One of the biggest questions vegans get asked is "where do you get your protein from?" This question gets asked all the time. Everyone seems to think that a vegan diet lacks protein, which is not true. So where do vegans get their protein from?

Mention a vegan diet to anyone (other than vegetarians and vegans) and they'll say "where do you get your protein from?" This is a question asked over and over again.

Yet ask why we need protein and not many people know.

Why do we need protein?

Protein is vital for our bodies for just about every function and is also a building block for our muscles, bones, cartilage, skin, hair, and blood.

The protein worry comes about because our bodies cannot store protein and so we need to get enough through our diet on a daily basis.

Some people incorrectly believe that vegans lack protein in their diet.

But let's face it, when was the last time you heard of anyone dying from a protein deficiency?

Where do we get protein from?

Protein comes from all plant foods. High sources of protein are


  • rice
  • tofu
  • beans
  • grains
  • pulses
  • vegetables
  • nuts


Even the humble potato has protein in it.

There is actually more protein in beans than in meat or fish. So if you eat baked beans on wholemeal toast, you're probably getting enough protein.

In fact, most people eat far too much protein which can be detrimental to their health.

Bodybuilders eat high-protein diets but they don't do it to be healthy. They do it to help cultivate abnormally large muscles. But it's a misconception. Consuming more protein doesn't actually help build muscle mass.

According to protein expert Gail Butterfield, PhD, RD, who is the director of Nutrition Studies at the Palo Alto Veterans' Administration Medical Center and a nutrition lecturer at Stanford University, eating more protein and increasing total caloric intake while not increasing exercise level, will build up an equal amount of body fat as well as muscle mass.

She also states that if your diet is made up of 30% protein or more, it creates a build up of toxins in your body that causes your kidneys to go into overdrive flushing them out which causes chronic dehydration and also leads to other problems.

Ideally, according to the RDA (and Gail Butterfield), your protein intake should come from 15% of your calorie intake. So for instance, if you consume 2,000 calories in a day, only 300 of those calories should come from protein.

So as long as you're eating a balanced diet there should be no need to worry about lack of protein.

And if you're a vegan eating a balanced plant-based diet, you'll be getting all the protein you need.

BCRX Protein powder is nutrient-dense. It can cure food cravings, help you eat smaller meals, and replace high-calorie (but nutrient-poor) foods. When used correctly, the Body Complete Vegan Protein is a very effective weight-loss program. When combined with the Body Complete Kit for maximum results.

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By Sachin Aerian and Ruth Barringtham