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Vegan Protein Boosters for Athletes + High Protein Recipes

As an athlete, it is vital to ensure that your diet includes sufficient protein by creating high protein recipes. This macronutrient helps with muscle recovery, repair and growth, which are crucial for athletic performance. Fortunately, there are several ways to increase your protein consumption, even if you only consume vegan sources of protein and without using vegan protein powder. Here in this article, we will explore where vegan athletes can get more protein.

chickpea pasta

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. 

hemp seeds

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 milk in a tall glass

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.


vegan food platter

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.


vegan protein sources with protein written on a chalk board

High Protein Recipes

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

triple protein Bolognese with lemon spaghetti

This vegan spaghetti dish crammed with protein!

Triple Protein Vegan Bolognese (thevegannutritionist.co.uk)

tempeh BLT stuffed pita with dill pickle dip

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

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

mexican tofu hash with potatoes, beans, and tofu

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)

cooked vegan breakfast with tofu scramble home-style beans, avocado, mushrooms and toast

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)

Tofu tikka curry with rice and fresh chili

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)

bean and walnut pate on toast with sliced tomatoes and grapes

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

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

Summary


Athletes need a diet rich in protein to help repair and build muscle after workouts. There are many vegan protein-rich options that athletes can choose from, including high-protein pastas like chickpea, edamame or black bean noodles, hemp seeds for their complete protein and healthy fats, tofu and tempeh as versatile plant-based protein sources, combining whole grains and legumes for a complete protein meal, nut butters for a quick and easy snack, and soy milk for a dairy-free source of protein. As an athlete, getting enough protein in your diet is crucial for optimal performance and muscle recovery.

One thing to note is that while protein intake is important, it's also crucial to have a well-rounded diet with plenty of fruits, vegetables, wholegrains, and healthy fats to provide your body with all the nutrients and calories it needs to function at its best. In addition, it's important for athletes to stay hydrated by drinking plenty of water and getting enough electrolytes through sources like healthy sports drinks or coconut water. 

Incorporating these protein-rich foods into your diet is a great way to fuel your body and recover after strenuous activity. It's essential to remember that protein intake must be balanced with other nutrients for optimal performance, so athletes should always aim for a diverse and well-balanced diet. It's important to keep in mind that the amount of protein needed can vary depending on individual needs and activity levels.

So, be sure to speak with a nutritionist or healthcare provider to determine the right amount of protein for your body and make any necessary adjustments to your diet.


Thanks for reading!


Blog Post by Rose Wyles - The Vegan Nutritionist


For professional assistance in adopting a healthy and nutritious plant-based diet, kindly reach out to me using the form provided below. I can help you address any possible nutrient deficiencies or health concerns and ensure that your nutritional needs are met through the consumption of plant-based foods.

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

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Hi there! I'm Rose, a nutritionist who is passionate about creating delicious plant-based meals that are both flavourful and nourishing. My goal is to help people discover the wonderful world of plant-centered cuisine through my nutritional guidance and recipe sharing.


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