Just like everyone else, in a vegan and vegetarian diet, complete protein is needed to obtain all essential amino acids. This avoids deficiencies and their consequences such as loss of muscle mass, weakened immune system and even anaemia.

Fortunately, it is easy to obtain protein in a vegetarian or vegan diet, and if you've heard otherwise it's simply not true.

Until not so long ago, vegetarians, and especially vegans, were often thought to develop protein deficiency if they did not receive 8 or 9 essential amino acids in adequate amounts at each meal.

But the truth is that every time we eat, our body deposits amino acids in a storage bank (during the course of the day) and then they are used when we need them.

Vegetable protein

Here are the options for vegetable protein you can get from a vegan diet:

Food	Quantity	Protein (g)
Tempeh	1 cup	31
Soy	1 cup	29
Lentils (cooked)	1 cup	18
Black beans (cooked)	1 cup	15
Chickpeas (cooked)	1 breed	15
Tofu	120 g	11
Quiínua (cooked)	1 bowl	8
Pea	1 cup	8
Peanut butter (natural)	2 tablespoons	8
Almonds	¼ cup	8
Soy yoghurt	240	8
Amaranth	1 cup	7
Soy beverage	240 ml	8
Artichokes	½ cup	4
Hemp seed	3 tablespoons	13
Pumpkin Seeds	¼ cup	8
Edamame	½ cup	8,5
Spinach	1 cup	5

The important thing is to try to include a good source of plant-based protein at each main meal. As easy as adding nuts to your salad, and including a portion of carbohydrates such as quinoa, and for snacks a soya yoghurt or fruit with peanut butter is enough.

Vegan diet and athletes

Exercisers can get enough daily with a vegetable protein supplement, and at Weider we offer you the VEGAN PROTEIN, a pea and rice protein of the highest quality that also contains extra vegetable extracts and organic cereals, making it the ideal choice for its composition.

It's not complicated, it's simply a matter of having a complete diet full of colour and variety.