Athletes need three times more protein than an average person. When it comes to high protein intakes, plant-based protein sources work like a miracle, and to take as much protein as possible in your diet, you should know which source to resort to.
Protein sprouts are also a really good source for fast protein intake. Health benefits of super sprouts are countless, they are easily absorbed and digested, and increase the overall rate of an athlete’s performance.
Quinoa is great because it is complete protein, and it has all 9 essential amino-acids, which is really hard to find in different sorts of plants. They are very tiny seeds, but serve a great deal, enhancing your physical activity and ultimately boosting your overall mood. A single cup of cooked quinoa has lots of protein in one serving which you are getting just as your base. There are so many different ways to consume quinoa; you can put it in a stir fry, burritos, salads and smoothies.
Serving: One cup of cooked quinoa is equivalent to 8-10 grams of protein
Beans are an athlete’s favorite source of protein because they are versatile in their nature, easy to cook and are affordable. There are two kinds of beans, chick beans (brown beans) and black beans. Like quinoa, beans can be cooked with soups, you can also stir fry black beans with vegetables, or add them in your salad. They go with almost pretty much everything, and they are a great source to add some protein in your everyday meal.
Serving: One cup of beans is equivalent to 13-16 grams of protein.
They are also a part of the bean family, but they contain even more protein than beans. Lentils are great, because they come in a bunch of varieties. You can get green lentils, brown lentils, red lentils and you can also get black lentils, which are small and crunchier and are good in taste. They are also very versatile and are easier to cook. Brown and green lentils can be used in soups, and black lentils can be added in salads to add texture and crunch.
Serving: One cup of lentils is equivalent to 16-18 grams of protein.
- Hemp Seeds
Hemp seeds are very rich in protein. They are really great for athletes, because they are also high in omega-three acids, which is something really hard to find with a plant-based protein source. They are also super versatile. You can also get pure hemp protein in powder form, to add in your smoothies or salads or anything you like.
Serving: One table spoon of hemp seeds is equivalent to 10 grams of protein.
To use soy in the athlete’s diet can be difficult, but not in the case of tempeh, because tempeh is fermented. So, it is made by fermenting the soy beans, and is pressed into a kind of block, so it is easier to digest. It has both, probiotics and prebiotics, which is good for healthy skin, and is also very tasty. It has a blended sort of flavor which you can spice up however you may want. It is very high in protein, and is easy to cook.
Serving: 100 grams of tempeh has 18 grams of protein.