It’s important to know whether it’s possible or not to get enough protein as a vegan. If you want a TLDR: YES.
Sebastian and Gabriel made a full YouTube video breaking everything down and tracked their macros for one week so you could see for yourself.
What are macro’s?
First, knowing what you’re counting is super important, right? Well, “macro” is short for macronutrient. What’s a macronutrient? They’re the three categories of nutrients you eat the most and provide you with most of your energy: protein, carbohydrates and fats. So when you’re counting your macros, you’re counting the grams of proteins, carbs or fat that you’re consuming.
How much protein do I need – what is enough?
According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.
But this also strongly depends on your activity level etc. My brother and I like to spend a lot of time in the gym, so we calculate about 2g/kg of body weight.
Does soy boost estrogen production?
We can’t give you a clear answer on this, so recommend you to do your own research. My brother did notice some alerting stuff (he was not waking up with an erection anymore), when starting to consume soy protein powder. This might be a cause because the protein is highly concentrated.
Here you can find the bean soup and pico de gallo recipe we made in the video.