Back to blog. Do you have any suggestions for getting the necessary nutrients Weight control strategies the go? Dourcesprorein Journal Plant-based protein sources for athletes the Foor of Nutrition and Dietetics published the largest study to date comparing the nutrient intake of more than 71, non-vegetarians, vegetarians, and vegans. In addition to a decent protein punch, cashews contain 20 per cent of the recommended intake of magnesium, along with 12 per cent of the recommended intake of vitamin K — two essential bone-building nutrients.

Plant-based protein sources for athletes -

Cashews also have a healthy dose of antioxidants that can help to reduce inflammation, making it a solid post-run choice. Not keen on them in their whole form? Why not treat yourself to a jar of cashew-nut butter — delicious on toast or even stirred into porridge.

Protein : 5 grams per gram serving dry. Why steel-cut? Because they actually have a lower glycemic index than rolled oats. If you have a slow cooker, why not prepare them the night before and have your breakfast ready and waiting in the morning?

Protein : 4 grams per gram serving. Chia packs a good dose of protein in those little seeds, which are also a great source of alpha-linolenic acid ALA , a type of plant-based omega-3 fatty acid. Bonus: Omega-3s help stimulate the satiety hormone leptin, which signals your body to burn these fats instead of storing them.

Protein : 6 grams per gram serving. Along with a punchy dose of protein, almonds also deliver vitamin E, which is great for the health of your skin and hair. They also provide a whopping 61 per cent of your daily recommended intake of magnesium — and that's really important for runners.

Magnesium is needed for energy production, muscle recovery and bone development. It also protects from oxidative damage, supports resistance to mental stress and acts as a muscle relaxant.

Oh and might help your heart too. Here are some almond recipes both savoury and sweet. Protein : 6 grams per g serving. Chickpeas are rich in both protein and fibre and low in fat. They also contain iron, magnesium, potassium, zinc, copper, manganese, selenium, vitamin B6 and even vitamin C.

Vegetarians might want to try this delicious frittata , while vegans can stock up on hummus — and smugly cite a study that showed people who regularly eat hummus tend to have higher intakes of fibre as well as nutrients including folate, magnesium, potassium, iron, and vitamins A, E, and C.

Protein : 8 grams per g serving cooked. It contains phosphorus, zinc, magnesium, and B vitamins. Veggies, try it in this delicious rice bowl recipe with eggs , and vegans, how about this tasty bean and wild rice salad substitute the honey for a plant-based sweetener if required.

Protein : 7 grams per gram serving or 2 tablespoons of peanut butter. And peanuts are not only delicious as a spread on your morning toast or bagels but also incredibly versatile — you can use them in everything from curries to flapjacks. Peanut butter also has calcium, magnesium, phosphorus, and potassium.

The combination of being high in fat with protein, carbs, and fibre also makes it super satiating, helping stave off hunger for a while. So perfect fuel for a long run — and recovery food after. Peanut butter: it's for every meal.

Protein : 7. Butter beans are a store cupboard hero — high in protein and fibre, folate, starch and iron, a great source of carbs and low in fat and calories.

In addition to filling protein, butter beans contain the amino acid leucine , which may play a big role in healthy muscle synthesis among older adults. If you like the taste and texture, they are lovely in a salad, but if not, try them in this delicious tomato and butter bean soup.

With a similar amount of protein to butter beans, black beans are also packed with heart-healthy fibre, potassium, folate, vitamin B and a range of phytonutrients. Often found in Mexican recipes, they are delicious in salads, or cooked into a stew.

Why not try a classic frijoles negros? They work particularly well in slow cooker recipes too. Protein : 9 grams per gram serving. An absolute superhero food, lentils are also the most versatile ingredient. You can make them into burgers, soups, and dips, add them to salads or stews and they come in a rainbow of colours , too.

They are rich in iron as well as protein and many other nutrients and have even been shown to lower cholesterol and reduce the risk of heart disease. Protein : 8 to 15 grams per gram serving. Gone are the days when tofu only came in off-puttingly pale, crumbling blocks.

You can now get it in marinated blocks, diced, soft, hard, crumbly, fried you name it, tofu can provide it. If you prefer a firmer texture, pan-fry it or saute it in a stir-fry, or if you are happy to try a different texture, buy soft tofu and scramble it on sourdough in place of eggs.

Whatever you use it for, tofu is packed with complete plant protein to boost recovery. Here are five tofu recipes to try after your next run.

Protein : 16 grams per gram serving. High-fat diets are not recommended for athletes. Animal products are high in saturated fat, which can lead to heart disease, diabetes, weight gain, and other chronic conditions. Download our free e-book to learn how plant-based foods can fuel athletic performance and to get started with plant-powered recipes!

Fill out the form below and the download link will be delivered to your email inbox. A Physicians Committee review shows plant-based athletes benefit from improvements in heart health, performance, and recovery.

If you or someone you know is wondering how a plant based diet can work with their physical activities, this kit has what you need. Vegan Nutrition for Athletes A Plant-Based Diet Is an Optimal Sports Diet. Carbohydrates Carbohydrates are the primary fuel used during high-intensity exercise.

Protein Compared with carbohydrates, protein is used only minimally for fuel. Fat High-fat diets are not recommended for athletes. Food Power for Athletes.

A Vegan Diet Benefits Athletes A Physicians Committee review shows plant-based athletes benefit from improvements in heart health, performance, and recovery.

Further Reading. Resource Vegan Diet for the Ultra-Athlete. Exam Room Podcast Game Changing Science: The Truth About Vegan Athletes.

Exam Room Podcast Vegan Diets: Turning Athletes Into All-Stars. Blog 12 Game-Changing Vegan Recipes for Athletes. Exam Room Podcast Vegan Olympics: Plant-Based Gold.

Blog Six Reasons Athletes Are Running Toward a Vegan Diet. Resource Why Athletes Are Racing to a Vegan Diet. Resource Nutrition for Athletes Kit If you or someone you know is wondering how a plant based diet can work with their physical activities, this kit has what you need.

Join the Kickstart Prevention starts today. Join the Day Vegan Kickstart.

For a limited time: Try our 1 MEAL Ahletes for Ahletes By Courtney Davison. The Endurance nutrition for marathoners two macronutrients are carbohydrates and fat. Protein is made up of 20 individual building blocks called amino acids. Amino acids are vital to our bodies—necessary for building and repairing cells, creating enzymes and antibodies, and performing other essential functions.

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