If you've ever eaten mock chicken, duck, or pork, perhaps at a Chinese restaurant, you've eaten seiten. Seitan is often used as a meat substitute because its dense, chewy texture holds up well in recipes that call for chicken or pork, such as fajitas, stir-frys, and even sandwiches and burgers.

It contains about 19 grams of protein per gram serving. It's also high in iron , an important nutrient for healthy blood cells. If you're gluten-free, however, you'll want to avoid it, since it's literally made of gluten. People don't typically think of grains as high-protein foods, but that's because refined grains in typical Western cuisine have protein-dense bran and germ stripped away in the milling process.

Whole grains and grain-like seeds like quinoa are naturally high in protein. Some of the top nutritious grains per cup, according to the USDA include:. Whole grains are also a good source of complex carbohydrates, which are key to fueling the body during long workout sessions, according to dietitians.

Oats are a protein superstar, even among other high-protein grains. One cup has more than 20 grams of protein along with nutrients like folate, potassium, phosphorus, magnesium, and iron. They're linked to a wide variety of health benefits like lower blood sugar and reduced risk of heart disease, and come complete with an array of vitamins and antioxidants as well as protein and fiber.

Compounds in oats also have anti-inflammatory benefits , which is why an oatmeal bath is a traditional cure for poison ivy, chicken pox , or other itchy ailments. Vegan NFL player Andre Patton swears by oatmeal for breakfast, he told Chargers podcast.

Elite marathoners also told Insider they swear by their countries' version of oatmeal — types of porridges — for their pre-race meal.

Nuts and seeds are nutritional powerhouses, full of protein as well as fiber and vitamins. The high-protein varieties include, per ounce:. Nuts and seeds are also a major sources of healthy fats, linked to lower "bad" cholesterol and better heart health. These include omega-3 fatty acids, often found in fish, but are available in vegan form in walnuts, chia, and flax seeds.

Vegan ultramarathon runner Scott Jurek said healthy fats like hemp and almonds are crucial additions to the 3, to 5, calories he eats every day. While whey protein, made from dairy milk, isn't vegan, many popular supplement brands offer plant-based blends made from peas, pumpkin, brown rice, or hemp.

They can be mixed with water or plant-based milk substitutes for a quick post-workout boost, or a snack between meals. You can also include protein supplements in pancakes, oatmeal, and other creative recipes. Just keep an eye on the label to make sure you aren't getting too much sugar, artificial ingredients, or other unwanted additives along with your protein.

Mac Danzig , another vegan mixed martial arts fighter, has said he's a fan of vegan protein shakes, among many other foods on this list. Read next. Close icon Two crossed lines that form an 'X'. It indicates a way to close an interaction, or dismiss a notification.

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Twitter LinkedIn icon The word "in". LinkedIn Link icon An image of a chain link. Try it in a breakfast smoothie or even stir-fried with vegetables. Oatmeal - This is no ordinary grain, as it is loaded with protein, fiber, magnesium, and B vitamins.

Try it heated up with blueberries or cinnamon or toss it into a smoothie. Tempeh - This fermented soy protein, also rich in probiotics, boasts a meat-like texture that makes it a great addition to any meal. Try it with veggies in a wrap or stir-fried with rice and green vegetables. Edamame - This little green soybean is packed with nutrition that includes 8.

Try it salted as a snack or serve it cold to be thrown over a salad. Spinach - Did you know this leafy green also contains 5 grams of protein per cup? Rich in fiber and antioxidants, spinach is the perfect compliment to any meal.

Try it blended into a smoothie, raw in a salad, or sautéd with olive oil and garlic. Almonds - With 7 grams of protein per cup of almonds or in two tablespoons of almond butter, this is one food not to miss. Try almond butter atop whole grain crackers as a snack or throw slivered almonds into your morning oatmeal.

Chickpeas - This little brown bean goes a long way when it comes to nutrition. Chickpeas contain 6 grams of protein for a half cup serving, along with fiber, folate, and manganese. Try them tossed over a salad, roasted and salted as a snack, or made into hummus to use as a dip with veggies.

Peanut Butter - This creamy protein source has 8 grams of protein in 2 tablespoons, and is simply delicious! Try it blended into a smoothie for a rich taste or atop whole grain bread for a meal.

Ezekiel Bread - With 8 grams of protein for 2 slices this bread is made from sprouted grains rich in fiber. Try it topped with almond butter or sliced avocados. Related: Do You Need Protein Supplements?

How Much Protein Do You Need? As if this list of plant-based proteins is not long enough, there are still many other nutritious and delicious options for those who follow a vegan or vegetarian diet, or for those who simply want to incorporate more plant-based ingredients into their daily diets.

Take the time to explore how to incorporate a variety of plant proteins to your everyday meals and snacks to maximize your health.

The endless combinations of amino acids make up thousands of different proteins in the cells of our body.

Read more: Comprehensive Guide to Dieting for Vegan and Vegetarian Athletes. Well, that depends. There is no research that a vegetarian or vegan athlete has higher protein needs than someone consuming a mixed diet.

However, consuming the variety of foods, complementary proteins, and essential amino acids must be taken into account for an overall balanced intake. According to the Recommended Daily Allowance RDA , the average person needs 0.

An active individual has increased protein needs. Exercising or training five or more days per week requires 1. With higher intensity exercise there is increased protein utilization for protein development and tissue repair.

This roughly equates to grams of protein per day for a pound person. There has to be adequate carbohydrate and overall calorie intake for the muscles to utilize protein as well.

Not consuming enough carbohydrate and fat will also force the body to break down protein for energy. However, protein is not our bodies preferred energy source and should be reserved for its main functions of building and repairing tissues.

If too much protein is consumed, as with any other nutrient, the excess is stored as fat. It is not about one nutrient but the whole picture of our intake. Consuming extra protein does not allow the body to store more protein.

All extra amounts of food more than needed are stored as fat regardless of the nutrient it is consumed from. An emphatic YES! Protein deficiency is rare in the average American population. Vegetarian and vegan athletes can consume adequate protein intake through consumption of a variety of foods such as beans, legumes, nuts, seeds, whole grains, and soy products.

The bioavailability of protein lower in essential amino acids may be lower in some plant foods such as cereals versus beans and soy foods. Encouraging a variety of sources for protein intake, as with any diet, is key to adequately meet dietary needs.

We previously believed that in order to get adequate amounts of protein from a plant-based diet that complementary proteins pairing of foods that made up all the essential amino acids such as rice and beans needed to be consumed.

However, as research has advanced that is not the current case. Consuming a varied diet throughout the day and evenly spreading protein between meals and snacks will allow for adequate protein intake.

As a registered dietitian, I encourage people to eat food. Explore your tastes, how a food smells, the level of energy you feel after consuming it, and do so without guilt. Get away from focusing on the numbers and enjoy your food. As with any eating style, some planning is needed.

This is especially true for those pursuing plant-based diets. Keep it simple. If you already consume a plant-based diet then build your variety and explore new recipes.

If you are thinking of incorporating more plants into your diet then you do not have to go all in at once. Small steps make the biggest impacts. Beans and legumes are a great place to start. Swap one meal a week and go with what you already know, like, and are comfortable with cooking.

Try swapping your taco meat out for beans and lentils. Keep all of your yummy sides of avocado, salsa, peppers, tortillas, and leafy greens for a tasty, satisfying, and nutritionally balanced meal. Vegetarian and vegan athletes, like any athlete or individual, would benefit from working with or becoming a nutrition coach to be educated on consuming a variety of foods to meet their needs lifestyle, preference, health, activity, and cooking skills.

Clark MA, Sutton BG, Lucett SC. NASM Essentials of Personal Fitness Training, 4th ed. Burlington, MA: Jones and Bartlett Learning; Duyff RL. American Dietetic Association Complete Food and Nutrition Guide 4 th ed. John Wiley and Sons, Sports Nutrition A Practice Manual for Professionals.

Academy of Nutrition and Dietetics, Chicago, IL; org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Nutrition Protein for Vegetarian and Vegan Athletes. Emily Bailey Stay Updated with NASM! No one right way to eat A new and flashy diet may seem enticing, but over all, nutrit i on is individualized and there is no one right way to eat for everyone.

What is protein and why is it so important? What vegan athletes DO need is to be aware of their specific protein needs, and to be aware of good plant-based sources of proteins see below.

They may need to eat more of these particular plant products if they are no longer consuming protein through meat or animal products. It is a common misconception that protein cannot be sufficiently obtained from plant foods. Plants are abundant in protein, and with a little planning and understanding, it is easy for vegans and meat-eaters alike to get the protein they need through their normal diet.

Common sources of plant-based proteins include soy products tofu, edamame, soymilk, etc. One of the key things to remember about protein is the difference between complete and incomplete proteins. Proteins are built of chains of amino acids that are critical to our health and physiology; humans can synthesize some amino acids, but there are nine amino acids that we cannot make ourselves.

These are called essential amino acids, and we must get them from food. Sources of protein that contain all nine essential amino acids are called complete proteins, and ones that do not are called incomplete proteins.

It is critical for all people to ensure they are getting all essential amino acids in their diet, either by consuming complete sources of protein OR multiple, complementing sources of incomplete protein.

Below is a list of plant-based sources of complete protein and good combinations of incomplete proteins to help provide vegan athletes all the essential amino acids their bodies need:.

Incomplete protein combinations: nuts and seeds with whole grain, grains and beans, beans and nuts or seeds. It important to understand that, as long as you eat a variety of incomplete proteins in a day, you are getting all of the essential amino acids your body requires.

These also do not have to be eaten at the same time i. within the same meal , but can be consumed throughout the day. In addition to protein, it is important to understand the role of other macronutrients in your diet and how they contribute to athletic performance and recovery.

While it is critical to get both carbohydrates and protein in your diet, it is equally important to understand the purpose of each nutrient to help determine how much you should consume, whether you are a vegan or a meat-eating athlete.

Myth: Vegans need to take a multivitamin or supplements to make sure they are getting enough iron and other nutrients. Almost all of these nutrients — with the exception of vitamins D and B12 — can be readily found in many different plant products.

It is highly recommended by the American Dietetics Association and the American College of Sports Medicine that all athletes try to get the nutrients they need in their diet from whole foods first, before resulting to supplements.

Whole foods are generally safer to consume, and nutrients are more readily absorbed by the body from whole foods than from powders or pills.

in their normal diet, then they might need to consider taking a supplement, but the first goal should be to obtain these nutrients through whole foods.

Below are lists of several great plant-based sources of all of the above nutrients:. Iron : lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa and fortified breakfast cereal.

Zinc : beans, chickpeas, lentils, tofu, walnuts, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, wholemeal bread, quinoa, and green leafy vegetables. Calcium : kale, pak choi, okra, spring greens, dried figs, chia seeds, and almonds; many milk and yogurt alternatives and certain types of tofu are also calcium-fortified.

Vitamin D : mushrooms; most soy and almond milks are also fortified with vitamin D, as is cows milk be sure to check the labels and nutrition facts to see how much is added ; our bodies can also synthesize vitamin D from appropriate levels of sun exposure, so getting outdoors can be a great way to supplement this in your diet.

Just 15 minutes of sun on the face and arms provides the amount of vitamin D a person needs in a day! Vitamin B12 : vitamin B12 is the one nutrient that cannot be obtained sufficiently from a solely plant-based diet, as it is not made by either plants or animals naturally.

B12 is synthesized by bacteria that is often found in dirt. We can get some B12 indirectly from animal products, because the animals are more likely to consume dirt when they graze and eat, and we can then absorb this B12 when we eat meat; however, we are developing cleaner feeding practices for these animals as well, and even many of them are not getting enough B12 in their diets, which means that even animal products are often not high enough in B It is therefore recommended that both vegans and meat-eaters take a B12 supplement to ensure proper nutrition.