Dr. Ruth Heidrich,
Iron Man Triathlete, Marathoner,
Senior Olympian – Vegan

Protein, composed of chains of molecules called amino acids, plays an important role in the building, maintenance, and repair of the tissues of the body, including muscle.

There are 20 different amino acids in the foods we eat, but our bodies can make only 11 of them. The nine essential amino acids that cannot be produced by the body must be obtained from the diet. A diet based on a variety of grains, legumes, and vegetables easily provides all of the essential amino acids. It was once thought that various plant foods had to be eaten together to get their full protein value, a method known as “protein combining,” or “complementing.” We now know that intentional combining is not necessary to obtain all of the essential amino acids.

Fiona Oakes, Cycler,
Marathon Runner – Vegan

Vegetarian protein sources are best because, unlike animal sources, they can contain fiber (a blood sugar balancer and intestinal scrub brush) and complex carbohydrates. Concentrated protein sources are not needed. However, abundant protein is found in tofu, soymilk, tempeh, seitan, and various meat analogues, >> MORE