Are We Still Talking About Protein? Here’s What Actually Matters.

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Do We Really Need to Talk About Protein Again?

If you had a dollar for every time someone asked, “But where do you get your protein?”, you could probably buy a lifetime supply of organic produce.

Yes, plant-based diets provide plenty of protein. The bigger question is:

How well is your body actually absorbing it?

Because eating protein is only half the equation—your body needs to break it down, absorb it, and use it for muscle repair, energy, and cellular function.

Let’s dive into the real science of plant-based protein and how to optimize it.

Protein Absorption & Synthesis: It’s Not Just About the Numbers

Protein Synthesis: How Your Body Actually Uses Protein

Your body doesn’t store protein—it constantly breaks it down and rebuilds it into enzymes, muscle tissue, and immune cells.

This process is called muscle protein synthesis (MPS). The key factors that boost it?

✅ A steady intake of quality protein throughout the day.
✅ Complete amino acid profiles from diverse plant-based sources.
✅ Smart nutrient pairings (because some nutrients boost absorption while others block it).

The Best Plant-Based Protein Sources (and How to Optimize Them)

🥇 The High-Protein Heavy Hitters (Best of the Best)

These are your go-to plant-based protein sources—high in protein and packed with essential amino acids.

✅ Tempeh – 19g protein per 100g (fermented = better digestion + complete protein).
✅ Lupin Beans – 15.6g protein per 100g (these are wildly underrated).
✅ Tofu (Firm) – 14g protein per 100g (super versatile and absorbs flavors).
✅ Edamame – 11.9g protein per 100g (also a complete protein).
✅ Chickpeas, Lentils & Most Beans – 7-9g protein per 100g (fiber + iron = win-win).
✅ Hemp Seeds & Peanuts – 7.4-7.7g protein per 30g (plus healthy fats).
✅ Soy Milk – 7.8g protein per cup (the closest plant-based alternative to dairy).

👉 If you focus on these foods daily, you’ll never have to think about protein again

How to Maximize Protein Absorption

Not all protein is absorbed equally. Here’s how to boost absorption & utilization:

1. Pair Protein with Healthy Fats for Better Absorption

Some vitamins and amino acids in plant foods are fat-soluble, meaning they absorb better with healthy fats.

🥑 Example: Add avocado, olive oil, or tahini to lentil salads or chickpea dishes.

🥜 Example: Top your morning oatmeal with hemp seeds and almond butter.

👉 Bonus: Fats help slow digestion, leading to better blood sugar control and sustained energy.

2. Combine Proteins to Get a Full Amino Acid Profile

Unlike most animal proteins, many plant-based sources are incomplete proteins—meaning they lack one or more essential amino acids.

Solution? Pair them up!

🥗 Legumes + Grains = Complete Protein

• Rice & Beans

• Hummus & Whole Wheat Pita

• Lentil Soup with Quinoa

🥜 Nuts/Seeds + Legumes = Complete Protein

• Peanut Butter on Whole Grain Toast

• Chia Seed & Almond Milk Pudding

🥦 Leafy Greens + Everything = Extra Protein

• Spinach + Tofu Stir-Fry

• Kale + Chickpea Salad

👉 Good news: You don’t have to combine proteins at every meal—just get variety throughout the day.

The Smarter Way to Think About Protein

Instead of obsessing over every gram of protein, think about overall balance:

🥗 1. Include a High-Protein Food in Every Meal – Lentils, tofu, tempeh, beans, nuts, or seeds.
🌾 2. Pair Proteins Smartly – Legumes + grains = a complete amino acid profile (e.g., rice & beans, hummus & hemp seeds).
🥛 3. Choose Higher-Protein Dairy Alternatives – Soy milk > almond milk if protein matters to you.
💪 4. Don’t Fear Carbs – Whole grains like quinoa and oats add extra protein and fiber.
🚀 5. Eat Enough Calories – If you’re under-eating, no amount of protein will fix low energy levels.

What’s Next?

Try This Today: Make a meal that combines proteins & healthy fats—like a quinoa & black bean bowl with avocado.

Next Time Someone Asks About Protein? Send them this email.

Plant-powered and thriving,

Vegan Bowls | Live Better, Live Plant-Based 🌱

P.S. Ever wondered what your lifestyle really reveals about your future? Take the Longevity Scorecard and unlock the answer to one of life's biggest mysteries—how long will you live? Discover the truth. Take the test now.