It’s very important to include a few servings of high lysine foods every day. Other good sources are pumpkin seeds and pistachios. Fortunately one can get it from many sources: lentils, tofu, seitan, mock meats and quinoa are all very good lysine sources. If there was one amino acid vegans should give some extra thought to, it is lysine. As you can probably guess by the requirement tripling, there are different theories on how much is actually needed per day. The current recommendation is actually 37 mg/kg body weight 12 mg/kg body weight is the old recommendation. How to Get Common Nutrients in Your Plant-Based Diet Here’s what Matt Ruscigno had to say about each item on Tim’s list: first, whether or not we need to focus on it and if the suggested amount is reasonable, and second, where we can get it - ideally from whole food sources. To help us out, I asked my friend and vegan Registered Dietitian and No Meat Athlete co-author Matt Ruscigno, who writes the blog True Love Health, to lend some of his knowledge and time. I’m sure that considerations for space - and the fact that 95% of readers wouldn’t care much about this list - kept Tim from giving details about where these recommendations come from, and why vegans specifically need to pay attention to them.īut most No Meat Athlete readers fit in that other 5%, so I wanted to go deeper. Essential fatty acids (Udo’s oil) (500mg-4g).Tim’s additional recommendations, in a subsequent list:
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