On average, vegan athletes likely require how many more grams of protein per day than omnivorous athletes?

Vegan athletes typically require more protein than omnivorous athletes, largely due to differences in protein quality and amino acid profiles between plant-based and animal-based foods. Animal proteins generally contain all the essential amino acids in sufficient quantities and are more easily digestible compared to most plant proteins.

Because of this, it is often recommended that vegan athletes consume additional protein to meet their needs, accounting for the potential lower bioavailability and completeness of plant protein sources. Research indicates that a daily increase of around 20 grams can help ensure that vegan athletes are adequately meeting their protein requirements, thereby supporting muscle repair, recovery, and overall performance, similarly to their omnivorous counterparts. This additional protein intake can come from a variety of plant-based sources such as legumes, nuts, seeds, tofu, and quinoa.

Choosing this amount aligns with recommendations for optimizing muscle protein synthesis and compensates for any potential shortfalls in essential amino acids that may arise from a vegan diet.