Top Vegan Protein Sources for High-Performance Athletes
Meeting protein requirements on a vegan diet is entirely possible for athletes. Here are the best plant-based protein sources to support training and recovery.
Complete Protein Sources
- Tofu: 20g per 100g, versatile and affordable
- Tempeh: 19g per 100g, probiotic-rich
- Seitan: 25g per 100g, wheat-based
Legumes and Pulses
- Lentils: 9g per 100g cooked
- Chickpeas: 8.9g per 100g
- Black Beans: 8.9g per 100g
Protein-Powders
- Pea Protein: 25g per scoop, easily digestible
- Hemp Protein: 15g per scoop, omega-3 rich
- Brown Rice Protein: 24g per scoop
Daily Protein Targets for Athletes
Aim for 1.6-2.2g of protein per kg of body weight. Spread intake across 4-5 meals for optimal absorption.
Tips for Maximizing Protein Intake
- Combine protein sources throughout the day
- Include protein-rich snacks
- Consider supplements for convenience
- Track intake to ensure goals are met