| > How much is "enough" exactly? The upper limit seems to be 1g per lb (454g) of body weight. This is for people who lift heavy regularly to build and grow muscle. The lower bound is about 1/3 of that. A 165 lb person needs about 55g of protein daily for maintenance. This is about one cup of black beans and 3 eggs. Huevos rancheros for breakfast will cover most or all of an average person's daily protein needs and that's before even counting the protein in the cheese or tomatoes. While vegetables don't have much protein it still adds up. A single medium tomato has 1g, a potato has 3g, 1g in an onion, 0.5g in a carrot, and so on. Eat your daily portion of veggies and you can get maybe 10g of protein. That's nearly 20% of what you need! Carb-heavy foods such as breads and rice also have some protein. More than veggies, less than lentils, eggs, dairy, and meat. A standard serving of pasta has 7g of protein. A cup of cooked brown rice has 5g. All of this is to say even vegans who eat a healthy, varied diet are not deficient in protein. If they are ovo-lacto vegetarians it's a layup. They may need to supplement with whey and creatine or eat some chicken a few times a week if they want to squat 3 plates. Insufficient protein is mostly not a problem in the first-world. The problem is eating crap. Eating grass-fed steaks every meal doesn't compensate for a crap diet. |