Had a talk today with a guy who was sort of offended for some reason about me not eating animal products and lifting weight. He said I’d never get enough protein (never heard that one before!!!). Because lentils aren’t a thing in a world of steaks.
Anyway he said that you need at least 200 grams of protein each day when you lift but that’s of course nonsense. Not saying you shouldn’t do it, but you don’t need to either.
I’m averaging around 110-140 grams a day and I’m doing fine at ±80kg body weight.
All this can just be accounted for with a bit of extra effort to read about where to get the best plant based sources of protein. It’s not particularly hard. Most vegan body builders end up getting pretty interested in the different sources and combinations of proteins. It’s all great knowledge to have in general.
Protein mixing is the technique used for this, to account for pairing up foods to create complete protein meals. Its not hard, but from how much nutrition and diet stuff I have learnt, it becomes an issue if you want to have denser post workout protein. As an example, it is common practice to pair up peas or lentils or beans with rice, for a good carb-protein meal. Whole wheat works excellently in India and wherever it is eaten daily. Vegans (and myself) use whey isolate-peanut butter mixtures with milk as another example.
For those with no problems against lactose, whey isolate becomes very easy to use. But for those with lactose intolerance or vegans that avoid dairy, it becomes an issue. Even though I am not vegan, I do cater to helping build diets for friends and family (my dad as doctor rarely has suggestions, and corrections are unneeded), and I like to have this knowledge.