The recommended amount of protein per day is about 0.8 gram per every kilogram you weigh.
This can come from any source of protein, it isn’t exclusive to either vegan or animal protein.
That said, make sure to VARY your protein sources.
When you’re sticking to a vegan diet, it’s important to get ALL of the essential amino acids in your diet.
Vegan diets are known to be lacking in vitamin B12, so make sure you either take supplements or eat foods like soy milk, almonds, and leafy greens.
A good supplement to help get enough B12 is nutritional yeast flakes … like these on Amazon.
You just add them to your meals and they taste great as well.
How Much Vegan Protein Powder Per Day?
It’s hard for me to just give you a figure, in terms of the ACTUAL amount of vegan protein powder you should consume in a day.
That will depend greatly on several different factors. Such as height, weight, age, activity levels, and more.
Since your diet is constantly changing. The amount of time and energy you spend working out may not always be consistent.
It’s important to factor in all elements of your diet and daily routine.
This makes sure you’re receiving the best amount of protein for YOU.
Always read the nutrition label to see exactly how much protein is in each serving, and how much each serving is.
In order to calculate how much protein powder you need. You’ll need a basic idea of how much protein your body needs.
How much you’re already getting from your diet. And how much your daily activity will deplete your protein levels.
Let’s take a closer look at calculating how much vegan protein powder per day you should have.
Using a Vegan Protein Calculator
To calculate the amount of protein you need, you will need to know your height, weight, age, activity level, body mass index, and estimated calorie, vitamin, and nutrient needs.
Now, this might sound a little intimidating at first, but there are actually tons of online resources you can utilize to determine exactly how much protein powder you need.- “https://fnic.nal.usda.gov/fnic/dri-calculator/”
It’s super simple to use. Put in a just a couple of figures and you’ll know your requirements.
By utilizing online protein calculators, you get reasonably accurate results through broad estimates.
It’s not perfect but it is a good baseline.
How to Know How Much Vegan Protein Powder You Need?
You see, you aren’t using this vegan protein powder to supply ALL of the protein in your diet, it’s being used as a protein supplement for what you don’t get through your daily diet.
That means, if you want to know how much protein powder you need, you’ll need to know how much you’re ALREADY getting.
Track your food and protein intake for a week to give you an idea of how much you’re eating and drinking on a daily basis.
It doesn’t need to be perfect, just an estimate.
Another important thing to be familiar with are is Dietary Reference Values (DRV).
These are a set of nutritional recommendations set up through the government to help you gauge the nutrients, vitamins, and the proteins you need in your diet.
What makes vegan protein calculators so helpful is that they’ll take those Dietary Reference Values and then compare them to the information you put in about yourself.
Providing you with calculations you can then use to monitor your protein powder consumption.
How Much Protein for Vegans to Build Muscle?
If you’re trying to build muscle then you WILL need more protein than a regular person.
In order to build muscle with a diet consisting of only vegan proteins, consuming around 1.5 grams of protein per every kilogram you weigh is an efficient start.
This is almost twice as much as the recommended daily protein intake, but the harder you work your body, the more protein your body will need.
It is possible to obtain all the protein you need, even for someone building muscle, on strictly a vegan diet.
There are plenty of vegan bodybuilders who pack on the muscle eating a plant-based diet.
Even without the use of protein powders, but this would require that person to eat loads of foods rich in protein.
They will also have to find other ways to get things like vitamin B12 and calcium in their diet.
The easiest way to do this is to buy calcium and vitamin B12 supplements like the nutritional yeast flakes you can get here on amazon.
Highest Vegan Protein per Calorie
Another important factor that plays a role in building muscle is making sure you’re getting enough calories from your diet.
Having a vegan diet rich in vegetables and fruits can lead to a low-calorie intake throughout the day.
It’s important to know what vegan foods will have a high protein content, that way you know what foods to use when you’re making meals or eating snacks.
Here are some common foods and their protein content per 200 calories:
- Kidney beans: 29 grams
- Zucchini: 26 grams
- Spinach: 25 grams
- Asparagus: 22 grams
- Lettuce: 21 grams
- Portobella mushrooms: 19 grams
- Soybeans: 18 grams
- Lentils: 17 grams
- Broccoli: 17 grams
- Cauliflower: 16 grams
- Kidney beans: 14 grams
- Peas: 13 grams
You should do your best to vary these protein-rich foods in your diet and throughout your daily meals.
Of course there are many other options out there, but these foods tend to have the highest amount of protein in them.
If none of these vegan options seem to catch your eye, you can always stick to your favorites and get what you need from a good vegan protein powder.
Some other common vegan foods that have 10 grams of protein or under are:
- Green peppers
With ingredients as common as these, you’re bound to find a handful of these in almost every meal you eat. In some cases, it’s good for your food to have lower protein content.
That way you can eat an abundance of it or vary up your flavors without overloading your diet with protein.
Especially considering you might have a tasty protein powder you’ve been wanting to use to help you build some muscle or lose weight.
Since building muscle often involves a high-calorie diet, it’s important to know the best food sources to include in your diet.
If you ever find yourself struggling to meet those daily needs, you always have your vegan protein powder to turn to.
Personally I don’t like eating all the time so a quick protein shake is a good option to save me eat a full meal when I don’t want one.
My favorite protein powder.
If you’re wondering what vegan protein powder to get, then Vivo Life is without a doubt my favorite protein powder.
You can check out my review here and if you like the sound then you can get a discount as well.
What To Do With This Information?
Okay, so now you know what foods are rich in protein. You’ve got an idea of what factors play into diet, and how protein can be obtained through MANY different sources throughout the day.
Go online and research into a vegan protein calculator.
From there, take the information it gives you about your daily nutritional needs. Then you map out your own daily and weekly diet routines.
Set a goal for your daily protein intake. Then chart all of the foods and protein powders you consume throughout the day. This will make sure you don’t lose track.
With this information in your hand, you can take advantage of your health. Build muscle. Lose fat. And in the most nutritious way possible.
Make sure you’ve got some good vegan protein powder to hand and all sorts of protein-rich snacks.
That way you’ll always be prepared to replenish your body after a hard day of working out!