How Much Protein do I need?

Lately I am obsessed with protein. This is not my norm. I usually roll my eyes when people ask if vegans get enough protein. I know that a balanced diet of fruits, vegetables, whole grains, legumes, nuts and seeds is going to give me all the protein I need.

But what if I am in a situation where I cannot get a balanced diet? This rarely happens. I plan for meals in advance on trips. I do searches for healthy grocers and vegan fare at restaurants before I arrive.

As I embark on my pilgrimage across Spain, I am assured there are plenty of vegan options on the el Camino de Santiago. I am told there are many stores with nuts.. But as I look at spreads of white baguettes and fruit, I start to worry.

A week or two surviving on carbs, I can do. But I am feeling less sure it will sustain, 35 days of hiking 8 hours a day. So despite my eye rolling, I start looking at protein powders and bars that I can pack.

I ordered a container of pea protein powder. I purchased assorted protein bars. But they are heavy. 12 protein bars weigh almost 2 pounds. 30 servings of protein powder weighs 2.5 pounds. If I bring 30 days of protein bars and powder, I will need to carry an extra 7 plus pounds.

Our goal was to carry less than 20 pounds. Since we are staying in hostels and auberges, we do not need tents or big sleeping bags. It was realistic before packing my protein foodstuffs to achieve that weight.

Is it worth it to burn muscle carrying the extra 7 pounds of protein a day? Since the point of the protein is to build or at least preserve muscle, I feel like an embodied oxymoron.

So what is the story with protein? How much do we need? Do most people get enough? Do vegans get enough?

In addition to energy, our bodies need protein to build and repair body tissues (like skin, bones and muscles) that get broken down over the course of a long hike. The minimum RDA (Recommended Dietary Allowance) for protein is 46 grams a day for women and 56 grams a day for men. These numbers are for mostly sedentary individuals. They can vary greatly depending on fitness, muscle mass and activity.

Junkfood junkies and carb queens/kings may not get enough protein. Refined carbs often have very low to no protein. But whole food plant-based eaters normally easily exceed the RDA. All vegetables and greens have protein. Whole grains have protein. Seeds, nuts and legumes have protein. The protein count adds up quickly if you eat a varied diet with plenty of fresh fruit and vegetables, whole grains and legumes, nuts and seeds.

My baseline need as a smallish, moderately active woman is about 60 mg of protein a day. I easily get that in my day eating a variety of plant-based foods. Carrying a 20-30 pound back pack, 8 hours a day, I may need 70 - 90 mg.

My son, a 6 foot athlete who is actively trying to build muscle mass, may need twice that amount of protein. Higher protein intake, especially of 90 mg or higher a day does take planning. Calculate your protein intake a few days to start. Then add or replace foods with higher protein content and recalculate every few days until you get to the desired range.

Stick with whole grains which are higher in protein than processed grains and eat plenty of legumes, nuts and seeds to meet the need. Vegan protein powder can be added to smoothies or morning cacao. Choose high protein pastas made of legumes. Wraps and crackers can also be made out of nuts, seeds and/or legumes for higher protein content. Use nut butters on fruits or veggies. Hummus of other bean spreads can add protein. Protein bars of 20- 25 grams can make a great snack with some fresh fruit or veggie.

Vegan protein has been found to be a game changer for elite athletes. Not only can they get adequate protein, the switch to plant-based boosts their performance. Non elite athletes or those that get moderate exercise benefit also.

Continue to get plenty of fresh produce and fiber. Do make sure you are hydrating well as you increase your protein intake. Adjust your protein intake as your activity dictates. When my son no longer lifts regularly or when I return to my normal active lifestyle but without wearing a 30 pound pack walking for 8 hours a day, my protein need will decrease.

In general, getting enough protein in a whole food plant-based diet is not a concern. Protein is abundant in plant-based foods. And for those of you with special concerns about protein be assured animal products are not needed or beneficial.

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