To those of you who work out, how do you meet high protein requirements as a vegan? Do you supplement with protein powder? Track macros?
I don’t think I get the optimal amount of protein by body weight from natural sources alone and it’s not a topic I know much about.
Feel free to share your favorite recipes and tips for increasing protein intake.
There’s nothing really special about being a vegan, other than making sure you’re getting enough of things. Omnivore bodybuilders don’t get enough fibre; vegans have their own challenges.
Soy, beans, lentils, and there are a few options for protein powders. As an omnivore it’s hard to hit macros so most people use protein powders; it would be the same for a vegan. There’s only so much protein rich food you want to eat whether it’s soy or chicken breast. Be wary of protein claims when looking at products or recipes; check the macros yourself. It could have 20g of protein but it comes with 50g carbs and 20g fat - that might not gel with the macronutrient distribution you’re targeting. For an example, almonds are primarily a source of fat, even though they contain protein.
If you’re new to this, I suggest at least looking at MacroFactor. I’m just a customer, not sponsored, but it’s quite good.
Thanks for your advice. I’ll check out MacroFactor. Right now now I’m relying mostly on tofu, beans, lentils, and chickpeas as a protein source. I was mostly curious about what other people are doing and whether it’s worth it to include protein powders.
A good protein supplement is very helpful. Some people argue it’s not necessary but I think that may be technically correct but you’re not going to progress the same way. I’ve been able to get by without it, but that’s been when I’m bulking, with a high TDEE, and as an omnivore eating a lot of dairy. 3800cal with 140g protein wasn’t hard :) Now I’m cutting and need 160g protein at 2400cal. My expenditure swings a lot!