Most vegans are tired of hearing comments about their food choices and the nutrients they lack. Contrary to popular belief, plant-based diets can provide more than enough protein. For example, beans provide 6 to 9 grams of protein per half cup, while edamame contains up to 18 grams of protein per cup, notes the Cleveland Clinic. Tempeh, whole grains, legumes, nuts, seeds, and nutritional yeast are also high in protein.
The recommended daily protein intake is 0.8 grams per kilogram of body weight, reports Harvard Medical School. That’s about 54 grams of protein for a 160-pound person or 72 grams for a 200-pound person. Vegans who eat grains, nuts, and legumes at most meals can get enough protein to build muscle, recover from training, and function optimally.
Tennis player Venus Williams, for example, starts her day with a high-protein vegan smoothie followed by several meals of nuts, quinoa, vegetables and other protein-rich foods, she said. Beet. Professional boxer Mike Tyson, basketball player Chris Paul, American sprinter Elijah Hall and other top athletes say veganism has helped them overcome injuries and perform at their best.
“Being vegan has helped me tremendously,” notes Olympic sprinter Morgan Mitchell (via The Beet). “I don’t feel sluggish like when I ate meat, and my post-workout recovery really took off. It was like a general cleanse for my body, and I started seeing better results on Track.”