{"id":242,"date":"2019-09-20T16:30:31","date_gmt":"2019-09-20T16:30:31","guid":{"rendered":"https:\/\/mrplantbased.com\/?p=242"},"modified":"2020-03-11T07:33:50","modified_gmt":"2020-03-11T07:33:50","slug":"how-much-vegan-protein-powder-per-day-should-you-have","status":"publish","type":"post","link":"https:\/\/mrplantbased.com\/how-much-vegan-protein-powder-per-day-should-you-have\/","title":{"rendered":"How Much Vegan Protein Powder Per Day Should You Have?\u00a0"},"content":{"rendered":"

The recommended<\/em> amount of protein per day is about 0.8 gram per every kilogram<\/strong> you weigh.\u00a0<\/span><\/p>\n

This can come from any<\/em> source of protein, it isn\u2019t exclusive to either vegan or animal protein.\u00a0<\/span><\/p>\n

That said, make sure to VARY your protein sources.\u00a0 <\/span><\/p>\n

When you\u2019re sticking to a vegan diet, it\u2019s important<\/strong> to get ALL of the essential amino acids<\/strong> in your diet<\/a>.\u00a0<\/span><\/p>\n

Vegan diets are known to be lacking<\/em> in vitamin B12, so make sure you either take supplements or eat foods like soy milk, almonds, and leafy greens.\u00a0<\/span><\/p>\n

A good supplement to help get enough B12<\/em> is nutritional yeast flakes<\/strong> … like these on Amazon.<\/a> <\/span><\/span><\/p>\n

You just add them to your meals and they taste great<\/em> as well.\u00a0\u00a0<\/span><\/p>\n

How Much Vegan Protein Powder Per Day?<\/span><\/strong><\/h2>\n

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. <\/span><\/p>\n

That will depend greatly on several<\/strong> different<\/span> factors. Such as height, weight, age, activity levels, and more.\u00a0<\/span><\/p>\n

Since your diet is constantly changing. The amount of time and energy you spend working out may not always be consistent. <\/span><\/p>\n

It\u2019s important to factor in all<\/em> elements of your diet and daily routine. <\/span><\/p>\n

This makes sure you\u2019re receiving the best amount of protein for YOU<\/em><\/strong>.\u00a0<\/span><\/p>\n

Always read the nutrition label<\/em> to see exactly how much protein is in each serving, and how much each serving is.\u00a0<\/span><\/p>\n

In order to calculate how much protein powder you need.<\/strong> You\u2019ll need a basic idea of how much protein your body needs. <\/span><\/p>\n

How much you\u2019re already getting from your diet. <\/span>And how much your daily activity will deplete your protein levels.\u00a0<\/span><\/p>\n

Let\u2019s take a closer look at calculating how much vegan protein powder per day<\/strong> you should have.\u00a0<\/span><\/p>\n

Using a Vegan Protein Calculator<\/span><\/strong><\/h2>\n

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To calculate the amount of protein you need, you will need to know your height<\/strong><\/em>, weight<\/strong><\/em>, age<\/strong><\/em>, activity<\/strong> level<\/strong><\/em>, body mass index<\/em><\/strong>, and estimated calorie<\/strong><\/em>, vitamin<\/strong><\/em>, and nutrient needs.<\/strong><\/em>\u00a0<\/span><\/p>\n

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.- \u201chttps:\/\/fnic.nal.usda.gov\/fnic\/dri-calculator\/<\/a><\/span>\u201d<\/span><\/p>\n

It’s super simple<\/strong> to use. Put in a just a couple of figures and you’ll know your requirements.\u00a0<\/span><\/p>\n

By utilizing online protein calculators, you get reasonably accurate results through broad estimates. <\/span><\/p>\n

It’s not perfect but it is a good baseline.<\/span><\/p>\n

How to Know How Much Vegan Protein Powder You Need?<\/span><\/strong><\/h2>\n

You see, you aren\u2019t using this vegan protein powder to supply ALL of the protein in your diet, it\u2019s being used as a protein supplement for what you don\u2019t get through your daily diet.\u00a0<\/span><\/p>\n

That means, if you want to know how much protein powder you need, you\u2019ll need to know how much<\/strong> you\u2019re ALREADY getting.\u00a0<\/span><\/p>\n

Track your food and protein intake for a week<\/span> to give you an idea<\/em><\/strong> of how much you\u2019re eating and drinking on a daily basis.\u00a0<\/span><\/p>\n

It doesn’t need to be perfect, just an estimate.\u00a0<\/span><\/p>\n

Another important thing to be familiar with are is Dietary Reference Values (DRV).\u00a0<\/span><\/p>\n

These are a set of nutritional recommendations set up through the government to help you gauge the nutrients<\/strong>, vitamins<\/strong>, and the proteins<\/strong> you need in your diet.\u00a0<\/span><\/p>\n

What makes vegan protein calculators so helpful is that they\u2019ll take those Dietary Reference Values and then compare them to the information you put in about yourself.<\/strong>\u00a0<\/span><\/p>\n

Providing you with calculations you can then<\/em> use to monitor your protein powder consumption.\u00a0<\/span><\/p>\n

How Much Protein for Vegans to Build Muscle?\u00a0<\/span><\/strong><\/h2>\n

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If you’re trying to build muscle<\/strong> then you WILL need more protein than a regular person.<\/span><\/p>\n

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.\u00a0<\/span><\/p>\n

This is almost twice as much as the recommended daily protein intake<\/strong>, but the harder you work your body, the more protein your body will need.\u00a0<\/span><\/p>\n

It is possible to obtain all the protein you need, even for someone building muscle, on strictly a vegan diet. <\/span><\/p>\n

There are plenty of vegan bodybuilders who pack on the muscle eating a plant-based diet.<\/strong><\/span><\/p>\n

Even without the use of protein powders, but this would require that person to eat loads of foods rich in protein.\u00a0<\/span><\/p>\n

They will also have to find other ways to get things like vitamin B12 and calcium in their diet. <\/span><\/p>\n

The easiest way to do this is to buy calcium<\/strong> and<\/em> vitamin B12 supplements<\/strong> like the nutritional yeast flakes you can get here on amazon.\u00a0<\/span><\/a><\/span><\/p>\n

Highest Vegan Protein per Calorie\u00a0<\/span><\/strong><\/h2>\n

Another important factor that plays a role in building muscle is making sure you\u2019re getting enough calories<\/strong> from your diet.\u00a0<\/span><\/p>\n

Having a vegan diet rich in vegetables and fruits can<\/em> lead to a low-calorie intake throughout the day.\u00a0<\/span><\/p>\n

It\u2019s important to know what vegan foods will have a high protein content<\/strong><\/a>, that way you know what foods to use when you\u2019re making meals or eating snacks.\u00a0<\/span><\/p>\n

Here are some common foods and their protein content per 200 calories:\u00a0<\/span><\/p>\n