These Are The Best Vegan & Vegetarian Protein Sources | Nutritionist Explains | Myprotein
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- Опубліковано 15 чер 2024
- What are the best vegetarian and vegan protein sources? Find out now from an expert nutritionist and nutrition consultant.
It's a common misconception that people can't get enough protein when following a vegetarian or vegan diet - but nutritionist and PhD researcher, Richie Kirwan, is here to prove that's just not the case. Yes, it might take a little more planning and thought, but there are plenty of quality vegetarian and vegan protein sources out there for you to get your fill and hit your macro targets.
Watch now to find out exactly why protein is so important and which meat-free protein sources you should consider making part of your diet.
Find Richie on Instagram: @be_more_nutrition
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Chapters:
00:00 - Intro
00:34 - Why listen to Richie?
01:01 - Why do you need protein?
01:51 - Vegetarian sources of protein
03:49 - Vegan protein sources
08:45 - Plant-based protein powders
09:12 - Any questions?
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These Are The Best Vegan & Vegetarian Protein Sources | Nutritionist Explains | Myprotein
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References:
1. Bandegan A, Courtney-Martin G, Rafii M, Pencharz PB, Lemon PW. Indicator Amino Acid-Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance. The Journal of nutrition. 2017;147(5):850-7.
Why do non-vegans always referred to the idea of eating only one type of food. We don't only eat quinoa in one meal, or only lentils. I don't get it.
I think, it just needs more knowledge to work, i only found out last week that there is sth like protein quality and DIAAS and that you need to combine them to get the same quality as chicken (even though Ive been watching fitness yt videos for a long time) . As ive seen in another video, you need to combine with rice.
He says in this video that you need to eat more but this just adds more calories and carbs. Nuts? Ok.. but let me see you eat 100g of almonds for your small 15g of protein. Meat is just protein and fat and cutting carbs is imo the best way to cut general calorie intake but keeping Protein high. Personally ever since i switched from vegetarian to quite high meat consumption has (personal data) driven much less muscle loss (even gain) while cutting compared to before ( same workout plan since then). But if it works for you then great! listen to!
Well I feel that in western diets most meals r built around one type of protein so it is just easier to talk about it that way. Also bc a lot of vegan proteins aren't "complete" so it's best to either mix them or eat something like tofu if ur only having one main protein source
Bruh they are eat only one type of food. Flesh: cow flesh, pig flesh, bird flesh, fish flesh.
Exactly. Us vegans get major protein daily from 3-4 major sources and a number of minor sources.
My typical protein sources:
Major = lentils, home cooked soybean milk, edamame, tofu, tempeh, peas, different beans, chickpeas etc.
Additional Protein daily sources = quinoa, brown rice, tahini, avocado, mushrooms, potatoes etc
Because humans *are not made* to eat like rabbits or cows
I have been vegan for six years, I have been resistance training for about six months, and I have been a big Richie fan for about 3 weeks - so this video ticked all the boxes for me. Interesting point about the wider nutrional profile of nuts. Something to bear in mind when I stop bulking in a few months. Fortunately there's a massive East Asian community near me so cheap tofu on tap in the local shops.
Really glad to hear you're enjoying the videos mate
Wat about keto
@@allisontyler4725 being vegan is enough for me! Don't need any more restriction in my life lol
QUALITY of protein MATTERS! ua-cam.com/video/hJNF2_dCWkg/v-deo.html
What an amazing video! So helpful and the calorie and quality comparisons are so useful.
Have just found this! This has really sorted my head out around vegan protein! I was that person who thought nuts and seeds were protein sources - not mostly fat sources! No wonder I struggled to keep to my calories allowance! Thank you so much!
Love these videos!! You’re the man 💪🏻
Been waking up at 4am hungry every day lately after switching to pescatarian. Thanks, hoping to introduce more protein. Knowing the differences between the quality of protein sources is very useful
Useful video. I’m a meat eater but always looking for quality non meat sources of protein that don’t involve having to eat wheelbarrows full that leave me feeling bloated.
I recently tried Alpino peanut butter, and now it is my ultimate workout fuel! It is packed with protein, fiber, and healthy fats, it keeps me satisfied for hours. Plus, it's pure peanut flavor without any guilt. Perfect for staying fit and enjoying every bite, workout sessions with good peanut butter and nutrition are equally important
Thanks for this.. I also really recommend the book Eat & Run by ultramarathon champion Scott Jurek, arguably the greatest long distance runner in history and a vegan. He says he tried all kinds of diets but his performance was best as a vegan. Other ultra distance athletes are vegans so it’s not an isolated case. It says a lot when you can consistently win 100+ mile races over mountains on a vegan diet. His book changed the way I think about food and includes lots of high protein recipes and tips.
Its because of the Lack of saturated fat and cholesterol in a healthy vegan diet so yes your arteries will be cleaner
But what about Protein and Calcium?
Excellent book from an incredibly tallented runner.
Thank you for this! Very helpful!
Thank you. Needed this info.🎉
Best video ever for us veggies ❤ thank youuuuu
NIce! Let's include Tempeh in this list! Thank you
Yes I was thinking about tempeh too I think its the easiest thing to digest at least for me
Damn, this was actually well to the point. Quality video.
Great video!
Now just season with liquid aminos to complete those other proteins right?
You're wrong about Broccoli, I eat 1kg/ 2 lbs of it in one meal, I can eat easily eat more in repeat meals.
Steam or microwave them to soften it and make it more digestible. Add sauces and small flavoring. It also has so many vitamins. It's deficient in like 2-3, where as meat can't even compare when it comes to that.
Don't be afraid of fiber, it's mostly meat eaters who have issues because their body is clogged with meat and the fiber makes them feel worse. I pass my meals after only 12 hours , not days.
meat is never easy digested as you mention, its one of the hardest food to digest and stays very long in your body...
I want to ask two questions 1) for example, if a vegetable protein powder has the same grams of protein as a whey protein, are they equivalent in volume? and 2) a question, do vegetable proteins for volume also need amino acids?
When I can expect to buy IO Pea Protein on Europe.. France or Germany😊?
.. I'm flexible with my orders but till now it's just on sale in the US market
Mung beans rule my world. I sprout them for delicious salads. And boil and blend them with banana, oats, raspberries and dates for delicious flapjacks.. Got my arms up to 17 inches and my chest up to 49 inches. With this awesome bean as one of my key sources of protein. The MUNG is KING...
Thank youuu that video was super helpful.
Just that you know in India vegetarians dont eat eggs either just dairy products
Still confuse when research or expert say 1,6 kg/body weight. Does it meant that the bidy weight is a free fat mass? Cuz when comparing protein need for 2 guy, one with body fat 10% and the other one is with 30% body, i am pretty sure with the 30 % body fat need less than 1,6 kg protein, because he is trying to lose weight
Hey Richie, is it save to take whey protein by 65+ years elder? If yes what should be the quantity?
Yes absolutely. Whey protein may look artificial, but it is actually just a byproduct of cheese making that has been dehydrated. Anyone can consume whey protein!
I LOVE seitan and tofu!!!
Nice content!!
I’ve been vegan for over a year and have been doing CrossFit for 10 years. No change in performance after I went vegan.
(ps-Dump the side view filming for future videos. You’re a handsome guy and seeing your face from front is a better view.) 😉
I know protein absorbtion of processed vegan protein is good, but how is the quality when compared to whey protein?
Not as high, in general, so eating a little more is probably a good idea.
Great video, only constructive criticism I would give is you said a dairy product was a good source of calcium, not my friend is a misnomer, dairy actually causes a LACK of Calcium. But don't take my word for it, research for yourself. Love the Irish accent too. 😊
Also dairy makes you very fat if you take it as one of your main sources of protein
My opinion on best vegetarian protein sources to eat weekly
1. Whey protein
2. Lentils / azuki beans
3. tofu
4. Tempeh
5. Wallnuts Peanuts
A perfect world is a Vegan world
4:24 Eating more of them to get higher amounts of specific amino acids is one way, the other would be a clever combination of vegan protein sources. You can combine foods that compensate those amino acids, the other lacks. In this case you don't have to eat a lot more and can make sure your meal has a bigger protein quality. At least that's what I heard 😂
Hmm how about kala chana(a different variant of chickpea), paneer and yogurt? 🙂 I heard women should only take around 60gm of soy as it may have negative effects on fertility? Any thoughts? Thanks
call it bengal gram its a good source of protein if it suits with your calorie budget due to its high carb, see paneer is very good source but if you are on fatloss diet try skimmed milk and low fat paneer, check out sagar by amul, and yogurt, again great for you guts due to its bacteria and if it suits with calorie budget you are great to go. And here are my suggestion: try making paneer from amul skimmed milk or amul sagar skimmed milk powder, and use rice with chana if possible and best protein is greek yogurt if you can find it
Good video but I am worried about the delivery of seeing every food through the lens of protein. The whole thing about volume with quinoa and broccoli is factual, but it needs to be in context with like for like, not comparing it to dense food sources like meat. It’s still worthwhile to choose broccoli and quinoa when comparing it to white rice and a common plate of frozen veg (peas, carrot corn). And the volume of this food is good because it’s full of fibre, full of vitamins and beneficial for satiation.
All absolutely valid points but in my defence, this was a video about protein specifically :)
@@rkirwan1 So please think about the impact this has on others when softly disregarding a variety of protein sources. Vegetarians and vegans lead a very precarious balance of obtaining nutrition from a natural diet and in the long term usually need nutritional supplements to meet micronutrients recommendations to avoid problems with b12 and anaemia. Where’s a plug for spirulina or chlorella for example? They are very high in protein but are limited to 5g or less in a daily diet. This is why we always need to take this kind of information of “just look at your protein” with a pinch of salt.
@@Flikkey almost every meat eater has problems with b12 🤦♂️
Stop looking away from camera when talking …it is silly and doesn’t make your videos cinematic
What your saying is true momentarily. But in the long hall simply relying on vegetable & nuts to get a good source of protein is impossible. And for an active male/female who actively in the gym this kan lead to some health problems.
Interesting.
What about sources like hemp hearts and chia seeds?
Great question
Yes hemp hearts is an amazing option the problem is that you would need a big among of hemp hearts to eat 20g of protein, ( what you should eat in a meal) and it will be impossible to digest.
If you add 2 spoons on a smothie or on a yogurt its great but its difficult to make it a main source of protein in a meal
I am not vegetarian or vegan but I am intolerant to lactose. I think I cannot use whey protein, but what about whey isolate? Would that be ok as a protein shake? Thanks!
Isnt whey isolate the same?
@@Agape122 I don’t know, but I THINK the “isolate” part means they take out the stuff that I’m allergic to. But I’m not sure so I was asking here.
I’m having trouble. Every high protein, vegan meal plan I make has waaaay too much iron
Even on 2x speed I feel like the info could’ve been shared in 30 sec.
I have been vegetarian my whole life and unless i eat some realy fatty foods i just cant get full and i know protein is filling
I'm a vegetatian in winter time and a vegan in summer time. Low carb (100g daily) Two meals a day, evening intermitted fasting. I need average 64 g protein daily. But many times I eat roughly only half of the suggestet amout of protein. This is a big concern for me. I can't eat 10 eggs daily.
You're plant based in the summer bro
Vegan is an ethical lifestyle that avoids all animal cruelty as much as possible. Not a temporary diet plan.
I have no problem with people who eat meat. i think proper husbandry is important. @@MammothMorals
@@MammothMoralsnope. Anyone taking small steps (hopefully on the road to bigger steps) on the road to a healthier/more ethical lifestyle is a win. Especially coming from such a darkly animal-based culture. Small steps. Don't scare people off.
@@tinaferr sure, not denying that. Every small step is great. But it still doesn't change the fact that they aren't vegan in the winter. So therefore, not Vegan at all.
I don't know your weight but even 64g is very low for an adult. Please research, there's lots of vegetarian options for winter, and even being vegan you can eat at lest 80g
Im on a vegan protein diet because of budget not ethics, meat spoils faster and cost more if its organic and high quality. Lets not forget how inflation is affecting everything now. Im surprised more people are not switching to vegeterian/vegan.
Eating more kcal isn't bad for everyone.
Is it safe to eat chicken once a week
Broccoli causing farts worse than chemical weapons 😂 that made me LOL
Didn't hear mycoprotein
Hmm how about kala chana(a different variant of chickpea), paneer and yogurt? I heard women should only take around 60gm of soy as it may have negative effects on fertility? Any thoughts? Thanks
What about Greek yogurt?
Greek Yogurt is Vegetarian, because it contains Dairy. However, it is not Vegan, which means no animal products, whatsoever.
vegan options are plant based making it easier on your digestive system and therefore better for your overall well being
IDK the science about digesting meet in generell shows a different story.
Eggs are a vegetarian source of protein?
I guess you are indian. In Europe eggs are seen as a vegetarian food, as eggs are a by product of an animal but not an animal.
Vegetarians are the people who don't eat animals but eat their by products.
Unfertilized eggs are the period of a female chicken , as milk it the breast milk of a cow.
So its seen as a vegetarian food.
In India egg is not considered vegetarian because in hindu scriptures it is considered to be a tamasic food , made of meat susbtance even if its not technically meat.
Anyway some yoguis say its ok to eat egg ocasionally if you have no other option.
perfect video
but without hemp protein included loses a bit on credibility :)
How do you eat hemp thou? I know hemp its a perfect source of complet protein but I see you need a lot of grams to eat 20grams of protein.
How do you eat that many spoons of hemp a day? Its not very digestible
Peanut butter left the chat
Peanut butter is a good source of fat, not protein. It has some protein, but it isn't a protein rich source.
whey protein and vegan powder makes me super bloating and stomatch pain
You need to consult with your doctor about it then he give you a better idea how to include a vegan protein in your life
I cant get enough protein eating an omnivorous diet
Love how one of the negatives to vegan proteins is high calories yet people mock vegans for being skinny? Something doesnt add up there.
Because vegan foods are often more filling. Yes they're higher calories but you don't have to eat as much to feel full and stay full. So you may eat less calories overall.
@@JaredGauthier yet meat, egg and dairy are much more calorie dense than fruit and veg...
@@MammothMorals But vegetables have the added benefit of being calorie dense and full of fiber. Which is filling and takes longer to digest so you're full longer.
@@JaredGauthier vegetables are nutrient dense, not calorie dense
Very informative video. But you move an awful lot during the video.
It really isn't difficult to get enough protein as a vegan, there is protein in literally everything😄
This is an example of what i eat in a day and I get mooooooore than enough and I don't even work out haha. It seems like this video is focusing a lot on calories which personanlly i dont care about as long as i get the nutrition my body needs.
Breakfast: Oat & Chia pudding with chopped almonds and seeds on top.
Lunch: Black bean/vegetable burrito with spicy tahini dressing.
Snacks: Granola butter on apple, hummus and vegetable sticks + mixed nuts.
Dinner: peanut curry filled with lentils, vegetables maybe even tofu and brown rice on the side.
Like my doctor said, the only person he had ever met that was in serious need of protein was a man who only ate white bread and cake haha🤣
All hail Seitan!
It is pronounce SAY-TAN, not SAY-TIN. 😂
TVP. Yes! 🙏🏻👹🏋🏻🏊♀️
Hwhy you keep saying hwhat, hwhy is there an h before every w
But soy beans have estrogen
It doesn't. It has phytoestrogens. You would have to consume kilos of tofu and 10 litres of soy milk PER DAY for months for their to be negative effects. Phytoestrogens also help fight cancer.
@@patrickbateman1660exactly!
Then for women it would be beneficial I guess.
But I met vegan guys who are strong and manly and eat tofu too
After a workout your body can absorb more even low quality proteins..
Eggs are not veg bro?
In Europe eggs are seen as a vegetarian food, you must be indian.
In the west in general people call " vegetarian" any product which is not an animal that was killed.
Comercial eggs are unfertilized, eggs are the period of a female chicken, and dont turn into a baby chicken in the same way that human period domt turn into a baby.
So as its not an animal, its considered vegetarian, an animal byproduct, as milk which is cow's breast milk.
In India eggs are seen as non veg because in old times eggs would be fertilized sometimes, but also because even if its not meat its technically made of the same substance which is considered to be tamasic as meat.
So in hinduism egg is not veg and therefore is not veg in India either, no green dot.
But in Europe it's seen diferently , so that is why he says that.
I thought meat is high in fat? Like pizza!
He took forever to get to the point. holy sh!t
He added chapters FYI. Yet then again, life will probably teach you about patience sooner or later, can’t run from it.
❤☯️✝️✝️🧬❤️
He is not a vegan at heart. It seems he neglected hanf protein powder which is 50% protein and oh so rich in so many, if not all, amino acids. Pea protein is 5% sodium!!! It is not added but an inate ingredient. That is a lot of salt. This info can be found within a 30-60 second online search.
Is Hanf the brand? Do you have a link?
@@MsJessyJess No sorry. I meant hemp protein. I wrote in German instead. Hemp as in hemp seeds. You can find hemp powder all over amazon.
yes, he missed it, very strange
Eggs is vegetarian. Lol
My friend in hindu religion eggs are not vegetarian, but in the West eggs are considered a vegetarian product because the definition of vegetarian is someone who doesnt eat animals and egg is not an animal.
Maybe you think egg its a future animal but no, a female chicken without any male around , throws around 20 eggs a month, eggs are the period of the female chickens, and exactly as female humans do, they throw eggs every month.
A female human doesnt have a baby every month right? Same happen with female chickens.
Eggs are just their monthly period. I know that because my grandma had 2 female chickens with no male around , and she had a lot of eggs.
It works like with the cows, if you have them as pets they give you milk, same with female chickens.
So people who doesnt have a hindu culture cannot see the difference.
Those eggs would never turn into a chicken because there was no male.
So in the West eggs are seen as no different than milk, as eggs are a byproduct from animals , as well as milk is breast milk from a cow.
I was surprised to see that in India its not like that.
Then I understood that even if eggs are not an animal , they are made of the same substance as meat, and its not very good for you.
Its also a tamasic food that should not be consumed if you wanna purify your body.
But still I struggle to explain why I dont eat egg anymore as everyone sees it as vegetarian food in my country.
Just know that for the entire west egg is vegetarian, not just for this guy, as its not an animal.
ew
Are you for real?! Cheese & eggs for vegetarians?! We vegetarians eat only VEGETABLES. Which plants do you get eggs from? This is ridiculous.
The term 'vegetarian' generally refers to someone who doesn't eat meat, but does consume dairy and eggs. 'Vegan' is used to refer to someone who eats only plant-based foods and cuts out dairy, eggs, often other animal products like honey and leather too. Perhaps this is not the same in other parts of the world, but certainly in the English-speaking world this is the case.
@@danielsurtees8919 WRONG
@@perrobueno1290where I live that is most certainly not wrong
@@perrobueno1290 Vegan
@@danielsurtees8919 That must be the American version of vegetarianism you are talking about. How the heck you guys can eat eggs if you cannot chicken.
Love these videos! You’re the man!! 💪🏻
Why do non-vegans always referred to the idea of eating only one type of food. We don't only eat quinoa in one meal, or only lentils. I don't get it.