How much more protein should vegan athletes consume compared to those on an animal-based diet?

Vegan athletes typically need to consume approximately 10% more protein than those following an animal-based diet due to the differences in protein quality and digestibility. Plant-based proteins often have a lower biological value than animal proteins, meaning that they contain fewer essential amino acids, which are crucial for muscle repair and growth.

To meet their protein needs, vegan athletes may require higher overall intake to ensure they receive sufficient amounts of all essential amino acids. This increased percentage compensates for the differences in amino acid profiles and helps achieve a similar protein synthesis response, which is important for muscle recovery and performance. By consuming about 10% more protein, vegan athletes can effectively support their training regimens and improve their recovery while ensuring they meet their nutritional requirements.