Best Vegan Protein Sources

When people ask me about a plant-based diet, in particular, active individuals and athletes, the first question is inevitably about the best vegan protein sources. What do you eat for protein? Where do you get your protein? How do you get enough protein? Wait, you don’t eat eggs, meat or dairy? What do you even eat?! Rest assured, with these Plant-Based Protein Sources for Vegans and Vegetarians it’s totally possible to get enough protein without eating animals and animal products.

Before we get into this, don’t forget, I am not a doctor or health care professional. This is all based on my own experiences and research and is for general information purposes only. Please consult and MD, nutritionist or other qualified professional for professional medical advice.

Why Do We Need Protein?

Proteins, made up of amino acids, are the building blocks of life. We need protein to help repair cells and make new ones.

Protein is essential to the structure of our cells, organic, muscles, connective, tissues and bones and it also plays an important role in metabolism since many key enzymes and hormones, such as insulin, are proteins.

Protein, along with fat and carbohydrates, is a macronutrient, meaning that we need relatively large amounts of it. Protein differs fat and carbs however, in that the body does not store protein, so it’s important that we eat enough protein throughout the day

The amino acids proteins are made of are found in plant foods such as soy, beans and legumes, nuts, seeds and grains. You do not need animal products to get all the protein that you need but we do need to be sure we’re getting all the essential amino acids we need and there are 9 such amino acids we need to get through our diet.

There are other amino acids we need to build proteins, however these are considered nonessential because they’re already present in the body. The body uses these 20 essential and nonessential amino acids needed to form peptides and those peptides are then used to form proteins.

Essential Amino Acids

While yes, it’s important that we get enough protein, the real focus should actually be in getting adequate amounts of the essential amino acids, such as lysine and methionine, needed to build proteins.

Essential amino acids cannot be made by the body, they must be provided by the food we eat. There are 9 such essential amino acids and it’s important that we provide the body these essential building blocks. We can consume essential amino acids throughout the day from a variety of different source.

There’s no need to worry about protein combining either, as long s you eat a variety of vegan protein sources over the course of a few days, your body will draw from them the amino acids it’s needs. It doesn’t need to be all in one sitting or even all in one day. However, it’s still important to get your protein from a variety of courses rather than relying on one or two foods.

Getting Lysine and Methionine

As many plant foods are not complete proteins (containing all essential amino acids), it’s important to eat a wide range of protein sources to make sure you’re getting all the essential amino acids.

How to Get Lysine

One particular amino acid to pay attention to if you eat a vegan diet is lysine. Lysine is the least abundant amino acid in plant-foods. Luckily, plant proteins high in lysine are also great sources of many of the other essential amino acids and by eating balanced plant-based diet, you can ensure you’re all of the essential amino acid that you need.The best sources of lysine are seitan (vital wheat gluten) and legumes. It can also be found in tofu, tempeh, quinoa, amaranth, pistachios and pumpkin seeds.

The RDA for lysine is 2800 mg and the best sources of lysine is soybeans. If you do not regularly eat soy, make sure you’re consuming whole grains such as oats, quinoa and whole wheat, nuts such as peanuts, pistachios, cashews and almonds, daily beans and lentils and vegetables such as broccoli.

Lysine is responsible for growth, the production of carnitine, aiding in calcium absorption and a deficiency in lysine can lead to nausea, depressed, fatigue and even osteoporosis. This is why it’s so important to include a wide range of whole plant foods to make sure you’re getting what you need. Ever day, think nuts, seeds, beans, lentils, soy, whole grains, fruits and vegetables. If you want to eat a vegan diet and feel food while doing it, you have to focus on consistently eating from all of these food groups.

How to Get Methionine

Another essential amino acid that vegans need to be aware of is methionine. Methionine can be found in grains in legumes so it’s important to include these foods in your diet regularly. The RDA for methionine for a 160-pound person is 1400 mg. You can achieve this by consuming whole grains, beans, legumes, nuts and seeds throughout the day with a focus on sunflower seeds, soy products, brail nuts, oats, figs, whole wheat, seaweed, onions, cacao and raisins.

Methionine helps form cartilage in the body through the use of sulfur. People short in sulfur-containing foods may suffer from arthritis and damaged tissues. Methionine also helps with muscle growth and the formation of creatine, which is needed for cellular energy.

Other Essential Amino Acids

The other essential amino acids include histidine, valine, tryptophan, threonine, phenylalanine, isoleucine and leucine. These all play essential roles in countless bodily functions. If you eat a wide range of the whole foods we’ve already discussed and the foods we will get into below, you will get the amino acids that you need. A varied, whole food plant-based diet is key to success.

Read more about the importance of diversity in our diet in my post on gut health.

How Much Protein Do you Need?

There is a lot of mixed information about how much protein you actually need but in general we don’t need as much as you might think. The US RDA of protein is 0.8 grams per kilogram of bodyweight or 0.36 grams per pound. Now if you’re highly active and a strength or endurance athlete, you’ll need a bit more to support growth and repair than the average person. Somewhere in the range of 0.55 – 0.7 grams per pound of bodyweight seems to work for most people.

Before we continue, let’s take a quick look at what some well-known vegan athletes and supporters of a whole food plant-based diet have to say about protein needs.

Protein Requirement Suggestions

In The China Study by Dr. T. Colin Campbell, it’s recommended that 10% of your daily calories come from protein however this recommendation is for the average individual and may not apply to athletes. Check out this article for further reading on this.
In one interview, Brendan Brazier, Vegan ironman athlete, author of multiple books and one of the founders of Vega, says he eats 60-70 grams of protein per day, about half of what would traditionally be suggested for his bodyweight of 160 pounds.
Michael Greger MD, the author of How Not to Die recommends just 51 grams of protein a day for the average person and says that most Americans get 70% more protein than they need every day. In addition, 97% of Americans don’t reach their daily fibre intake, 98% suffer from potassium deficient diets and most of these dietary deficiencies are a result of an inadequate intake of plant foods.

In the bodybuilding world, protein is considered the key nutrient for developing size and strength, with some athletes eating upwards of 1.5 grams per pound of bodyweight. The academy of Nutrition and Dietetics reports that bodybuilders require 1.4 to 1.7 grams of protein per kilogram, or about 0.63 to 0.77 grams of protein per pound of body weight each day, well below the standard 1 gram per pound often used, which can amount to hundreds of grams of protein daily. Furthermore, nutritionists may take the view that if you eat a well balanced diet there’s a good chance you’re already meeting your protein requirements with out the need to go overboard on meat, egg whites and protein powder, foods consumed in high amounts by most bodybuilders with often negative health implications such as inadequate fibre and micronutrient intake.

If you’re very active and/or looking to gain muscle, more protein than the 0.36 grams per pound is probably a good idea. For myself, I eat eat about 0.6 grams per pound and I’m very active in and out of the gym. You just have to see what works for you and go from there. I don’t worry to much about protein to be honest and I eat much less than I used to when I was following the standard macro protocol of closer to 0.8-1 gram per pound.

From all the research I’ve done, I don’t believe we need that much and I don’t believe in eating a ton of meat, eggs, dairy and protein powder to get it. I believe in getting my protein from the whole food, plant-based sources we’re going to get into today.

This is my personal opinion and you can come to your own conclusions but the marketing of protein has been pushed, and pushed and pushed to the point that people are so confused and so scared of not getting enough. Have you ever heard of anyone having a protein deficiently? Nope, didn’t think so. Now how about a magnesium deficiency, or potassium, iron, vitamin D or calcium? Micronutrient deficiencies are quite common and how can we be sure we’re getting enough of those nutrients? By eating a wide range of whole, plant-based foods.

Resources on Protein Requirements

Concerns of a High-Protein Diet

One potential draw-back of a high-protein/low-carb diet is a deficiency in essential micronutrients found in carbohydrate-rich foods such as fruits and vegetables. Fruits, vegetables and whole grains contain the vitamins, minerals, fibre and antioxidants that help prevent disease. In addition, high-protein animal foods are high in saturated fat, which increase the risk of heart disease, stroke, diabetes and cancer.

The American Heart Associated warns that “reducing consumption of carbs usually means other, higher-fat foods are eaten instead. This raises cholesterol levels even more and increases cardiovascular risk.” They also note that by concentrating on animal protein sources, dieters may consume too much salt and not enough calcium, potassium, magnesium and other important nutrients for our overall health.

There are a lot of claims that eating a very high-protein diet is damaging to the kidneys, liver and that it may cause cancer and osteoporosis but these are complicated issues and more research needs to be done. From what I understand, the issue lies in what we miss out on if we eat a high-protein diet, not necessarily the negative implications of the protein itself and furthermore, the source of that protein seems to be key as in protein from animal sources versus plant source.

These foods are the best vegan protein sources that I include in my diet. By doing so, I’m able to reach the amount of protein I require to support my active lifestyle. My main form of fitness is CrossFit, a high-intensity sport that demands both strength and overall conditioning. Adequate protein is needed to support performance, muscle growth and maintenance, and encourage recovery.

Most of these are whole foods but I’ve also included a few of my favourite packaged foods such as veggie burgers, vegan sausages, edamame noodles and black black noodles. I use these foods on occasion but the bulk of what for protein I eat is made up from the whole food options. There are a couple other high-protein vegan foods that I haven’t included in this list as I never include them in my diet but just so you’re aware of them, there is also quorn (mycoprotein) and textured vegetable protein or TVP.

Vegan protein sources are less concentrated in protein than animal sources but by including these foods throughout the day, it adds up quicker than you might think. You’re never going to find a plant-based protein source like egg white, chicken or tuna but these vegan protein sources contain fibre and loads of micronutrients that animal products do not, making them a healthy and nourishing way to get your protein.

Whole Food Vegan Protein Sources

Tempeh

Tempeh is one of my favourite protein sources. It’s a fermented food making it probiotic-rich and good for digestive health. Tempeh is a soy product, as are the following two foods, tofu and edamame. Tempeh can be enjoyed on it’s own, in sandwich, crumbled in soups and chili, in stir-fries or as a substitute for meat in various recipes. I love it dry-fried until crispy and added to salads. You can read more about tempeh in this post.

Protein per serving: 16 grams per 3 oz.

Tofu

You can’t beat tofu as source of vegan protein. Check out my Real Food Guide to Tofu and Tempeh for all the details on what kinds of tofu to buy, how to use it and more on the nutritional benefits of soy. I recommend consuming organic tofu and staying away from processed soy-based products such as veggie dogs and fake meats. Try tofu in my:

Protein per serving: 8-15 g per 3 oz. depending on if you use medium, firm, extra-firm etc.

Edamame

Edamame is an unprocessed soybean and is an easy and yummy way to boost your protein intake. You can add it to soups, stews, salads and just eat it as a snack with a little sea salt. Try it in my high-protein edamame mango salad or wild rice and edamame salad.

Protein per serving: 9 grams per 1/2 cup cooked

Nutritional Yeast

Nutritonal yeast is another one of my favourites for boosting my protein intake. It’s also fortified with B12, an important vitamin for vegans and plant-based eaters to be aware of. Read more about what nutritional yeast and how to use it. Try it in my:

Protein content: 6 grams in 2 tbsp

Spirulina

Spirulina isn’t going to account for a huge part of your protein intake but I like adding a couple teaspoons to my smoothies for a little boost. It actually has the highest protein content of any food but you don’t consume it in large quantities. Adding 2 teaspoons to your smoothie will provide 4 grams of protein, which doesn’t sound like a lot but it all adds up. You’ll also get about 15% of your daily iron. Spirulina also has countless other health benefits such as detoxification and anti-inflammatory properties, so I use it either way. Try it in my green smoothie bowl.

Protein content: 2 grams per teaspoon

Hemp Seeds

Hemp seeds are one of my top suggested healthy foods. They’re anti-inflammatory, high in protein, omega-3 essential fatty acids, iron, vitamin E and more. For a vegan protein source they’re also low in carbohydrates which can be helpful at times. I also like to use a plain, organic hemp protein powder for bumping up the protein in oats and smoothies. I add hemp seeds to smoothies, oats, salads, dairy-free yogurt, breakfast bowls and even stir them into soups. Try them in my:

Protein content: 10 grams in 3 tbsp

Chia Seeds

I like chia seeds since in addition to their protein content they’re loaded with other nutrients such as omega-3. I’ll add them to smoothies, oats, bars and use them to make chia seed pudding. Try them in my:

Protein content: 4 grams in 2 tbsp

Almonds

Almonds are one of the highest protein nuts and they’re also high in fibre, vitamins and minerals. Raw almonds and almond butter are both good choices for a little hit of protein.

Protein content: 6 grams per 1/4 cup

Other Nuts, Seeds and Butters

Pumpkin seeds, sesame seeds, cashews and sunflower seeds all contain protein and other essential nutrients such as zinc, iron and magnesium. You can eat them raw as snacks, add them to recipes and of course, as nut butters such as almond butter, peanut butter and tahini. All nuts and seeds contain come protein and are high in many other nutrients so I include at least a few servings in my diet every day.

Quinoa

Quinoa is one of the highest protein grains so I like using it as an alternative to brown rice. You can use it for breakfast cereal, in soups and stews, in salads or as a side on it’s own. It’s versatile, inexpensive, easy to cook and naturally gluten-free. Read more about quinoa in my guide to whole grains. Try it in my Vegan Chickpea Quinoa Stew.

Protein content: 8 g per 1 cup cooked

Rolled Oats

You can’t beat oats for a healthy, nourishing plant-based food. There are so many ways to use them, from sweet to savoury. Oats are also anti-inflammatory, high in fibre and minerals and low in fat. Try them in my:

Protein content: 9 grams per 1/2 cup dry

Other Whole Grains

Brown rice, wild rice, amaranth, teff, buckwheat and freekeh all contain a decent amount of protein and many other essential micronutrients. I would recommend 3-5 servings daily.

Chickpeas

Chickpeas are the bean I use the most in my kitchen. They’re a good source of protein and are high in dietary fibre, manganese, folate, iron, copper and zinc. I love them for making hummus, burgers, soups, stews and salads. Try them in my:

Protein content: 7 grams in 1/2 cup cooked

Black Beans

Black beans are a good source of protein and many other nutrienets. They’re high in fibre, folate, copper, manganese, magnesium, iron and thiamine. Black beans are great in breakfast bowls, in soups, salads, on their own as a side, in burgers and in dips. Try them in my:

Protein content: 8 grams per 1/2 cup cooked

Lentils

Lentils are inexpensive, versatile, healthy, low in fat and high in protein and fibre. Try them in my:

Protein content: 9 grams per 1/2 cup cooked

Other Beans

All beans and varieties of lentils are a good source of plant-based protein. Switch things up and try kidney beans, black eyed peas, beluga lentils, white kidney beans, pinto beans or fava beans. Beans are great for making dips such as hummus and homemade veggie burgers such as my vegan chickpea burgers, so there are a ton of ways to use them. The fibre that beans contains has also been shown to lower cholesterol and blood pressure and help maintain stable blood sugar levels.

Seitan

Seitan is made from vital wheat gluten and while I wouldn’t recommend on relying on it for a staple protein source, it can be used on occasion for special meals and treats. Cooked seitan has a similar texture to meat so it’s typically used as a meat substitute. It’s very high in protein with little fat and carbohydrate.

Protein content: 21 grams per 1/3 cup cooked

Packaged Vegan Protein Sources

It can be helpful to have these packaged items on hand for quick, higher-protein meals when you need them. Focus on the foods from the whole food list first but know that there are these other options available when you need them.

Explore Asian Noodles

Explore Asian carries a line of bean-based noodles such as black bean or adzuki bean spaghetti, edamame noodles and mung bean noodles. I really like them and they’re a good alternative to wheat noodles if you’re looking for something grain-free, low in fat and high in protein. You can use them anywhere you’d use regular noodles and they work great for Italian dishes or for curries and stir-fries.

Protein content: 25 grams per serving (varies by type)

Banza Pasta

Benza makes a line of chickpea pasta which is really good and I find close to real pasta than the Explore Asian noodles however they’re not as high in protein. You can use them in any pasta or noodle dish.

Protein content: 15 grams per serving

Field Roast Sausage

For store-bought vegan sausages I like Field Roast the best. They have a clean ingredient list and taste great. You can eat them on their own or add them to stews, chili, salads or even breakfast burritos.

Protein content: 21 grams per serving

Protein Powders

I use a whole vegan protein supplement to reach my protein goals but if your’e not highly active you probably don’t need to supplement with protein powder. I usually have 1 serving per day of eaither a pea protein-based powder or powder made from whole food protein sources such as pumpkin, quinoa, brown rice, hemp, chia and alfalfa. I also use a plain, organic hemp protein and brown rice protein powders.

My favourite vegan protein powders are Bob’s Red Mill Vegan Protein, Vega Performance Protein, Naked Nutrition Pea Protein and North Coast Naturals Vege Pro-7.

I’ll add 1/2 a scoop to my morning oatmeal, 1/2 a scoop to smoothies and sometimes just drink them mixed with water in a pinch. Try it in my:

Protein per serving: 20-30 grams per scoop

Sol Veggie Burgers

For store-bought veggie burgers I like ones from Sol. I rarely buy these buy they’re handy on occasion if you need quick protein source for dinner or are camping or going to a BBQ. We don’t have much of a selection here in Canada for veggie burgers yet and I know there are quite a few other options available in the US, so you can also check your local grocery store to see what’s available.

Protein per serving: 12 grams per serving

Highest Protein Vegetables

Aside from eating these high protein vegan foods, I try to opt for the highest protein vegetables when I can. Here are the highest protein vegetables. Once you start focusing on them and incorporating them into your diet, the protein really adds up throughout the day.

Green Peas – 8 grams protein per cup
Bean Sprouts – 3 grams protein per cup
Spinach – 1 gram protein per cup
Kale – 3 grams protein per cup
Avocado – 2 grams in half an avocado
Mushrooms – 3 grams protein per cup
Artichokes – 4 grams in one small artichoke
Brussel Sprouts – 3 grams protein per cup
Asparagus – 3 grams protein per cup
Broccoli – 3 grams protein per cup

That may not sound like a lot but a few big handfuls of spinach in your smoothie or tofu scramble, a big salad at lunch with roast brussel sprouts and green peas and a stir-fry at dinner with broccoli, mushroom and kale and you’ve just added about 35 grams of protein to your day. In addition and in contrast to animal protein, you’ll be loading up on dietary fibre, which is so important for keeping us healthy, disease-fighting antioxidants and plenty of essential vitamins, minerals and amino acids.

What About Supplements?

There are other factors that come into play on a vegan diet. In particular, B12, vitamin D3 and omega-3 should be taken into consideration. Iron, calcium and iodine should also be considered however with a focus on a wide range of whole plant foods, you can quite easily get what you need without supplementation.

I use a sublingual B12 spray, a vegan vitamin D3 spray and an algae-based omega-3 supplement. From what I understand B12 should be supplemented for sure but you can obtain everything else by eating a healthy, balanced, well-planned vegan diet.

Vegan Macros: Tips for Hitting Your Protein

I’ve shared a lot about my experience with flexible dieting as a plant-based eater and you can find all of those posts here. When I first started tracking macros years ago it was suggested to me to eat 150 grams of protein per day. It is unrealistic to hit that number while staying within your carbohydrate and fat goals, without using an excessive amount of protein powder and fake meat products. I’m not willing to eat those foods.

I’m in this for health and I’d much rather feel good and eat a longevity-promoting diet than eat processed foods in an attempt to look a certain way. I’m a firm believer in a whole food, micronutrient-rich, plant-based diet, in addition I don’t believe that much protein to be necessary. I now eat around 100-110 grams of protein daily and that is easily achievable though whole foods. You’ll still have to be conscious of eating a range of whole food protein sources but it’s no problem once you get the hang of it.

Here are few tips for vegan athletes tracking macros:

Include a protein source at every meal and snack.
Eat a range of plant protein sources to make sure you’re getting all your amino acids. Eat your beans, lentils, nuts, seeds, soy, whole grains and vegetables.
If you’re an athlete, consider supplementing with a whole food protein powder. 1 serving a day should be plenty.
Consider a vegan fermented BCAA supplement but focus on whole foods first, or look for a protein powder that contains BCAA.
Reduce your protein intake and increase your carbs to make up for the calories. There is no magic macro numbers so don’t worry so much about it. Consistency is far more important than specific macro ratio.
Keep focusing on micronutrients. Are you getting enough iron, calcium, iodine, fibre and vitamins?

Vegan Athletes, Breaking Stereotypes

Not only is it possible to get enough protein but by eating a quality, whole food diet, you’ll be able to build new muscle and maintain the muscle you’ve already worked so hard for. Countless high-level competitive athletes have been successful while eating a completely plant-based diet. From a vegan Olympic weightlifter, to strongmen, MMA fighters, NFL players, endurance athletes and bodybuilders, athletes across the board have proven that you don’t require animal protein to reach your fitness goals.

Sample Meal Plan for Vegan Athletes

I put together this one day meal plan to show roughly how I eat on an average day. This meal plan consists of approximately 2200 calories made up of 120 grams of protein, 270 grams of carbohydrates and 70 grams of fat. As much as I can, I focus on eating whole foods ensuring the maximum micronutrient-intake along with a balanced intake of macronutrients to support my activity levels and performance goals.

I typically eat 6 times a day consisting of 3 snacks and 3 meals. Some people prefer to eat larger meals and not to snack, it just depends on what your preference is. I find I get too hungry between meals not to have a snack. One of those snacks is a pre-workout bite I eat at 5 am before training. If it’s a rest day, I would eat 5 times since I don’t need a pre-workout, or save that extra snack for dessert.

If you’re looking for more ideas, follow me on Instagram as I often share a full days worth of meals on Instagram stories.

Upon Rising 4:30 am

First thing when I get up in the morning, I drink 1 L of water with lemon and apple cider vinegar. This helps me re-hydrate after sleeping all night and wakes up the digestive system. At this time I also take my supplements. After I drink my water, I’ll make some tea or coffee and prepare a pre-workout snack.

Pre-Workout Snack

Acorn Squash: baked acorn squash topped with peanut butter and hemp seeds.

Breakfast (Post-Workout)

Oatmeal: oats cooked with chia seeds, vegan protein powder and blueberries then topped with almond butter.

Other options: Vegan Sweet Potato Breakfast Burritos, Breakfast Burrito Bowls, Chocolate Chip Zucchini Overnight Oats, Strawberry Cheesecake Overnight Protein Oats, Grain-Free Coconut Chia Breakfast Bowls, Vegan Chickpea Flour Pancakes, Superfood Chocolate Almond Avocado Smoothie, Vegan Peaches and Cream Oatmeal

Snack

Smoothie bowl: frozen peach, spinach, celery, moringa powder, spirulina powder, zucchini and vegan protein powder. Blend with water until smooth then top with hemp seeds, ground flax seed and chopped walnuts.

Lunch

Buddha Bowl: base of massaged kale, marinated chickpeas, baked tofu, steamed broccoli, grated carrots, grated beets, sunflower seeds, tahini sauce.

Other options: Vegan Roasted Beet Salad with Marinated Chickpeas, Spicy Vegan Black Bean Soup, Creamy Cauliflower Wild Rice Soup, Roasted Squash Salad with Marinated Chickpeas, Red Lentil Tomato Soup

Snack

Smoked Tofu on Rice Cakes: sliced smoked tofu on thin brown rice cakes with cucumber, tomato and cashew cream cheese.

Dinner

Zucchini Noodle Pasta: spralized zucchini noodles, topped with homemade mushroom, carrot, onion, garlic tomato pasta sauce, fresh basil and vegan parmesan.

Other options: Vegan Chickpea Quinoa Stew, Coconut Red Lentil Dahl, 6-Ingredient Easy Cheesy Vegan Zoodles, Spicy Peanut Stew with Rice and Chickpeas, Sweet Potato Peanut Stew, Wild Rice and Broccoli Salad with Edamame, Broccoli Brown Rice Bowl with Almond Satay Sauce

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Comments

Glen
February 28, 2018 at 4:37 am
GREAT ARTICLE.
Pam
March 2, 2018 at 8:02 am
I have been eating plant based for almost a year. Recently my blood work showed that my red and white blood cell count was low and that I have my TSH is low . Of course they recommend medication for my thyroid. I know you are not a medical doctor but I would prefer to use food to raise my levels . Can you make any dietary art suggestions ?
Loved the recent article explaining plant based .
Thanks .
John @ BrainSharp
March 14, 2018 at 3:42 am
This is a great read; thank you for posting. It’s great to see all the plant based sources for vegans and vegetarians. Regardless of whether people are athletes or not, following a healthy lifestyle can result in improving brain performance as well as increasing energy and mood levels. Adding vegetables or green leafy salads to our meals can have a positive effect on our cognitive function as well as long-term health. Thanks again

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