Complete protein on a plant-based diet - is it a myth?
People always ask "but where do you get your protein?" and "don't you need complete proteins?" Let me address this once and for all.
You do NOT need to eat "complete" proteins at every meal. As long as you eat a variety of plant proteins throughout the DAY, you'll get all essential amino acids. The "combining proteins at every meal" thing is outdated 1970s advice.
Correct. The protein complementation myth was debunked decades ago. As long as you eat adequate calories from varied plant sources, amino acid deficiency is virtually impossible.
That said, plant proteins are generally less digestible than animal proteins (lower DIAAS scores). So you may need 10-20% more total protein than an omnivore to compensate.
My go-to plant protein sources with protein per cup/serving:
- Tempeh: 31g per cup
- Seitan: 25g per 3.5oz
- Lentils: 18g per cup cooked
- Chickpeas: 15g per cup
- Tofu: 20g per cup
- Edamame: 18g per cup
- Pea protein powder: 24g per scoop
As a coach I've worked with several vegan athletes. It's absolutely possible to get enough protein. Just requires more planning than an omnivore diet. Protein powder becomes almost essential at higher targets (140g+).
Genuine question: how do you hit 180g+ protein on plant-based without eating a massive volume of food? I tried vegan for a month during a bulk and the sheer volume of beans/lentils was brutal.
@BulkingSeason At 180g it IS a lot of volume. That's where seitan and protein powder become essential. Seitan is basically pure wheat protein — 75g protein per 100g. And 2-3 scoops of pea/rice protein blend throughout the day gets you 60-90g easily.
Soy protein is actually comparable to whey in terms of amino acid profile and muscle protein synthesis response. It's the one plant protein that's truly "complete" and high-quality.
I'm not vegan but dairy-free, so I rely heavily on plant proteins too. The key is variety: rotate between legumes, soy products, nuts, seeds, and grains. No single plant source is perfect but together they cover everything.
The underappreciated benefit of plant protein sources: they come with FIBER. Animal protein has zero fiber. Getting protein from beans and lentils also covers your fiber needs. Two birds one stone.