"Where do you get your protein?"

The Famous Question

"So, if you don't eat animal products/meat, where do you get your protein?" is a common question that vegans/vegetarians are used to answering. As a vegan that used to be an omnivore, I can see how this can be a puzzling concept to some people. I am here to tell you that the protein in your diet doesn't have to come from animals. Animals that humans most commonly eat are herbivores (i.e. cows, pigs and chickens). They do not eat meat, yet they are living, thriving animals. In fact, some of the worlds biggest and strongest animals are herbivores, such as elephants, horses, oxen and gorillas. In review of the energy pyramid, plants are known as producers and photosynthesize in order to get their energy from the sun. Primary consumers, otherwise known as herbivores, eat these plants to get their energy. In the energy pyramid, plants are able to extract more energy from the sun than herbivores are from plants. As the food chain progresses upwards, this trend continues and the amount of energy extracted lessens, with carnivores getting the least amount of energy from their food.

How is Plant Protein Better Than Meat Protein if it Can't Be Fully Digested?

Humans do not house microorganisms in their stomach to digest indigestible cellulose like ruminant animals do (such as cows). Cellulose is also known as dietary fiber. It is passed through our digestive system safely. Plant-based protein is known to regulate bowel movements and blood sugar levels as well as lower cholesterol. In addition, it is great for people who are trying to lose weight as it is usually low in calories and helps you feel full. Animal-based protein, on the other hand, is high in saturated fat. It has been linked to numerous diseases such as type-2 diabetes (adult onset), high blood pressure, heart disease, high cholesterol and even cancer. When we consume an excess of protein, nitrogen groups accumulate and become toxic to our bodies. When too much nitrogen is present, the liver starts to have trouble converting it to urea, causing the blood to become acidic. This drop in blood pH causes dehydration, loss in bone calcium (osteoporosis) and loss in muscle mass.

Protein Can Promote Cancer?

Yep, you heard that right. To elaborate on the cancer-causing properties of protein, I will reference a study that I read in the book The China Study (this book, by the way, is a must-read for anybody who wants some scientific backing of a plant-based diet). In this study, Indian researchers fed one group of mice a diet of 5% protein and another group of mice a diet of 20% protein. In both groups of mice, the same amount of the carcinogen aflatoxin (known to cause liver cancer) was administered. Each mouse that was fed a diet consisting of 20% protein had evidence of liver cancer, whereas each mouse fed a diet of 5% protein avoided liver cancer, proving that controlling what you eat is more important than controlling chemical exposure when trying to avoid cancer. The author of The China Study, Dr. T. Colin Campbell, was fascinated by these findings, so he further pursued the study in a laboratory. He found that not only does the amount of protein consumed have an effect on controlling cancer, but also the type of protein being consumed. Casein, a protein found in cow's milk, encouraged cancer growth, whereas plant-based proteins such as wheat and soy did not.

So How Much Protein Do We Need?

Recommended daily protein intake from the CDC

Society constantly tells us that we need to eat large amounts of protein in every meal, and judging by how many people ask me the "Where do yo get your protein if you're vegan?" question, many people aren't aware of the protein myth. It makes sense when you think of why people see meat as the best source of protein, because meat is the most "complete" source of protein, meaning that all 20 amino acids are present (including the 9 essential amino acids that must be consumed in our diets). Many plant based protein sources do not contain all 20 amino acids, so they are called "incomplete" protein sources. This is irrelevant to the human body, however, which has the ability to store amino acids obtained from previous meals and use them to assemble proteins with amino acids obtained from later meals when needed. According to the CDC, the average adult needs about 46-56 grams of protein per day. According to the National Health and Nutrition Examination Survey, the average American man consumes 101.9 grams of protein and the average American woman consumes 70.1 grams of protein. That's about twice the amount of daily recommended protein!

With a balanced plant-based vegan diet, the modern athlete can be sure they are getting enough protein (and the right kind of protein). The health risks of eating animal protein are enough to make a switch to a plant-based diet. There are plenty of plant-based foods (nuts, seeds, legumes, fruits, veggies) that provide adequate protein as well as other essential macronutrients. Every time you eat something, you are either promoting disease or fighting it. Take a stance on your health. Go vegan.