectrum of amino acids that your body needs to build muscle. We’ve been taught to categorize foods as a protein, a carb, a vegetable, etc. but most foods provide a variety of nutrients across these categories. For example, even bread — what everyone thinks of as a carb — is a good protein source too.

Vegetables like peas and broccoli are also rich in protein. You don’t need to overload on traditionally thought-of protein sources to get what you need — most of the foods you already eat have protein, and they add up throughout the day. Many athletes and bodybuilders are vegan, and they don’t even count calories and nutrients. Consider supplementing with vitamins such as B-12 and D-3. Eat a healthy, varied diet and train hard, and you’ll succeed.

2. Increase Protein with Increased Activity

As you ramp up your training as a weightlifter, you’ll naturally burn more calories and build more muscle. It’s important that you increase your caloric intake the more you train, and as you increase calories, you’ll naturally increase your protein along with it.

The recommended daily allowance for protein is 0.36 grams per pound of your body weight. This ends up being about ten percent of the total caloric intake. However, this recommendation is for an average person, so as a weightlifter you should increase your calories and protein, the more you train and work out.

3. Spread Out Protein Intake Throughout the Day

It’s best to have some protein-rich foods at every meal, to allow your body to properly process the nutrients. Don’t think you can just slam one gigantic protein shake and be good to go for the day.

Your body likely will not absorb all of the protein from one massive serving and much of it will be wasted, so it’s best to spread it out over three to four meals. It’s also a good idea to consume 20-30 grams of protein within a half-hour of working out to promote optimal muscle growth.

4. Try Vegan Sources of Protein

There are so many delicious plant-based sources of protein, that it’s easy to eat a varied, healthy diet and get enough of this important nutrient — even for weightlifters. Try these protein-rich foods to get your daily allowances:

• Soy-based foods. Soymilk, tofu, tempeh, edamame and others provide versatile, classic plant-based protein sources.
• Plant-based protein powders. Try soy, hemp, pea or rice-based protein powders in your shakes and smoothies.
• Whole-grain foods. Whole-grain breads and pastas, brown rice and other grains like quinoa, kamut, farro or wild rice.
• Nutritional yeast. Sprinkle this miraculous yellow powder on potatoes or popcorn for a vegan cheesy flavor and pop of protein. Try it with whole-grain pasta for a vegan mac and cheese.
• Dark green veggies. Vegetables like broccoli, kale and spinach are especially rich.
• Spirulina and seaweed. Sprinkle spirulina powder into smoothies or enjoy nori on sushi wraps or in salads.
• Mock meats. You can find everything from burgers and hot dogs to ribs, sausage and bacon. Use in moderation as some are highly processed.
• Beans and lentils. Use in everything from chili to stews, curries and salads, or blend into hummus.
• Potatoes. Generally thought of as a carb, potatoes are also a good source of protein and minerals.
• Nuts and seeds. One of the most versatile sources of protein, nuts and seeds can be added to just about any dish. Try nut butters on sandwiches or in smoothies, or sprinkle chia, hemp, or flax seeds on just about anything. They work just as well with both sweet and savory foods.
• Mushrooms and mycoprotein. Mycoprotein, made from mushrooms, often appears in meat substitutes.
• Seitan. A wheat-based protein that makes a delicious and healthy meat substitute.

With the wide variety of delicious, healthy vegan protein sources available, it’s not only possible, it’s downright easy to be a vegan weightlifter and get all of the nutrients that you need. You can be just as healthy as your meat-eating counterparts, and you may even spend less money on groceries too!

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