As a vegan who attends the gym regularly and wears a Vegan Muscle branded vest, I do get asked where do I get my protein from, After a few times I have started to change my response from sensible answers, like all plant based foods (almost) to "How much protein do I need?" I know the answer for me, most of the people I respond to do not... no matter their diet So this post is about Protein, without going too deep in the types of proteins and science backed information, we live in world where you can see people eating a protein Snickers and thinking that is healthy, or the 20g protein bars that are 35g of Carbs (they should be made to call them Carb bars!) When deciding to go vegan, sources of protein are still abundant, some natural, some in the form of powders, however, the biggest advice I can give is firstly, figure out how much you need. I have put a calculation below and the link to one of the many sources on this: The majority of people (No excessive exercise) 0.8gs of protein per KG Bodyweight Runners, lifters, Athletes (Regular exercise) 1.2gs to 2.0gs of protein per KG Bodyweight If you are actively trying to build muscle, 2.0 to 2.2gs is more than enough https://gamechangersmovie.com/benefits/maximizing-performance/gaining-muscle-and-strength/ My personal stats: I weigh 85kg x 0.8gs = 68g of protein (no gym) I weigh 85kg x 1.2gs = 102g of protein (gym - maintain) I weigh 85kg x 1.6gs = 136g of protein (gym - build muscle) I weigh 85kg x 2.2gs = 187g of protein (gym - bulk build muscle) This is very personal to us all and some people gain and lose weight and muscle quicker or slower, but the calculator is a good baseline for how much protein you need as an amazing vegan human being... Please also don't fear carbs or avoid fats, they should be in every meal along with the protein, the choices of carbs and fats is more important than avoiding them

I’m really glad you’re here 🤍 Vegan 21 Club exists for people who are curious about veganism, thinking about change, or already on the journey but feeling overwhelmed or confused. This is not about perfection. It’s not about pressure. And it’s definitely not about judgement. Over the next 21 days, this space will gently guide you through: • simple vegan swaps • mindset shifts • honest conversations • and building confidence at your own pace You don’t need to have it all figured out to be here. 👇 To start, I’d love you to comment below: 1️⃣ Where you’re at right now (curious / reducing / already vegan) 2️⃣ One thing you’re hoping to get from this space Thank you for being here 🌱 Stephanie