Protein is often called the building block of life, and for good reason. This essential nutrient plays a vital role in nearly every function of the human body. From repairing tissues to supporting immune health, protein is crucial for maintaining optimal health.

How Much Protein Do You Need?

The amount of protein you need depends on several factors, including age, sex, activity level, and overall health. General guidelines recommend:

Adults: 46 grams per day for women and 56 grams per day for men.
Athletes: 1.2 to 2.0 grams per kilogram of body weight per day, depending on the intensity and duration of their training.
Older Adults: Slightly higher intake than younger adults to help maintain muscle mass and function, typically around 1.0 to 1.2 grams per kilogram of body weight.

Plant-Based Sources of Protein

  1. Quinoa
  2. Edamame
  3. Tofu
  4. Seitan
  5. Legumes (black, pinto, kidney beans, chickpeas, lentils, green peas
  6. Nuts and seeds (walnuts, almonds, chia, flax, hemp, pumpkin)
  7. Nutritional Yeast
  8. Oats
  9. Nut butter (peanut and almond)
  10. Broccoli
  11. Spirulina
  12. Spinach
  13. Asparagus
  14. Artichokes
  15. Potatoes
  16. Brown rice
  17. Amaranth
  18. Sweet Potatoes
  19. Brussels sprouts
  20. Sprouted bread
  21. Meat alternatives
  22. Protein powders (the fewer ingredients, the better)
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