How much protein do vegans need to build muscle

It’s the question that vegans and whole-food, plant-based eaters hear all the time: “Where do you get your protein?” Given the abundance of misinformation on the subject, concern over protein deficiency is understandable—but totally unfounded in science.

In this guide, we’ll review what protein is, how much protein we need, how much most people are getting, whether athletes need more, the dangers of consuming too much, and how to easily meet your protein needs with whole plant foods. 

Let’s start with a basic definition: Protein is one of three macronutrients our bodies use for energy.

(The other two macronutrients are carbohydrates and fat.) Protein is made up of 20 individual building blocks called amino acids. Amino acids are vital to our bodies—necessary for building and repairing cells, creating enzymes and antibodies, and performing other essential functions.

Our bodies can synthesize most amino acids on our own, but there are eight that we cannot synthesize: These are the essential amino acids, and we

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