As more and more people adopt a vegan lifestyle, finding sources of protein becomes a major concern. Protein is essential for building and repairing muscle tissue, making it an essential nutrient for athletes and fitness enthusiasts. Fortunately, there are plenty of delicious plant-based protein sources that can fuel your workouts and help you meet your nutritional needs.
Here are some of the best vegan protein sources to include in your diet:
Legumes, such as lentils, chickpeas and black beans, are an excellent source of protein. One cup of cooked lentils, for example, contains 18 grams of protein. Legumes are also high in fiber and complex carbohydrates, making them a great option for pre-workout fuel.
Quinoa is a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa contains 8 grams of protein, as well as complex carbohydrates and fiber. Quinoa is also versatile and can be used in a variety of dishes, from salads to veggie burgers.
Tofu is made from soybeans and is an excellent source of protein. A half cup of firm tofu contains 10 grams of protein. Tofu is also high in iron and calcium, making it an excellent addition to a vegan diet.
Tempeh is another source of soy-based protein. It’s made from fermented soybeans and contains about 15 grams of protein per half cup. Tempeh is also high in probiotics, making it beneficial for gut health.
Seitan is a meat substitute made from wheat gluten. It’s a popular vegan protein source and contains about 25 grams of protein per half cup. Seitan is also low in fat and a good source of iron.
Nuts and seeds
Nuts and seeds are a great source of protein, healthy fats and fiber. Almonds, for example, contain 6 grams of protein per quarter cup, while chia seeds contain 4 grams of protein per two tablespoons. Including nuts and seeds in your diet is easy, as they can be eaten as a snack, added to a smoothie or used as a topping for oatmeal or yogurt.
Nutritional yeast is a popular vegan ingredient that can be used to add flavor and protein to dishes. Two tablespoons of nutritional yeast contain 8 grams of protein and are also a good source of vitamins B12 and B6. Nutritional yeast is often used as a substitute for cheese in vegan dishes.
Including these vegan protein sources in your diet can help you meet your nutritional needs and fuel your workouts. It’s also important to note that protein isn’t the only essential nutrient for athletes and fitness enthusiasts. Eating a variety of nutrient-dense plant-based foods can provide your body with the vitamins and minerals it needs to perform at its best.
In addition to whole food sources of vegan protein, there are also many plant-based protein powders, bars and shakes on the market. These products can be a convenient way to increase your protein intake and fuel your workouts, especially if you have a busy schedule.
Vegan protein powder
Vegan protein powders are usually made from sources such as pea protein, brown rice protein, and hemp protein. They come in a variety of flavors and can be used as a smoothie base, added to oatmeal or yogurt, or used in baking. Some popular brands of vegan protein powder include Orgain, Garden of Life, and Vega.
It is important to note that not all vegan protein powders are created equal. Some may contain added sugars, artificial flavors or colors, or other additives. Be sure to read ingredient labels and choose a product that meets your nutritional needs and preferences.
Vegan Protein Bars
Vegan protein bars are a convenient option for a quick snack or pre/post workout fuel. Many vegan protein bars are made from whole food ingredients like nuts, seeds and dried fruit, and are sweetened with natural sources like dates or maple syrup. Some popular brands of vegan protein bars include RXBAR, Larabar, and Clif Bar.
As with protein powders, it’s important to read ingredient labels and choose a product that meets your nutritional needs and preferences. Some vegan protein bars may contain added sugars or other additives that you may want to avoid.
Vegan protein shakes
Vegan protein shakes are another convenient option to increase your protein intake. They can be made by mixing vegan protein powder with milk, fruit and other plant-based ingredients. Some popular brands of vegan protein shakes include Vega, PlantFusion, and Sunwarrior.
When choosing a vegan protein shake, be sure to read ingredient labels and choose a product that meets your nutritional needs and preferences. Some pre-made vegan protein shakes may contain added sugars or other additives that you may want to avoid.
Overall, including vegan protein sources in your diet can help you meet your nutritional needs and fuel your workouts. Whether you prefer whole food sources or convenient products such as vegan protein powder, bars or shakes, there are many options to choose from. As always, be sure to listen to your body and choose products that work for you and your lifestyle.
Here are some reliable sources with links to support the information in the article:
- “How to Build Muscle on a Plant-Based Diet.” Healthline, 16 Nov. 2020, https://www.healthline.com/nutrition/build-muscle-vegan-diet.
- “Vegan Protein Powders: What You Need to Know.” Academy of Nutrition and Dietetics, 13 Jan. 2020, https://www.eatright.org/food/nutrition/vegetarian-and-special-diets/vegan-protein-powders-what-you-need-to-know.
- “The 10 Best Vegan Protein Bars of 2021, According to a Nutritionist.” Healthline, 18 Feb. 2021, https://www.healthline.com/nutrition/best-vegan-protein-bars.
- “Vegan Protein Shakes: 12 Delicious Plant-Based Recipes.” Healthline, 8 Sept. 2020, https://www.healthline.com/nutrition/vegan-protein-shakes.
- “The Role of Protein in Vegetarian and Vegan Diets.” Vegetarian Resource Group, https://www.vrg.org/nutrition/protein.php.
- “Position of the Academy of Nutrition and Dietetics: Vegetarian Diets.” Academy of Nutrition and Dietetics, December 2016, https://jandonline.org/article/S2212-2672(16)31192-3/fulltext.