Fuel your workouts with these delicious plant-based foods – Priority Two

With more and more people adopting 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 many delicious plant-based protein sources that can fuel your workouts and help you meet your nutritional needs.

Here are some of the best plant protein sources to include in your diet:

legumes

Legumes, such as lentils, chickpeas, and black beans, are a great 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 an excellent pre-workout fuel choice.

quinoa

Quinoa is a complete protein, which means 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 very versatile and can be used in a variety of dishes, from salads to veggie burgers.

tofu

Tofu is made from soybeans and is an excellent source of protein. Half a cup of firm tofu contains 10 grams of protein. Tofu is also high in iron and calcium, which makes it an excellent addition to a vegan diet.

Tempe

Tempeh is another soy-based protein source. It’s made from fermented soybeans and contains about 15 grams of protein per 1/2 cup serving. Tempeh is also high in probiotics, making it beneficial for gut health.

seitan

Seitan is a meat substitute made from wheat gluten. It is a popular plant-based protein source and contains about 25 grams of protein per 1/2 cup serving. Seitan is 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 serving, while chia seeds contain 4 grams of protein per 2-tablespoon serving. Incorporating nuts and seeds into your diet is easy, as they can be eaten as a snack, added to smoothies, or used as a topping for oatmeal or yogurt.

food yeast

Nutritional yeast is a popular vegetable ingredient that can be used to add flavor and protein to dishes. Two tablespoons of nutritional yeast contains 8 grams of protein and is also a good source of vitamins B12 and B6. Nutritional yeast is often used as a substitute for cheese in vegan dishes.

Incorporating these plant-based protein sources into your diet can help you meet your nutritional needs and power your workouts. It is also important to note that protein is not the only essential nutrient for athletes and fitness enthusiasts. Consuming a variety of nutrient-dense plant foods can provide your body with the vitamins and minerals it needs to perform at its best.

In addition to whole food sources of plant-based 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 typically 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 the base for smoothies, added to oatmeal or yogurt, or used in baking. Some popular vegan protein powder brands 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, colors, or other additives. Make sure to read ingredient labels and choose the product that meets your nutritional needs and preferences.

Vegan protein bars

Vegan protein bars are a convenient choice for a quick snack or pre/post-workout fuel. Many plant-based protein bars are made with whole food ingredients like nuts, seeds, and dried fruit, and are sweetened with natural sources like dates or maple syrup. Some popular plant-based protein brands include RXBAR, Larabar, and Clif Bar.

As with protein powders, it is important to read ingredient labels and choose a product that meets your nutritional needs and preferences. Some plant protein bars may contain added sugars or other additives that you may want to avoid.

Vegan protein shake

Plant-based protein shakes are another convenient option for increasing your protein intake. They can be made by blending a plant-based protein powder with plant-based milk, fruit, and other ingredients. Some popular plant-based protein shake brands include Vega, PlantFusion, and Sunwarrior.

When choosing a plant-based protein shake, be sure to read ingredient labels and choose the product that best meets your nutritional needs and preferences. Some pre-made vegan protein drinks may contain added sugars or other additives that you may want to avoid.

In general, incorporating plant-based protein sources into your diet can help you meet your nutritional needs and boost your workouts. Whether you prefer whole food sources or convenient products like 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 that have links to support the information in the article:

1. How to build muscle on a vegan diet. Healthline, Nov. 16, 2020, Available here. https://www.healthline.com/nutrition/build-muscle-vegan-diet.
2. “Vegetable Protein Powders: What You Need to Know.” Academy of Nutrition and Dietetics, Jan. 13, 2020, Available here. https://www.eatright.org/food/nutrition/vegetarian-and-special-diets/vegan-protein-powders-what-you-need-to-know.
3. “The 10 Best Vegan Protein Bars of 2021, According to a Dietitian.” Healthline, Feb. 18, 2021, Available here. https://www.healthline.com/nutrition/best-vegan-protein-bars.
4. “Vegan Protein Shake: 12 Delicious Vegan Recipes.” Healthline, Sept. 8, 2020, Available here. https://www.healthline.com/nutrition/vegan-protein-shakes.
5. “The Role of Protein in Vegan and Vegetarian Diets.” plant resource group, https://www.vrg.org/nutrition/protein.php.
6. “Academy of Nutrition and Dietetics website: Vegetarian Diets.” Academy of Nutrition and Dietetics, Dec. 2016, Available Here. https://jandonline.org/article/S2212-2672(16)31192-3/fulltext.