Protein on a Whole Foods Plant Based Diet v Traditional Western Diet
The NHS recommendation of 0.75g of protein for adults for each kilogram they weigh, but sportspeople, athletes, bodybuilders, and even regular gym goers, in general, need more to recover. There is evidence that between 1.2g-1.8g (or higher) per kg spread out over the day can improve recovery and aid with retaining & building muscle. For example, a 90kg male consuming 1.5g of protein per day will aim for roughly 135g of protein daily.
While many will stick to the above recommendation, some will consume over 2.0g-3.0g+ per kg of protein. Without getting into animal protein and some of the health concerns around it, it does mean you are getting an excessive amount of your calories from protein and missing out on calories from essential fats, fiber, fruits, vegetables, and complex carbs that are also very important for recovery and building/retaining muscle mass.
The advantages of a vegan diet focusing mostly on whole foods are that it provides all those essential fats, fiber, micronutrients, carbohydrates plus protein.
Although protein will almost certainly be lower on a whole food plant based diet, compared to a traditional Western diet but the simple addition of some higher protein options like tofu, tempeh, seitan, occasionally meat alternatives & plant protein powder on top of a diet already high in whole foods will help you reach your daily protein targets easily.
The extra nutrients from the increase consumption of whole foods will greatly improve your recovery, while also providing everything you need to build muscle.
If you need more help check out my 10 week January program here. Use code "20%" for 20% off your order.