These diets prioritize eating primarily or only plants instead of meat and other animal products. Aside from personal taste preferences, athletes might choose to follow a plant-based diet for one or more of the following reasons :.

Protein plays many vital roles in the body, including protecting you from infections and building and maintaining the strength of your hair, nails, ligaments, and muscles. Athletes also benefit from a high-protein diet because the more active you are, the more energy your body needs, and the more hungry you feel.

Protein-dense foods help you feel full longer, which reduces hunger and unhealthy snacking. Protein is made up of amino acids. Although our body can make many of those amino acids internally, we must get the others from the food we eat.

If your body lacks enough protein, it will have to break down muscles to get the amino acids it needs to function, which is bad news for everyone, especially athletes trying to build or maintain muscle mass. One cup of cooked edamame contains Avocados are creamy, delicious, and packed with healthy fats.

One cup of sliced avocado also contains 2. Just ¼ cup of pumpkin seeds has 9. Despite how tiny they are, chia seeds pack quite a punch in terms of protein density. One ounce of chia seeds contains 4.

A one-ounce serving of cashews has 5. It also provides a good amount of magnesium and vitamin K, which are essential building blocks for your bones.

A single ounce of almonds contains a whopping 6 grams of protein. One ounce of peanuts contains 7. Two tablespoons of most nut butters will have about 8 grams of protein for a satiating and versatile snack that pairs well with just about anything.

In addition to providing a hefty dose of potassium and Vitamin K, a single cup of raw brussels sprouts provides 2. One cup of raw broccoli has 1. A gram serving of baby spinach offers 2. A half cup of beans packs about 7 grams of protein. One cup of cooked lentils has Oats are an excellent addition to many meals and recipes and a standard breakfast staple for many athletes.

Not only that, but grams of uncooked steel-cut oats contains Chickpeas also known as garbanzo beans are incredibly tasty, and you can add them to salads and soups or even make homemade hummus with them. A one-cup cooked serving of these little guys contains A cup of cooked quinoa has 8.

This one might surprise you when it comes to the best vegan or vegetarian protein sources for athletes.

However, a one-cup serving of cooked wild rice contains 6. Just 3 tablespoons contain 9. Each serving of soy beans provides around 20 grams of protein, making them a great choice for athletes who are looking to build muscle or recover from a strenuous workout. In addition to their high protein content, soybeans are also a good source of fiber and vitamins , making them a nutritious addition to any diet.

About grams of cooked tempeh contains Explore new worlds on many different terrains Personalize your avatar with cool clothes and gears Experience Vingo anywhere on any exercise bike or treadmill.

Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Your download is about to start. Please click the button below to continue or close this window to cancel.

Table Of Contents. Plant proteins tend to be low in essential amino acids. Animal proteins, however, contain all nine amino acids. Numerous plant foods contain complementary proteins. When eaten together, they can provide all the essential amino acids.

You do not need to eat them in one meal. Your body is smart enough to take the amino acids it needs from the foods you eat as long as you take a variety of foods every day.

Research has shown that athletes who are vegetarians or vegans have higher protein requirements than those who eat a mixed diet. The Recommended Daily Allowance RDA states that the average person requires 0. Active people have higher protein requirements. Exercise or training five days per week will require 1.

High-intensity exercise results in increased protein utilization for tissue repair and protein development. For a pound individual, this translates to approximately g of protein daily. You also need adequate carbohydrate and overall calorie intake for the muscles to utilize the protein.

Otherwise, it will force your body to break down protein for energy. But, protein should not be our body's primary energy source. It should be used to build and repair tissues. As with all nutrients, too much protein can be stored as fat.

All extra amounts of food, which is more than what your body needs, are stored as fat, regardless of their nutritional content. What are the best vegan protein sources for athletes? The following are excellent options!

A small amount of cooked soybeans, also known as edamame, is one of the most nutritious snacks. It is rich in protein. It also contains healthy fiber, antioxidants, and vitamin K that may help reduce your risk of developing heart disease.

If you are tired of eating them plain or with some salt and chili, try adding them to other recipes such as a falafel wrap or noodle dishes. Tempeh is made from fermented soybeans.

It can be cut and pan-fried in the same way as tofu. It is rich in protein, iron, phosphorus, magnesium, and calcium. Tempeh has a chewy texture, is low in sodium and carbs, and has more protein and fiber than tofu. Some people find it easier to digest due to its fermented nature.

You can try the Tiba tempeh marinated piece or if you prefer a stronger flavor, prepare a spicy BBQ tempeh sandwich. Lentils are a superfood! They are versatile ingredients, commonly used in soups, burgers, and dips.

You can also add them to stews and salads. They are high in iron and other nutrients. After a run, why not make a vegan lentil salad bowl? Or, if you want something more filling, try the Shepherd's Pie. Peanut butter is a staple in most athletes' kitchens. Peanut butter is delicious on bagels and morning toast, but it can also be used in a variety of recipes.

Peanut butter is rich in potassium, calcium, magnesium, and phosphorus. Peanut butter's combination of high fat, protein, carbs, and fiber makes it extremely satiating. Peanut butter is filling, which helps keep you full for quite some time. It's the perfect fuel for long runs and as a recovery food.

Chickpeas have high levels of protein and fiber and are low in fat. They also contain vitamins B6 and C, copper, iron, magnesium, potassium, selenium, and zinc. A delicious frittata is a good option for vegetarians. Vegans can also stock up on Hummus. A study showed that people who eat hummus regularly have higher intakes of fiber and nutrients such as folate, magnesium, potassium, and vitamins A, C, and E.

Chia seeds also contain high amounts of protein. They are also an excellent source of alpha-linolenic acid ALA , a plant-based omega 3-fatty acid.

Moreover, omega-3s promote leptin production, the satiety hormone, which prompts the body to burn fats instead of storing them. Like other dark green vegetables, spinach contains protein and offers many other health benefits.

It has iron, which runners are more likely to run low on. Combine the spinach with a good source of vitamin C for better absorption. Also, spinach has good levels of vitamin B6. One of the best recipes with spinach is a walnut pesto. Simply replace the Parmesan cheese with something vegan-friendly.

Avocados, like many fruits and vegetables, contain protein. It's not much, but it's super healthy and delicious when combined with monounsaturated fatty acids. Avocados are also rich in vitamin E, vitamin K, and potassium. They also have fiber and folic acid. Combining avocados with other foods can increase nutrient absorption, allowing the body to absorb more fat-soluble vitamins.

Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. You need to do your research and be an informed consumer.

The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Skip to content.

Search Close this search box. Facebook X. com Logo formerly Twitter. Youtube Instagram Linkedin Pinterest. Facebook Twitter Youtube Instagram Linkedin Pinterest. January 1, Nutrition. Breakfast Options Breakfast is extremely important because it jumpstarts your metabolism and provides energy for the day.

Ingredients 4 small flour or corn tortillas 4 large eggs 1 tablespoon sour cream or milk , plus more for serving if desired Two dashes of hot sauce, such as Cholula, plus more for serving if desired ½ teaspoon fine sea salt, divided 1 ½ tablespoons olive oil 2 cups thinly sliced vegetables ¼ teaspoon chili powder ¼ teaspoon ground cumin ¼ cup shredded or crumbled cheese, optional cheddar, Cotija, feta, goat, even mozzarella ¼ cup thinly sliced green onion Suggested garnishes choose a few : chopped fresh cilantro, hot sauce, salsa, or Pico de Gallo, strips of avocado or guacamole, diced tomato or sliced cherry tomatoes, sour cream Directions Warm the tortillas in a large skillet over medium heat in batches, flipping to warm each side.

Whisk to combine eggs, until pure yellow, and add sour cream or milk, hot sauce, and ¼ teaspoon of the salt. In a large skillet, melt 1 tablespoon of the butter over medium heat. Add the vegetables, the remaining ¼ teaspoon salt, and the chili powder and cumin. Stir to combine, and cook, stirring occasionally.

Once cooked, transfer the vegetables to a bowl and set aside. Return the skillet to the stove over medium-low heat and melt the remaining ½ tablespoon butter. Pour in the egg mixture.

Use a spatula to gently stir and push the eggs around the skillet until the eggs are clumpy but still slightly wet, about minutes.

Remove the skillet from the heat. Add the cheese if using and green onion, and gently stir to combine. Assemble your tacos by spooning scrambled eggs down the length of a tortilla, topping with some cooked veggies, and your garnishes of choice.

Power Porridge If your athlete prefers sweet over savory breakfasts, make this power porridge their go-to meal. Ingredients ½ cup oats steel-cut for more fiber 2 tablespoons peanut butter 1 tablespoon coconut flakes 10 ounces low-fat milk if your athlete is vegan, use oat milk as an alternative Directions Measure the oats in a glass and then pour them in a pot.

Pour double that amount of water in the pot and then start heating it. Stir frequently, until you reach the consistency of porridge you prefer.

Pour in the peanut butter and coconut flakes and then mix it all together. Fill bowl with the oat milk. Avocado Toast Another breakfast favorite that your athlete can make their own by adding a variety of toppings. Ingredients 1 slice of bread ½ ripe avocado Pinch of salt Optional: any of the extra toppings garlic, radish, green onion, arugula, spinach, tomato, egg Directions Toast your slice of bread until golden and firm.

Remove the pit from your avocado. Use a big spoon to scoop out the flesh. Spread avocado on top of your toast. Enjoy as-is or top with any extras. Ultimate Vegan Protein Burrito serving size 4 With 22 grams of protein, this is a protein-packed meal that will help your athlete recover from a big day of training or competition.

Ingredients Pico de Gallo salsa Guacamole 4 large corn or flour tortillas For Quinoa: ¾ cup white quinoa, thoroughly rinsed 1 ½ cups water ¼ teaspoon sea salt 1 can black beans, drained and rinsed ¼ cup chopped fresh cilantro 3 tablespoons lime juice 3 tablespoons hemp seeds ¼ — ½ teaspoon sea salt, to taste Freshly ground black pepper, to taste For Kale: 3 cups destemmed and chopped kale 1 tablespoon lime juice ½ tablespoon olive oil Sea salt, to taste Freshly ground black pepper, to taste Directions For Quinoa: Add the quinoa and water to a small pot with ¼ teaspoon sea salt.

Heat over medium-high heat until boiling. Reduce heat, cover, and simmer for minutes or until quinoa is tender and translucent. Fluff with a fork and transfer to a large bowl.

Add the black beans, chopped cilantro, lime juice, hemp seeds, sea salt, and black pepper to the quinoa and stir.

Set aside. For Kale: Add the chopped kale, lime juice, olive oil, and sea salt to a bowl and massage the kale for minutes or until tender. Black Bean Sweet Potato Chili Ingredients 1 tablespoon plus 2 teaspoons extra-virgin olive oil 1 medium-large sweet potato peeled and diced 1 large red onion diced 4 cloves garlic minced 2 tablespoons chili powder ½ teaspoon ground chipotle pepper ½ teaspoon ground cumin ¼ teaspoon salt 3 ½ cups vegetable stock 1 ounce cans black beans rinsed 1 Add the sweet potato and onion and cook for about 5 minutes, until the onion is soft.

Add the garlic, chili powder, chipotle, cumin and salt and stir to combine. Add the stock, tomatoes, black beans and quinoa and bring the mixture to a boil. Stir everything to combine. Cover the pot and reduce the heat to maintain a gentle simmer.

Cook for minutes until the quinoa is fully cooked and the sweet potatoes are soft, and the entire mixture is slightly thick like a chili.

Add the lime juice and remove the pot from the heat. Season with salt as needed. Garnish with avocado, cilantro, crema or cheese before serving. Loaded Sweet Potato Ingredients 4 medium sweet potatoes 2 cups cooked black beans, or 1 ounce can black beans 1 cup salsa ½ chopped fresh cilantro Optional: ¼ cup mashed avocado or dry-roasted pepitas pumpkin seeds Directions Wash the sweet potatoes.

Pierce each potato 4 to 5 times with a fork and bake in the oven or microwave. Oven: Preheat the oven to ˚F. Place the potatoes on a rimmed baking sheet lined with foil or parchment paper. Bake minutes, or until tender. Microwave: Place the potatoes in a microwave-safe dish with ½ cup water. Cover loosely with a lid or plastic wrap.

Microwave for 10 minutes. Carefully turn the potatoes over. Microwave another minutes, or until the potatoes are tender. Once cooked, split the potatoes and top each potato with black beans, salsa, cilantro, and mashed avocado or pepitas, if using.

Note: Other tasting toppings include corn fresh or thawed from frozen , chopped tomatoes, and sliced green onions. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and quinoa is fluffy — about 20 minutes.

Preheat oven to ˚F and lightly grease a 9×13 baking dish or rimmed baking sheet. Brush halved peppers with a neutral, high heat oil, such as avocado oil or refined coconut oil. Add cooked quinoa to a large mixing bowl and add remaining ingredients — salsa through corn.

Mix to thoroughly combine then taste and adjust seasonings accordingly, adding salt, pepper, or more spices as desired. Generously stuff halved peppers with quinoa mixture until all peppers are full, then cover the dish with foil.

Bake for 30 minutes covered. Then remove foil, increase heat to ˚F, and bake for another minutes, or until peppers are soft and slightly golden brown. For softer peppers, bake minutes more. Related Content. REDs: The Role of Nutrition in Prevention. February 1, Educators Parents.

Relative Energy Deficiency in Sport—better known as REDs or RED-S—can be hard to diagnose, but essentially, it happens to athletes Read More. Tired of trying to reinvent your menu every night at dinnertime?

You may be overthinking the types of meals that December 1, If your athlete is struggling to fall asleep, stay asleep through the night, or is dealing with some mild feelings There are many reasons that athletes want to eat a plant-based or vegetarian diet.

Many athletes find the health advantages of eating more vegetables appealing. Some people choose to be vegetarian for ethical, religious, and environmental reasons. It doesn't matter what reason you have for choosing a plant-based lifestyle. As an athlete, you must still consider your higher nutrient requirements.

You lose a primary source of protein if you eliminate animal products and meat from your diet. Think more carefully about achieving your protein goals from plant-based sources. Understanding the role of amino acids as building blocks of protein is crucial.

There are 20 essential amino acids in the body. However, only 9 must be obtained from the diet. Plant proteins tend to be low in essential amino acids. Animal proteins, however, contain all nine amino acids. Numerous plant foods contain complementary proteins. When eaten together, they can provide all the essential amino acids.

You do not need to eat them in one meal. Your body is smart enough to take the amino acids it needs from the foods you eat as long as you take a variety of foods every day.

Research has shown that athletes who are vegetarians or vegans have higher protein requirements than those who eat a mixed diet. The Recommended Daily Allowance RDA states that the average person requires 0. Active people have higher protein requirements. Exercise or training five days per week will require 1.

High-intensity exercise results in increased protein utilization for tissue repair and protein development. For a pound individual, this translates to approximately g of protein daily. You also need adequate carbohydrate and overall calorie intake for the muscles to utilize the protein.

Otherwise, it will force your body to break down protein for energy. But, protein should not be our body's primary energy source. It should be used to build and repair tissues.

As with all nutrients, too much protein can be stored as fat. All extra amounts of food, which is more than what your body needs, are stored as fat, regardless of their nutritional content.

What are the best vegan protein sources for athletes? The following are excellent options! A small amount of cooked soybeans, also known as edamame, is one of the most nutritious snacks. It is rich in protein.

It also contains healthy fiber, antioxidants, and vitamin K that may help reduce your risk of developing heart disease. If you are tired of eating them plain or with some salt and chili, try adding them to other recipes such as a falafel wrap or noodle dishes.

Tempeh is made from fermented soybeans. It can be cut and pan-fried in the same way as tofu. It is rich in protein, iron, phosphorus, magnesium, and calcium. Tempeh has a chewy texture, is low in sodium and carbs, and has more protein and fiber than tofu.

Some people find it easier to digest due to its fermented nature. You can try the Tiba tempeh marinated piece or if you prefer a stronger flavor, prepare a spicy BBQ tempeh sandwich.

Lentils are a superfood! They are versatile ingredients, commonly used in soups, burgers, and dips. You can also add them to stews and salads. They are high in iron and other nutrients. After a run, why not make a vegan lentil salad bowl?

Or, if you want something more filling, try the Shepherd's Pie. Peanut butter is a staple in most athletes' kitchens. Peanut butter is delicious on bagels and morning toast, but it can also be used in a variety of recipes.

Peanut butter is rich in potassium, calcium, magnesium, and phosphorus. Peanut butter's combination of high fat, protein, carbs, and fiber makes it extremely satiating. Peanut butter is filling, which helps keep you full for quite some time. It's the perfect fuel for long runs and as a recovery food.

Chickpeas have high levels of protein and fiber and are low in fat. They also contain vitamins B6 and C, copper, iron, magnesium, potassium, selenium, and zinc. A delicious frittata is a good option for vegetarians. Vegans can also stock up on Hummus. A study showed that people who eat hummus regularly have higher intakes of fiber and nutrients such as folate, magnesium, potassium, and vitamins A, C, and E.

Chia seeds also contain high amounts of protein. They are also an excellent source of alpha-linolenic acid ALA , a plant-based omega 3-fatty acid.

Moreover, omega-3s promote leptin production, the satiety hormone, which prompts the body to burn fats instead of storing them. Like other dark green vegetables, spinach contains protein and offers many other health benefits.