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How do vegetarian athletes get protein?
Vegetarian and vegan athletes can consume adequate protein intake through consumption of a variety of foods such as beans, legumes, nuts, seeds, whole grains, and soy products. The bioavailability of protein (lower in essential amino acids) may be lower in some plant foods such as cereals versus beans and soy foods.
What are 5 vegetarian food sources high in protein?
Good vegetarian sources of protein to keep your young athlete strong include:
- Nuts and nut butters.
- Seeds.
- Beans and lentils.
- Whole grains.
- Tofu and soy milk.
- Protein analogs (i.e. veggie burgers).
- Protein bars.
What should vegetarian athletes eat?
The vegan bodybuilding diet usually includes many of the following foods:
- Beans and legumes. These provide a good source of protein and fiber.
- Hemp, flax, sunflower, and chia seeds. …
- Quinoa and amaranth. …
- Meat substitutes. …
- Soy products. …
- Calcium-fortified plant milks and yogurts. …
- Spirulina. …
- Vegan protein powders.
What do vegetarian athletes eat for protein?
Here are some of the best protein sources for vegetarian athletes:
- Tofu- 20 grams per 1 cup.
- Legumes- 7 grams per cup.
- Tempeh- 15 grams per cup.
- Quinoa- 4 grams per cup.
- Nut butters- 8 grams per 2 tbsp.
- Nuts- 7 grams per xbc cup.
- Hemp seeds- 7 grams per 2 tbsp.
- Plant-based protein powder- varies.
Feb 28, 2021
Do vegetarian athletes need more protein?
Some guidelines suggest that people on a vegan diet consume more protein, because plant proteins have a slightly lower digestibility than animal proteins; however this difference in digestibility is small, and for athletes, a maximum protein intake of about 1.8 grams per kg of body weight is still recommended, whether …
How do vegetarians get enough protein?
How Do Vegetarians Get Enough Protein?