Protein, an athlete's best friend! We need protein for good health, for proper brain function and of course, we need it for our workouts and recovery times. Our bodies won't be able to sustain us for long without our daily recommended dose of protein.
Most people take their protein from animal meats, but there are other sustainable alternatives. There are plenty of protein sources from plants, eggs and dairy. So, whether you are a vegetarian, vegan, or simply looking for other protein sources, there is always something to satisfy your taste buds and your daily protein requirements.
TOFU
100g = 8.2g protein
Tofu is a great source of protein, amino acids, iron, calcium and other micro-nutrients. It's a versatile ingredient derived from soybean, that you can use in very delicious recipes to ensure your daily protein intake. Fry some tofu in 2tbsp of olive oil and spread it over your spinach salad for an extra dose of protein.
SEITAN
100g = 75g protein
Seitan is wheat gluten, also known as 'what meat', 'gluten meat' or just 'gluten', which is the main protein in wheat. It looks very similar to meat and it gained popularity as a meat substitute. You can have seitan with fries, rice, noodles, in your sandwich, gyros or on its own if you enjoy the taste.
CHICKPEAS
100g = 19g protein
This plant-based protein source helps control blood sugar levels, improves digestion, and comes with many other vitamins and nutrients. It is rich in fiber, iron, zinc, Vitamin B and more. You can spread them over your salads, soups, or roast them in a dash of olive oil and some paprika for a quick and easy snack. You can even have them in yogurt parfaits as a treat.
HEMP SEEDS
100g = 31.56g protein
Hemp seeds help with weight loss and promote satiety. They also help prevent cancer and hear disease. And they are rich in other nutrients too: manganese, vitamin E, magnesium, phosphorus and more. Hemp seeds are delicious spread over salads, sauces, yogurts and even on top of your favorite muffins.
LENTILS
100g = 9g protein
Lentils are quick and easy to prepare and they are available throughout the year! They help stabilize your blood sugar levels, and they increase your energy levels by replenishing your iron stores. They are delicious in soups, salads, roasted with onions and rice or even in a tortilla wrap along your favorite sauces.
CHIA SEEDS
100g = 17g protein
Chia Seeds are versatile! You can use them with your favorite milk to make Chia Pudding or spread them on your favorite salad. They are nutrient-dense and packed with energy boosting compounds. These seeds are rich in antioxidants, omega-3 fatty acids, fiber and calcium!
SOYBEANS
100g = 36g protein
This protein rich bean is a metabolic booster! It also promotes bone health, improves digestion, ensures cellular health and regrowth, and takes care of your heart against disease. Soybeans are great when cooked with lentils, carrot and a little bit of curry to spice things up!
MIXED NUTS
100g = 20g protein
Almonds, cashews and pistachios are the best nuts for your health. While they are high in protein and good fats, they are lower in calories than packaged or roasted nuts. These nuts are versatile and perfect for yogurt parfaits, spread over your salads and to carry in a bag with yourself to snack on throughout the day.
EGGS
100g = 13g protein
Eggs are an athlete's best friends! They are delicious and packed with nutrients: Vitamins A, D and B-12, calcium, iron and potassium. Eggs are versatile too, so you can have them fried, boiled, scrambled and paired with other protein rich ingredients from this list, they will certainly be not only delicious, but very nutritious too.
GREEK YOGURT
100g = 10g protein
Greek yogurt is rich in calcium and vitamin B-12. It promotes bone, muscle, cartilage and skin health and it is a great workout recovery food. You can have Greek yogurt on its own, or make a parfait with your favorite berries and nuts as topping. It is a delicious snack and it can be turned into a delicious dessert.
VEGAN PROTEIN POWDER
100g = 82g protein
Vegan protein powder supercharges you recovery rate and it provides minerals for healthy bones and natural silicas for rejuvenated joints. And it is a great alternative for vegan bodybuilders. Protein powder is great for controlling the dosage you take daily and it is versatile too! You can use it in various recipes, in your yogurt parfait, shakes and smoothies.
Whether you are a vegetarian, vegan or perhaps just merely looking around to cut down on meat from your diet, these protein-source options are suited to anyone’s dietary needs. Plant-based protein is just as efficient as animal-based protein, and perhaps, even easier to incorporate in your diet. While meat has to be cooked, some of the ingredients on this list are easy to consume on-the-go.
Don’t be afraid to season and spice your plant-based protein! Give it more flavor and make it even more delicious if you want to spoil your taste buds a little bit. All of these foods are versatile and easy to prepare for your pre-workout and post-workout meals.
Try alternating between your protein sources and see how you feel! You will be healthier and benefit from additional nutrients found in these healthy sources of protein. Build muscles while eating a very clean diet, and you’ll see improved results in no time! And speaking of protein sources, which one is your favorite? Let us know!