The question about the protein supply in a plant-based diet is probably not spared anyone who eats a vegan diet. If you’ve ever Googled it, you know that you don’t have to eat steak to meet your protein needs. Here you can find out why the question is not entirely unjustified.
Along with fats and carbohydrates, proteins are the third group of so-called macronutrients. Together, they form the basis for all metabolic processes in our body. Proteins are responsible in particular for the following functions:
Proteins are built up from amino acids. There are 20 standard amino acids that are needed to build proteins. Eight of these are essential amino acids, which we must supply to our bodies through food:
From these 8 amino acids, the body can produce all the others itself.
Dietary guidelines recommend approximately 0.8g of protein per kilogram of body weight for optimal protein intake. For competitive athletes, even up to 2g of protein per kilogram of body weight is recommended. This means that a person who weighs 65kg and does competitive sports should consume about 130g of protein per day.
While it is relatively easy to get enough protein and especially enough of the essential amino acids by consuming meat and dairy products, it is a bit more challenging via the vegan diet.
Not all plant protein sources provide the same amino acid spectrum as meat, milk, eggs & Co. Therefore, it is particularly important in the vegan diet to combine different protein-rich foods to guarantee an optimal supply. But don’t worry: protein deficiency is rare in industrialized countries – even among vegans. However, the prerequisite is that you deal with your diet and plan it well.
Especially if you exercise a lot or have recently switched to a plant-based diet, it makes sense to get an idea of your protein supply. The body can maintain many functions through compensatory measures. The blood values can therefore remain in the normal range for a long time , even though the protein supply is not optimal. Therefore, a protein deficiency often remains undetected for a long time. So it makes sense to determine total protein to see if you can cover all the essential amino acids through your diet.
Is your protein supply working as it should? Are there problems with nutrient and oxygen transport or hormonal regulation? Find out with an easy-to-understand blood analysis from Rikai, available at more than 40 locations throughout Switzerland.
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