Vegan Protein Boosters for Athletes + High Protein Recipes

First up use Chickpea Pasta for your High Protein Recipes

Not all pastas are created equal, and high-protein pasta is a great option for athletes looking to up their vegan protein intake. Made from ingredients such as lentils or chickpeas, high-protein pasta provides about twice the amount of protein compared to traditional wheat-based pasta.

Here are some examples of high-protein pastas that athletes can try:

• Lentil pasta: With around 20-25 grams of protein per serving, lentil pasta is a great option for athletes.
• Chickpea pasta: Also providing about 20-25 grams of protein per serving, chickpea pasta is another excellent choice for athletes.
• Edamame or black bean noodles: These are another great option for athletes, with around 20 grams of protein per serving.

You also have noodles that are made from edamame or black beans which are also much higher in vegan protein than rice or wheat-based noodles. 

Next on the list is Hemp Seeds

Hemp seeds are an excellent source of vegan protein and are known to contain all nine essential amino acids that the body cannot produce on its own. Just three tablespoons of hemp seeds contain about 10 grams of protein. Hemp seeds are also rich in healthy omega-3, omega-6 and omega-9 fatty acids, making them an ideal addition to salads or smoothies. 

Hemp seeds can also be purchased as vegan protein powder. Opting for one that contains only hemp protein is preferred, as it makes a convenient and healthy addition to post-workout shakes.

If you're looking for a plant-based protein powder option, consider hemp seeds!

Soy Products

Another excellent source of vegan protein that is perfect for athletes is tofu and tempeh. Tofu and tempeh are made from soybeans and have 10-20 grams of protein per serving. Both tofu and tempeh are versatile ingredients that can be used in a variety of dishes. 

Adding soy milk to smoothies can help boost protein intake for athletes. Soy milk is made from soybeans and fortified with vitamins and minerals, making it a great dairy-free source of protein.

You can also find even higher protein versions of soy milk available in most supermarkets to further boost protein intake.

Other Whole-Food Protein Sources

For athletes who prefer to avoid animal products, mixing whole grains and legumes is an excellent way to incorporate more protein into their diet. By combining foods like rice and beans, quinoa and chickpeas or barley and lentils, athletes can create a complete protein meal that provides all nine essential amino acids as well as bumping up total protein intake. 

Nut butters are also a great vegan protein source for athletes. Peanut butter, almond butter and other nut butters are packed with protein and healthy fats that can help athletes recover after a tough workout. They can be added to smoothies, spread on toast or crackers for a quick snack, or used as a dip for fruits or vegetables.

High Protein Recipes

Here are some of my favourite high protein vegan recipes for athletes looking to improve muscle recovery and performance.

This vegan spaghetti dish crammed with protein!

Triple Protein Vegan Bolognese (thevegannutritionist.co.uk)

This amazing tempeh BLT stuffed pita is a great protein-packed recipe!

Tempeh BLT Stuffed Pita with a Dill Pickle Dip (thevegannutritionist.co.uk)

For a delicious high-protein meal that can be enjoyed for breakfast, lunch, or dinner, this Mexican tofu hash recipe has got you covered! 

Mexican Tofu Hash ~ High Protein ~ Gluten-free ~ Dairy-Free (thevegannutritionist.co.uk)

A protein-packed cooked breakfast with homemade baked beans, smoked tofu scramble, and freshly squeezed orange juice! Nom Nom

Homemade Baked Beans, and a Smoked Tofu Scramble Cooked Breakfast (thevegannutritionist.co.uk)

A delicious high-protein vegan curry served with brown rice, fresh coriander, slice of lemon and vegan cream!

Tofu, Cashew, Pea, and Spinach Curry (thevegannutritionist.co.uk)

This pâté is a delicious high-protein snack option, and you will love it!

Bean & Walnut Pâté Vegan (thevegannutritionist.co.uk)

Summary