Discover the myths surrounding a vegan diet!

Vegan diet myths: only animal protein builds muscle

One of the most frequently recurring myths about a vegan diet is that plant protein is inferior to animal protein. Physical activity and strength training enthusiasts often emphasise that animal proteins (e.g. from whey, beef or eggs) are much more effective in building muscle mass than plant proteins. Is it really so?

In fact, the protein contained in, for example, legumes, nuts and seeds contains an equally rich amino acid profile as animal protein. Plant sources of protein allow the supply of valuable amino acids, including the essential EAAs and BCAAs. The myth about the worthless role of plant proteins in a vegan diet can therefore be considered effectively debunked.

Vegan diet myths: a small number of products rich in protein

Speaking of protein, it's worth mentioning another myth about the vegan diet and protein. According to many people, vegans have an extremely hard time meeting their daily protein requirements. However, this is not true, because there are many plant-based products. Among them we should mention::

• nuts, e.g. walnuts, cashews, almonds
• certain types of groats, e.g. buckwheat
• various seeds, e.g. pumpkin seeds, sunflower seeds, sesame seeds
• legumes e.g. peas, beans, lentils, chickpeas, soya

In addition, vegans can try dedicated protein supplements, such as Veggie Protein Complex by Olimp Sport Nutrition. This is a dietary supplement, whose composition has been completely devoid of any animal ingredients. The formula is based on complete plant proteins from three different sources - peas, pumpkin seeds and brown rice. What is more, a natural sweetener (stevia) and natural cocoa (in chocolate flavour) have been used in the composition.

Vegan diet myths: increased risk of calcium and iron deficiency

Calcium and iron are extremely important elements for the proper functioning of the body. Their tasks include maintaining healthy bones, keeping muscles working properly, helping in oxygen transport and production of red blood cells, and promoting a healthy energy metabolism. Their main sources are animal products. Calcium is mainly found in milk and milk products, while iron is found in meat.

However, it is worth knowing that both elements can be supplied with many plant products. Calcium is found in large quantities in dried figs and apricots, green vegetables, beans and hazelnuts. Iron can be found in legumes, whole grain cereals and some seeds and grains. Remember that in the case of iron, it is necessary to maintain correct levels of vitamin C - ascorbic acid helps to improve the absorption of the non-haem form of this element.