4 Protein-Rich Foods for Vegetarian Athletes
As an athlete, eating a nutritious diet can improve your overall performance. Protein is essential when participating in sports and exercise, and athletes need between 1.2 to two grams of protein per kilogram of body weight per day. If you’re a vegetarian, here are a few sources of protein that you can add to your diet.
Which Foods Contain Enough Protein for Vegetarian Athletes?
1. Beans
A cup of cooked beans or chickpeas contains about 15 grams of protein, as well as other nutrients, like vitamin K and folate. Add beans to your diet by cooking dishes like chili, rice and beans, and tacos. Chickpeas can be warmed in a pan and flavored with several spices, like turmeric, oregano, and chili powder.
2. Lentils
These legumes contain about 12 grams of protein per one half cooked cup, and they also provide iron, folate, potassium, and fiber. Cook lentils into a soup, sprinkle them on salad, or form them into patties for burgers.
3. Soy Products
Soybeans are a versatile source of protein and come in several forms. Tofu is a widely known soy product, and it contains almost 20 grams of protein per serving. Other foods, like tempeh and edamame, contain high amounts of protein and can be easily incorporated into meals. Cook all of these foods in a stir fry, add them to a bowl of noodle soup, or make them into veggie burgers.
4. Quinoa
A serving of quinoa offers about nine grams of protein and contains complex carbohydrates, iron, fiber, manganese, magnesium, and phosphorus. This grain can act as a substitute for pasta and rice, and you can also use it as a salad topping or cook it into macaroni and cheese.
If you’re a vegetarian athlete and want to learn more about how you can incorporate protein into your diet, contact the team at IMUA Orthopedics, Sports & Health. Located in Honolulu, HI, this clinic offers sports and functional nutritional medicine to help athletes healthily improve their overall performance. Learn more about their approach to nutritional medicine online, or call (808) 521-8170 to schedule an appointment.
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