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Where do you get your protein?

A short guide to protein for vegan athletes


By OrganicAthlete
www.organicathlete.org

Of all the misconceptions about plant-based diets, the protein issue is the most misunderstood. The truth is that
it is virtually impossible to not get enough protein from a diet of a whole, fresh plant food when consuming
adequate calories. This handout clarifies the protein issue and explains how athletes can be sure they're getting
enough protein on a plant-based diet.

The Source of the Myth


In his article "Muscling Out the Meat Myth1," Professor Emeritus of Nutritional Biochemistry at Cornell University
T. Colin Campbell, Ph.D. writes, "Around the beginning of [the 20th] century, scientists came to believe--
erroneously--that animal protein led to improvements in sport competitiveness." They believed that animal flesh,
milk, and eggs stimulated body growth more "efficiently" than plant protein. Campbell continues, "Efficiency, in
this sense, meant that by eating animal protein one could gain more body weight per pound of protein
consumed. Efficiency, or high quality, can also mean speeding up all manner of body functions." Contemporary
research has proven that the consumption of animal protein is directly linked to chronic diseases including heart
disease, cancer, diabetes, and osteoporosis. But it was then that scientists began encouraging very high intakes
of around 110 to 130 grams of animal-based proteins a day.
Further confusing the American consumer is the agribusiness industry. Meat is money. Thus, the industry
advertises heavily to make sure that you keep buying their cuts, despite the counterproductive nature of the
foods in optimizing health.

How much protein do you really need?


According to international scientific organizations, including the World Health Organization, human dietary
protein needs range from 2-10% of total calories. The average American takes in 120-158% more than the
recommended daily allowance2. Even the USDA’s Dietary Guidelines for Americans3 says, “Protein is not limiting
in vegetarian diets as long as the variety and amounts of foods consumed are adequate.” For an athlete
consuming 2500 calories per day, 2-10% translates into 12.5-62.5 grams of protein per day, within the range of
what the Institute of Medicine recommends4.

Do athletes need more protein than the average person? Yes, but in direct correlation to an increase in calories
consumed. Active people will need to consume more calories to meet their energy needs. These needs are
easily met with whole, plant foods. Many sports nutritionists recommend as much as 1.5 grams of protein per
kilogram of body weight. This does not mean athletes should be eating concentrated protein foods like meat,
fish, eggs or protein supplements. In fact, according to Thomas Incledon, M.S., R.D. they should pay more
attention to their calorie intake. It takes 2,700 calories of energy to produce 1 pound of lean muscle. Consider
this: a 70 Kg (150 pound) sedentary male consumes a 2000 calorie diet of potatoes, beans, and broccoli. This
gives him 56 grams of protein per day (0.8 g/Kg). He starts training for the Boston Marathon and increases his
calorie intake to 4000 calories a day. Eating the same diet, he is now getting 112 grams of protein or 1.6 g/Kg5.

Meat Does Not Equal Muscle


While muscle is meat, you will not put on muscle or build strength by eating animal foods or protein supplements.
Muscle and strength are the result of hard work and recovery. However, there is no food or nutrient that will
cause you to gain muscle. Protein is incorporated into cells in response to training.
Protein and Recovery
The body becomes stronger and faster with the adaptations from training; therefore, recovery is tantamount to
athletic development. Protein is commonly,incorrectly, viewed as an energy food that will help you recovery
faster. If you're feeling weak and tired, the thought goes, you need to eat more protein. Recovery does not
occur because of increased dietary protein. Growth and repair happen best when the conditions needed for
recovery are met: adequate nutritional intake of carbohydrates, protein, essential fats, vitamins and minerals and
sufficient rest and relaxation. The first of these conditions is best met on a whole food, plant-based diet, and
insufficient rest and sleep are often overlooked as a cause of low energy and poor recovery.

Protein Combining
All proteins, both vegetable and animal, are a combination of twenty amino acids, nine of which are biologically
required (essential). Historically vegetable protein has been labeled 'incomplete' due to being limited in one or
more amino acid. The myth of 'protein combining', the idea that vegetarians need to eat multiple protein sources
in the same meal, sprung from this idea and dominated vegetarian nutrition discussions for many years. This
concept was refuted in the 70's and vegans can easily obtain all of the essential amino acids as long as a variety
of protein sources are eaten throughout the day and adequate calories are consumed.

Protein Supplements
The health marketplace is clogged with protein supplements heralded as the elixir that will help you recover fast
or get huge. Many athletes will take a protein supplement just to be “sure” they get enough protein for recovery.
Yet supplements are one of the most processed foods you can buy. Most of the nutrition that the original food
had is been lost in the refining process. Athletes should give their body exactly what it needs nutritionally.
Whole plant foods do just this.

For Optimal Health and Performance, Eat Your Fruits and Veggies
Fresh fruit and vegetables not only provide optimal amounts of protein, but also supply carbohydrates, essential
fats, fiber, vitamins, minerals, and a host of phytonutrients. Fruits and vegetables are by far the healthiest foods
you can choose to fuel your quest for optimal health and athletic performance. So leave the protein powders at
the store and let the animals roam, and you will still reach your peak potential. With dedicated training, a healthy
lifestyle, and a diet rich with fruits and vegetables you can achieve your health and fitness goals.

About OrganicAthlete
OrganicAthlete is a nonprofit organization with the mission to promote health and ecological stewardship among
athletes of all ages and abilities by sharing information, building community and inspiring through athletic
example. For more information on health and nutrition for athletes, please visit www.organicathlete.org.

References:
1
"Muscling Out the Meat Myth" by T. Colin Campbell: http://www.vsdc.org/meatmyth.html
2
NHANES III, 1988-1994. National Health and Nutrition Examination Survey III." Am J Public Health. 2002; 92:
2: 250-6.
3
The USDA’s Dietary Guidelines for Americans: http://www.nal.usda.gov/fnic/Dietary/9dietgui.htm
4
The Institute of Medicine’s Dietary Reference Intakes: Macronutrients:
http://www.iom.edu/Object.File/Master/7/300/0.pdf
5
example excerpted from the McDougall Newsletter:
http://www.nealhendrickson.com/mcdougall/030900puathletesarepeopletoo.htm

Further reading:
Nutrition and Athletic Performance by Dr. Doug Graham, The China Study by T. Colin Campbell, Becoming
Vegan by Brenda Davis

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