It’s very hard to be a vegan athlete: Not only do they have to plan their meals more carefully than their meat-eating counterparts, but they are also frequently subject to intense skepticism and scrutiny from the athletic community at large. You can’t gain muscle if you don’t eat meat. There’s no way you’re getting enough protein to accommodate your workout schedule.
Do any of these statements or questions sound familiar?
If you’ve been a vegan athlete for more than, say, a week, I’m betting the answer is “yes”.
These comments are annoying and misguided. Still, they do have a small grain of truth to them: If you’re working out regularly, then it’s vital to consume plenty of protein on a regular basis. That’s because protein provides our bodies with the fuel they need to power through workouts and recover after them.
Here’s what happens if athletes (whether vegan or carnivorous) don’t consume enough protein:
Your body will break down muscle instead of building it.
When you aren’t eating enough protein, your body needs to find fuel somewhere else—and if it gets desperate enough, it will start “feeding” on your own tissues in order to do so. More specifically, the body will start to tear down muscle tissue1 in order to obtain the amino acids that are necessary for sustaining the function of your organs. Obviously, the loss of muscle mass is the last thing any athlete wants.
It will take longer to recover from injuries.
Our bodies require protein2 in order to repair damaged cells, skin, and tissues. When we’re not consuming enough protein, our bodies won’t recover from injuries as quickly, and we’ll suffer from decreased immunity overall. This can be a major setback for anyone attempting to follow a rigorous training plan.
You’ll feel tired all the time.
If you’re not getting enough protein—especially as an athlete—then you’re liable to suffer from chronic fatigue3 or a general sense of sluggishness. This can seriously impair your workout routine, because you’re less likely to show up for your workouts or power through intense workouts if you’re constantly feeling tired.
So it is true that protein should play a major role in athletes’ diets. But it certainly is not true that it’s impossible for vegans to eat a high-protein diet. We’ll prove it in the following section.
High-Protein Foods for Vegan Athletes
There is a huge variety of vegan foods that are packed with protein. Below, we’ve highlighted 10 of the best.
These teeny tiny little seeds are known as a superfood for a reason: They pack four grams of protein into just two tablespoons, and they also boast plenty of other nutrients in the form of calcium, fiber, iron, magnesium, zinc, and omega-3 fatty acids. Chia seeds can be added raw to a variety of dishes, from smoothies to oatmeal or yogurt parfaits. Give them a try in this recipe for Chia Vegan Protein Muffins.
Young soybeans (aka edamame) boast 11 grams of complete protein per half cup, which makes them a stellar source of protein. They’re…
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