Plant-based Protein for Athletes and Those with Active, Busy Lives

As a building block for human tissue, proteins are essential macronutrients for all, especially athletes looking to build muscle or those who like to keep active at the gym or partake in sports. You might wonder though: Are there any good plant-based sources of protein? The answer is a resounding yes! Protein can be found in all foods, some more than others. Today we’re going to discuss some excellent vegan sources of protein including grains, nuts, pulses, and protein shakes for a pre or post-workout boost. 💪🏻 

Nuts

Nuts come in all kinds of shapes, sizes, tastes, and protein densities. Not only that, but they are excellent sources of Omega-3 and vitamin E that boost heart and skin function. What gents! Our top 3 protein-packed nuts per 35g serving are peanuts (9g of protein), almonds (7.4g) and pistachios (7.1g). We recommend 1 serving of mixed nuts per day to get a variety of yummy tastes and healthy nutrients. 

Seeds

Seeds are almost a sneaky source of protein - they can be stealthily be added to soups, bread, cakes, sauces, health drinks and smoothies and you might barely notice they're there! But if you do, they’ll taste great, and deliver big on health benefits including monounsaturated and polyunsaturated fats, and protein. Our 3 protein-dense seed picks per 20g serving are pumpkin seeds (7.1g), hemp seeds (6.3g), and sunflower seeds (4.2g).

Tofu

Made from soya beans, tofu is legendary in the world of vegan and vegetarian cooking as it’s incredibly versatile and can soak up all kinds of flavours. An excellent protein-heavy meat replacement with an estimated 100g providing 8g of protein, tofu can be made to create a variety of plant-based versions of meat and dairy staples including burgers, chicken pieces, sausages, and scrambled eggs. What a leg!

Pulses, Beans & Lentils

Ideal for a whole host of tasty vegan recipes such as lentil soup, chickpea curry and everyday meals and snacks like baked beans on toast and salads, pulses, beans and lentils are also, thankfully, packed with protein, yay. The only thing holding you back is your imagination and culinary skills! Our top picks to support an action-packed lifestyle are, per 150g cooked: edamame beans (22.8g of protein), cannellini beans (14.6g), and cranberry beans (14g).

Protein Powder

Protein shakes are the fitness fanatic’s best friend. So easy to make, all you have to do is add a scoop or two to some water or plant-based milk such as oat, almond and rice, give it a good shake (or whirl in the blender) and you’re good to go - a tasty drink packed with all kinds of nutrients designed to support an active lifestyle including, of course, essential proteins for building and repairing muscles. Feel free to add in all kinds of extras including fruit and berries such as bananas and blueberries and nut butters like peanut and cashew butter for a taste and nutrient super boost!  

Protein Bars

Protein bars, much like protein shakes, are designed to support and supplement active lifestyles and help develop and repair muscle. Bars, however, are super duper convenient, can slip inside your pocket and be with you wherever you like. Have a munch before you workout, during, or after! Or at home, on the way to the gym… you get the picture. 😉 Explore our ever-growing, large range of healthy snack bars in a wealth of flavours such as chocolate oat flapjack; smooth lemon; maple syrup, pecans & peanuts; cookies & cream; dark chocolate fudge; and much, much more. 

Images courtesy of nappy, Daria Shevtsova and Oliver Sjöström via Pexels.