{"id":49009,"date":"2018-03-06T08:36:26","date_gmt":"2018-03-06T07:36:26","guid":{"rendered":"http:\/\/weider.es\/2018\/03\/06\/dieta-vegana-obtener-suficiente-proteina\/"},"modified":"2024-04-03T14:50:56","modified_gmt":"2024-04-03T12:50:56","slug":"dieta-vegana-obtener-suficiente-proteina","status":"publish","type":"post","link":"https:\/\/weider.es\/en\/vegan-diet-getting-enough-protein\/","title":{"rendered":"Vegan diet, how to get enough protein?"},"content":{"rendered":"

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.<\/p>\n\n\n\n

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

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.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Vegetable protein<\/strong><\/h2>\n\n\n\n

Here are the options for vegetable protein<\/a> you can get from a vegan diet:<\/p>\n\n\n\n

Food<\/strong><\/td>Quantity<\/strong><\/td>Protein (g)<\/strong><\/td><\/tr>
Tempeh<\/td>1 cup<\/td>31<\/td><\/tr>
Soy<\/td>1 cup<\/td>29<\/td><\/tr>
Lentils (cooked)<\/td>1 cup<\/td>18<\/td><\/tr>
Black beans (cooked)<\/td>1 cup<\/td>15<\/td><\/tr>
Chickpeas (cooked)<\/td>1 breed<\/td>15<\/td><\/tr>
Tofu<\/td>120 g<\/td>11<\/td><\/tr>
Qui\u00ednua (cooked)<\/td>1 bowl<\/td>8<\/td><\/tr>
Pea<\/td>1 cup<\/td>8<\/td><\/tr>
Peanut butter (natural)<\/td>2 tablespoons<\/td>8<\/td><\/tr>
Almonds<\/td>\u00bc cup<\/td>8<\/td><\/tr>
Soy yoghurt<\/td>240<\/td>8<\/td><\/tr>
Amaranth<\/td>1 cup<\/td>7<\/td><\/tr>
Soy beverage<\/td>240 ml<\/td>8<\/td><\/tr>
Artichokes<\/td>\u00bd cup<\/td>4<\/td><\/tr>
Hemp seed<\/td>3 tablespoons<\/td>13<\/td><\/tr>
Pumpkin Seeds<\/td>\u00bc cup<\/td>8<\/td><\/tr>
Edamame<\/td>\u00bd cup<\/td>8,5<\/td><\/tr>
Spinach<\/td>1 cup<\/td>5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

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.<\/p>\n\n\n\n

Vegan diet and athletes<\/h2>\n\n\n\n

Exercisers can get enough daily with a vegetable protein supplement, and at Weider we offer you the\u00a0VEGAN PROTEIN<\/a>,<\/strong>\u00a0a 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.<\/p>\n\n\n\n

It's not complicated, it's simply a matter of having a complete diet full of colour and variety.<\/p>\n\n\n\n

\"\"<\/a><\/figure>","protected":false},"excerpt":{"rendered":"

Al igual que todo el mundo, en una dieta vegana y vegetariana, se necesita prote\u00edna completa para obtener todos los amino\u00e1cidos esenciales. As\u00ed se evitan deficiencias y sus consecuencias como [\u2026]<\/p>","protected":false},"author":20,"featured_media":49011,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[3851],"tags":[3839,3853,3855,3803,3805,3861,3863,3819],"acf":[],"_links":{"self":[{"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/posts\/49009"}],"collection":[{"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/comments?post=49009"}],"version-history":[{"count":0,"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/posts\/49009\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/media\/49011"}],"wp:attachment":[{"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/media?parent=49009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/categories?post=49009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/weider.es\/en\/wp-json\/wp\/v2\/tags?post=49009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}