How can Vegan Athletes Get Protein?
Healthful Vitality | 08/30/2021 | By Lifestyle Contributor | How can Vegan Athletes Get Protein?
Protein is an essential factor that helps in muscle growth and also with recovery. If you are a vegan athlete, you have to ensure that you have plant-based meals, providing you with proteins. For instance, you can have grains such as oats, brown rice in your diet.
To answer the question, how can vegan athletes get protein? We have brought together information that can help you. Protein is the building block of your muscles and enhances your endurance. Here are the different ways by which you can gain it through your diet.
Meal Plan Preparation for Vegan Athletes to Get Protein
If you are already on a plant-based diet, it is best to keep it simple. You can prepare a list of the meals you plan to prepare for a week. Ensure that you include high-protein items, such as beans, soy products, or lentils.
Other than that, legumes, nuts, and whole grains can also help you in acquiring protein. As per studies, an average person would require 0.8 grams per kilogram of proteins per day. Hence, you have to ensure that you have that much protein in your diet.
Reduce the Consumption of Fake Meat
Even though you might consider having fake meat, it is not always beneficial for you. It is because it can be high in fat and contains processed ingredients. Hence, it is best to avoid them and opt for clean eating habits. Though they might be cholesterol-free, they could have a lot of chemical compounds. They can be harmful to your health, especially when you are an athlete.
Includes Calcium-based Food Items
Akin to proteins, you have to work on including calcium-based food items in your vegan diet. It is a component that plays a crucial role in improving bone health, which is essential for athletes.
Through this, you can enhance your bone’s health for your lifespan. When you are following a non-vegan diet, you can always get your calcium intake from dairy products. But, it is not possible when you are on a vegan diet.
Hence, you have to rely upon different plant-based resources. They include vegetables such as broccoli, turnip greens, spinach, etc. Another excellent source of calcium and protein in your diet is soy products, such as soy milk. You can have fruit juices as well in your diet to enhance your calcium intake.
Food Items to Include to Gain Protein
To achieve your workout goals, you have to work on increasing your protein intake. When you compare plant-based food items with animal products, the protein content is too low. However, you can have cereals and soy-based dishes to have protein. When you have food items that contain amino acids, it will be helpful to enhance the intake of proteins. You can consider recipes that include rice and beans. They can provide you with essential proteins. However, ensure that you are spreading your protein intake into different dishes and snacks. It is one of the best ways to get proteins for vegan athletes.