Question: Will a Vegan Diet provide enough protein?

Answer:  Research consistently shows that vegetarian and vegan diets can provide adequate protein for human needs when properly planned (Marsh et al., 2013; Marsh et al., 2012; Caldeira & Santos, 2024; Mariotti & Gardner, 2019). A variety of plant-based protein sources, including legumes, soy products, grains, nuts, and seeds, can meet dietary requirements (Marsh et al., 2013; Marsh et al., 2012). The body maintains an amino acid pool, eliminating the need to combine proteins at each meal (Marsh et al., 2013; Marsh et al., 2012). However, vegans may need to consume larger quantities of plant proteins due to lower bioavailability (Caldeira & Santos, 2024). Concerns about amino acid deficiencies in vegetarian diets have been overstated (Mariotti & Gardner, 2019). While protein adequacy is generally achievable for adults and children on vegetarian diets, older adults may face more complex issues (Mariotti & Gardner, 2019). Notably, plant-based diets may contribute to reduced risk of chronic diseases like diabetes and heart disease (Marsh et al., 2013; Marsh et al., 2012). 

Question:  Do endurance athletes need to consume more protein?

Answer:  In a more recent study Adams et al. (2020) found no significant difference in protein requirements between high and low-intensity endurance exercise, despite higher carbohydrate oxidation in high-intensity exercise.  As active runners we need more food to fuel our running and consequently we consume more protein with our higher food intake.