Re: Plant protein and human requirements for protein

An eating style that is based on mostly plant foods can not only provide 
adequate calories and protein for humans, but is the most healthy eating 
style. The key is making wise food choices. Except for fruit, almost 
every plant food contains some protein. The general guidelines for protein 
intake for healthy non-athletes is about 0.5 grams per pound of body 
weight. Athletes, including body builders need about 0.5-.75 grams per 
pound. For a 150 pound athlete, this is 75-115 grams of protein per day. 
Three ounces of lean beef (which is about the size of a deck of cards) has 
about 30 grams of protein. Other good sources of protein include fish, 
milk, cheese, yogurt, eggs, beans, tofu, nuts, seeds and peanut butter. 
More than 1 gram of protein per pound of body weight is not advised because 
it puts an unnecessary burden on the liver and kidneys. Because physical 
training builds muscle, which is made of protein, athletes may require a 
little more protein than a sedentary person. However, most Americans get at 
least twice as much protein as they need, so even athletes meet protein 
requirements easily. Athletes do need more calories, however, and eating 
more complex carbohydrates like cereal, pasta, rice and bread are good food 
sources for calories.