This is a modified excerpt from my book, The Vegan Athlete's Nutrition Handbook: The Essential Guide to Plant-Powered Performance. I hope you enjoy it! Grab the book anywhere you enjoy purchasing books.
“‘How do you get enough protein?’" was my biggest hurdle to overcome until I heard several vegan world class athletes and bodybuilders on the Rich Roll podcast. I thought if they can perform at their level without eating meat or dairy, there is no reason for me to worry if I can get enough protein! So, my journey began about 3 years ago and never looked back. My daily elimination became effortless and I first noticed my facial skin started to feel so much better. Ironman and marathon trainings get intense and brutal sometimes, but I noticed I was recovering better and felt stronger for a longer duration. I literally started to feel like I was running on clean fuel. My mind and body are happier with whole food plant-based eating.”
-Izumi, Ironman and marathon competitor
Protein is often the number one concern for individuals transitioning to a plant-forward or plant-based diet. One of the most common questions from those unfamiliar with plant-based eating is, “But where do you get your protein?” This concern is understandable, as many have been conditioned to believe that protein is primarily found in animal products like dairy, eggs, and meat. It's widely known that protein plays a crucial role in supporting bones, hormones, digestive enzymes, nutrient absorption, cell regeneration, and is the most important macronutrient for building muscle mass.
That said, Americans tend to be somewhat protein-obsessed. Some fad diets focus exclusively on protein, and many high-protein foods on grocery shelves have even more protein added to them. Protein powders, which were initially created for athletes, are now found in 46 percent of American households.
In the Western world, protein deficiency among the average person is virtually nonexistent. Suboptimal protein intake is usually seen in individuals who don't consume enough calories or those who eat a diet heavy in ultra-processed foods that lack nutrition. (No surprise that protein isn't found in abundance in foods like Oreos and potato chips.)
When clients express an interest in eating more plants or transitioning to a fully plant-based diet, selecting a suitable protein replacement is often their biggest challenge. Once animal protein is removed, they may find their plates look empty—this is a common experience when transitioning to plant-based eating. (It was also my personal experience when I first went exclusively plant-based in 2013!) It's common to resort to large salads or piles of vegetables, which do contain some protein, but not enough to provide satiety, maintain muscle mass, or support other essential functions. A diet of lettuce alone is simply unsustainable. With over 200,000 edible plants in the world, there are plenty of options to explore!
Many people think about protein as a singular nutrient. However, when protein is consumed, the entire "protein package" comes with it. In this article, we will explore what else is ingested in that complete package of protein and why the source matters. In the meantime, if you'd like to learn more about protein and how to get enough protein on a plant-based diet, visit, Protein: Are You Getting Enough?
Protein: Why the Source Matters
When foods are consumed for their protein content, everything that comes with that food is also consumed. It's this protein "package" that can make a significant difference in health. For example, while a 3-ounce steak contains approximately 21 grams of protein, it also comes with saturated fat, heme iron (which has been linked to cancer, heart disease, and diabetes), cholesterol, and potentially antibiotics and hormones.
It lacks cancer-fighting compounds like dietary fiber and, in fact, contains cancer-promoting compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), chemicals that form when meat is cooked at high temperatures, such as grilling or pan-frying. Both of these are classified as probable carcinogens by the U.S. Environmental Protection Agency. Of note, plants can also contain chemicals that aren't so great for health when they're sprayed with pesticides. Purchasing organic can help avoid these synthetic chemicals, but, of course, it's also pretty pricey! To learn more about organic versus conventional and how to select chemical-free plant foods in the most economical way, visit, How Pesticides are Harmful and Is Organic Food Worth the Cost?
Consuming animal protein may also involve ingesting environmental toxins. The fats in meat and dairy products can store environmental compounds like dioxins—chemicals released into the air from industrial processes. Since dioxins are fat-soluble, meaning they prefer fat as their carrier, they can be stored in the fat of animals. When animal products are consumed, these dioxins are released as the animal fat breaks down, potentially causing more harm than the fat alone.
Now, I don't want to only deliver not-so-great news — you don't necessarily have to go vegan or be exclusively plant-based — simply cutting back on meat, dairy, and other animal products can significantly reduce your exposure to compounds that aren't serving your best health. There are lots of ways to swap out meat with plants, like adding one plant-protein dish a week or starting a Meatless Monday practice. For starters, try Better Than Your Frozen Black Bean Burgers, Tofu Ban Mí, or Lentil Quinoa "Meatballs."
The Plant-Based Advantage
In comparison to red meat, consider a plant-protein, like lentils. which provide 18 grams of protein and 16 grams of fiber per cup, along with many phytonutrients that have been shown to prevent and combat certain cancers, heart disease, and more. Lentils do not contain cholesterol, trans fat, hormones, antibiotics, or any known carcinogenic substances.
The same reasoning applies when comparing pork, poultry, and dairy products to plant-based options like quinoa, soy, nuts, and seeds.
This is just one of the many reasons why plant-based proteins shine. Unlike animal proteins, plant proteins come bundled with antioxidants. These powerful compounds work to neutralize some of the harmful chemicals before they can damage cells.
While pairing meat with antioxidant-rich vegetables can certainly help mitigate some of the less healthy compounds that come with meat, why not obtain protein directly from plants? This approach allows antioxidants to focus on other important tasks, such as reducing inflammation, boosting mood, supporting brain health, and promoting glowing skin.
The Plant-Powered Protein Package
Plant-based proteins like beans, peas, lentils, tofu, tempeh, whole grains, nuts, and seeds offer a health-promoting package:
Fiber: Promotes gut health, ensures regular bowel movements, and reduces the risk of certain types of cancer, heart disease, diabetes, and Alzheimer’s disease.
Antioxidants: Scavenge toxins and protect cells from damage.
Phytonutrients: These plant-produced compounds support gut, heart, brain, and immune health, to name a few.
Low in saturated fat and contain healthy fats: Plant proteins are naturally low in unhealthy fats and contain beneficial fats instead.
Zero hormones: No need to worry about disrupting hormones and, in fact, fiber can promote hormonal balance.
Non-heme iron: While this plant-based iron is absorbed less efficiently, it is not linked to the same risks as heme iron. See how to get enough iron and optimize absorption on a plant-based diet here.
Consider the Whole Package
When choosing a protein source, it's important to consider the entire package that comes with it if you want good physical and mental health. Plant-based protein sources offer a range of health benefits without the added risks associated with animal proteins. By choosing plant-powered protein, you are not just fueling your body with the protein you need but also providing your body with essential nutrients to thrive. Even by swapping out meat, dairy, or other animal-based proteins with plant protein just 2–3 times a week, you'll fight inflammation and promote good gut health, which supports overall health. Load up on those beans, lentils, and tofu any chance you get—your body will thank you for it!
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