Many vegetarian and vegan athletes struggle to get enough protein in their diets. Generally, Americans find it challenging to get the protein they need, and this is especially true for those who don’t eat meat. Vegans and vegetarians have an even harder time because meat is a common protein source. Athletes who follow a meatless diet face the greatest challenge as they need about 50% more protein to stay healthy and perform well.
If you’re a vegetarian or vegan athlete, here are some tips to help you meet your protein needs:
**Eat Hummus**
Hummus is a fantastic source of nutrients. Chickpeas, the main ingredient in hummus, are packed with protein. Plus, hummus often includes sesame butter, which adds even more protein. It’s a great option to include in your diet to help you meet your protein goals.
**Include Nuts in Your Diet**
Nuts are another excellent option for vegans and vegetarians. While everyone can benefit from eating nuts, they are especially beneficial for those not eating meat. Nuts are high in protein and other nutrients, though they also have a lot of fat. Despite this, increasing your nut intake can help make up for protein and fats you would typically get from meat.
**Try Quinoa**
Quinoa is a versatile seed that works well in many dishes. It’s one of the few vegan foods that provides complete protein all on its own. About one-sixth of its calories come from protein. You can add quinoa to salads, stir-fries, or eat it as a grain. It’s easy to incorporate into your diet.
**Consider Vegan Protein Bars**
Many believe that protein bars are a good addition to a vegan diet. While I’m not a nutritionist, it’s clear that these bars can help vegans meet their protein needs. Many vegan protein bars provide around 20 grams of protein, making them a convenient option to help you reach your daily requirements.
**Don’t Forget Dairy Products (if you consume them)**
Milk, cheese, and other dairy products are natural sources of protein. Most vegetarians consume these regularly, which is why they often have fewer issues with protein deficiencies compared to vegans. If your diet includes dairy, these products can be excellent protein sources. However, I’m not suggesting that vegans should change their diets, but it’s worth noting that dairy can help meet protein goals.
For many vegetarian athletes, getting enough protein can be challenging, but it’s entirely possible. By incorporating protein-rich foods like hummus, nuts, quinoa, and possibly protein bars or dairy, you can ensure you’re meeting your dietary needs.