Natural Vegan Protein:
Powder, Supplements, or Something Else?

Let’s dispel this myth right here: vegans do NOT need to waste their time, money, or energy on protein powders, protein supplements, or fears of a protein deficiency.

Photo Credit: Pink Sherbet Photography

When I first when vegan I was convinced that protein would be a hurdle for me. I thought that I would need to clear my monthly budget to include a large tub of powder in order to ensure I didn’t shrivel up and die.

My initial experience with protein supplements was positive. I thought they tasted good. I liked the idea of mixing a concoction of “healthy food” after a good workout. I also thought I was preventing a catastrophe.

Nope. Not true.

Natural Vegan Protein

After an intense detox period a year into my veganism, I dropped down to around 170 pounds from my original 210 as a meat-eater. I felt light and healthy, but I wanted muscle.

I wanted to prove to myself (and others) that I could be a healthy and STRONG vegan. So, I consumed huge numbers of Clif Bars, scoops of Sun Warrior Protein, and any other tub of powder that had a convincing label.

I gained some weight back, but I didn’t look great. I had more muscle, but I didn’t feel fantastic. Something was missing.

Powder is Not Food

I had an epiphany, an “Aha!” moment that changed the trajectory of my diet forever. I read Dr. Douglas N. Graham’s The 80/10/10 Diet and realized I could eat pure food without the powder.

Protein powders are advertised as food, but really, they are bizarre transformations of what used to be food in its natural state.

The human body is meant to eat an apple, a head of lettuce, or a bunch of bananas and assimilate the nutrients.

The body is not designed to thrive on dehydrated protein from peas, hemp, rice, soy, or any other modified food.

Real food is real food. Powder just doesn’t cut it.

No One Needs That Much Protein

This is where the marketing hype clashes with real life. You don’t need as much protein as you think.

Vegans don’t need to supplement protein into their diet because they are lacking anything from ditching animal products.

Breast milk in humans only has 6% protein and the average American consumes around 15% or more. Babies need protein to grow, but adults can cut back, a lot.

One year ago I stopped taking protein powders and stopped worrying about a potential protein deficiency. The result?

I gained 15 pounds of pure vegan muscle. How?

Exercise. I lifted weights a few times a week and ate real food. Sounds crazy and too simple to be true. But really, I am healthier now than when I tried to balance out my diet with over-priced supplements.

Where do Vegans Get Their Protein?

Fruits, vegetables, nuts, and seeds. These natural and healthy foods all contain plenty of protein.

In fact, you could only eat fruits, veggies, and water and get all the protein you’ll ever need.

Nuts and seeds pack a lot of protein and fat in them so they’re good if you are feeling desperate, but they’re not necessary.

Gorillas Don’t Eat Protein Powder

I don’t remember the last time someone asked a 300-pound, muscle-bound gorilla where he gets his protein from. It just doesn’t happen.

Gorillas are herbivores with the majority of their diet consisting of fruits and veggies. Some species do eat a few ants, but not many.

Vegetarian animals (herbivores) get all the protein and other nutrients they need from plants. You’re no different.

80/10/10 Strength Training

Many bodybuilders in the vegan community are starting to experiment with a low-fat raw vegan diet (80/10/10) and they are getting great results.

Read Dr. Graham’s answers to common questions about muscle and the 80/10/10 diet.

• “Yes, fruits and vegetables have plenty of protein.”
• “Yes, it is better to correct the diet than to supplement it.”
• “No, there is STILL no food that promotes muscle growth.”

You CAN build muscle without meat, supplements, or surgery.

You CAN look and feel great by just exercising and eating produce.

You CAN keep things simple and get better results.

Supplements for a Balanced Diet

You might be wondering if taking supplements could help balance out your diet in case you’re missing something.

Assuming that your diet is just plain awful and you eat a lot of processed food with very little raw fruits or veggies, then yes, it could be helpful.

Excluding Vitamin B12, the best recommendation is to eat healthier and forget all the powders.

Just walk away. It works.