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The human body is about 20% composed of proteins.
Not all of them are produced by the body on its own, so it is necessary to provide them daily in a balanced diet.
The main source of protein is meat.
What about for people who do not provide it?
Both vegetarian and vegan diets are based on the elimination of meat, but it is the vegan diet that rejects all animal products – eggs, dairy, cheese.
In such a situation, it is necessary to provide plant proteins or, in case of insufficient amounts, supplementation of protein shake mixes.
How to approach a vegan diet to provide the body with everything it needs, including during increased physical activity?
Elimination of animal products and the impact on health
Protein is the building block of basically all organs in the human body, as well as muscles.
It affects the development of the body, its growth and regeneration.
A person who leads a normal lifestyle and is at a normal weight for himself should provide about 0.9 g of protein per kg of body weight.
As for people who practice sports, the dose of protein in the diet should be up to twice as much (depending on whether the training is intense or rather recreational).
The amount of protein in the diet is also determined by the state of the body – the period of pregnancy and lactation, as well as the body’s convalescence process require the supply of protein in increased amounts.
A vegan diet is considered by many people to be low in protein, thus having a destructive effect on the body.
However, this does not depend on the type of diet but on its composition.
In a properly balanced menu, even if it does not contain meat and dairy products, plant-based protein can be quite sufficient.
Protein supplementation in a vegan diet
Which plant-based products have the most protein?
In pasta, rice, bread, beans, lentils, chickpeas, products such as soy milk and tofu, as well as sesame and pumpkin seeds.
A vegan diet that includes these products can be supplemented with protein supplementation, especially if you lead an active lifestyle.
There are substances on the market that, based on plant-based ingredients, provide an increased amount of protein, supplementing the amount of protein in the diet.
One of them is Applied Nutrition Vegan-Pro available in chocolate, strawberry and vanilla flavors.
It is a blend created on the basis of soy protein isolate.
Protein supplements, both in vegan and traditional versions, allow you to replenish nutrients before and after training in a tasty and quick way.
Protein is a key ingredient for post-workout muscle recovery, improves muscle endurance and strength, supports the body’s immunity and can help the body lose body fat.
A complete vegan diet
A plant-based diet excludes meats, milk, fish and eggs, as well as any products that are made from them, such as cheese.
As a result, one may be under the impression that this diet eliminates most of the high-value products available in stores that supply the body with the nutrients it needs.
Nothing could be further from the truth.
Meat and other animal products, while a good source of protein, are also often highly processed and filled with chemicals and harmful substances.
Plant products supplied in the right proportions will provide the body with everything it needs, including protein.
In addition, you may find that a vegan diet will even be a better choice, not only for the sake of the body’s health, but also for the sake of ecology and environmental protection.
The essence of the vegan diet, as far as protein is concerned, in this case, is legumes, but also grains or nuts.
Proper selection of ingredients, meal planning, as well as conscious attention to the amount of protein in the diet, will certainly make the vegan diet healthy and full of nutritional value necessary for the functioning of the body.
