🥩 Optimally combining plant proteins

Protein Requirements for Vegans

Vegans need approx. 10–20% more protein – and the right combination of plant sources for all essential amino acids.

Protein = 1.8–2.4 (vegan) g × kg body weight

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Why Do Vegans Need More Protein?

Plant proteins have lower bioavailability (PDCAAS score) than animal proteins, and some essential amino acids are limited in plant sources (e.g. lysine in grains, methionine in legumes). It is therefore recommended that vegans consume 10–20% more protein than meat-eaters: 1.8–2.4 g/kg daily.

Best Vegan Protein Sources

Tofu (8g/100g), tempeh (19g/100g), edamame (11g/100g), lentils (9g/100g), chickpeas (8g/100g), seitan (25g/100g), hemp seeds (31g/100g), pea protein powder (80g/100g). Soy and quinoa are complete proteins containing all essential amino acids.

Combining Proteins – the Smart Approach

It is not necessary to combine proteins at every meal – varying across the day is sufficient. Legumes + grains (e.g. lentil soup with bread, hummus with pitta) provide a complete amino acid profile. Quinoa and soy are naturally complete proteins.

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Frequently Asked Questions

Can I build muscle as a vegan?+

Yes – with 1.8–2.4 g/kg and consistent training, muscle building as a vegan is fully achievable.

Is plant protein as effective as whey?+

Slightly lower bioavailability – compensate with higher quantity and leucine-rich sources like soy.

Do I need vegan protein powder?+

Pea protein has a good amino acid profile and is helpful for hitting targets – but not strictly necessary.

Do I need to combine proteins at every meal?+

No – variety throughout the day is sufficient to cover all amino acids.

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