Summary: It is easy for a vegan diet to meet recommendations for protein, as long as calorie intake is adequate. This in turn ensures your body has all the protein it requires to repair and regrow but without the additional calories. Spreading protein across the day by including it in meals and snacks will produce multiple spikes in muscle protein synthesis. One of the biggest myths surrounding men and protein is that they need a lot more than women. Once this has been determined you can use supplements to get the extra protein you need.
Certain bioactive components in whey protein may be responsible for the cholesterol reduction however additional research is needed in this area. Casein protein powder is a slowly digesting protein which can help provide a steady stream of amino acids to the muscles for longer durations.
Endurance athletes in heavy training, athletes trying to gain muscle mass and strength athletes in initial stages of training all have protein needs higher than the general, non-exercising population. To figure out your protein needs, multiply your weight in pounds times 0.5 or you can just take your weight and divide by 2. For instance, a 70-pound (or 32-kilogram) kid should have about 35 grams of protein every day.
If we do a few calculations we see that the protein recommendation for vegans amounts to close to 10% of calories coming from protein. For people significantly different from these target weights, you may choose to include 0.8 grams of dietary protein per kilogram (about 2.2 pounds) of body weight. Despite the importance of the nutrient, there is an upper limit to the amount of protein that is needed by the body.
Dietary protein from different sources (eggs vs. beans, for example) has different amounts and types of amino acids, which makes them unique. Phosphorylation can either activate a protein (orange) or inactivate it (green). Personally, and for many of the clients I’ve worked with, I’ve found that increasing dietary protein tends to be one of the more effective strategies for weight loss.