Your body needs protein to keep you paddling longer and stronger. Photo: Pham
For outdoor athletes, a diet rich in protein is essential for performance. Proteins work to repair muscle broken down during exercise, and they help to store carbohydrates. Depending on the type of exercise, athletes typically need between 1.3 and 1.8 grams/kilogram (protein/body weight) per day. Many turn to animal products that have long been known to be excellent sources of protein. However, oftentimes plant-based proteins are overlooked. For those looking to skip the meat for health or environmental reasons or just add a little diversity to their diet, here’s 10 great plant-based sources of protein.
Lentils
Idea: Lentil soup. Photo: Shutterstock.
1-cup of lentils:
17.8 grams of protein
230 calories
15 grams of dietary fiber
.75 grams of fat
Nuts
Idea: Spicy cajun nuts. Photo: Pinterest.
1-cup of mixed nuts:
27 grams of protein
813 calories
9 grams of dietary fiber
72 grams of fat
Quinoa
Idea: Quinoa, chickpea, and pomegranate salad. Photo: Shutterstock.
1-cup of cooked quinoa:
6 grams of protein
160 calories
3 grams of dietary fiber
2.5 grams of fat
Buckwheat
Idea: Overnight coconut buckwheat porridge. Photo: Pinterest.
1-cup of buckwheat:
23 grams of protein
583 calories
17 grams of dietary fiber
6 grams of fat
Beans
Idea: Tuscan white bean soup with ham. Photo: Pinterest.
1-cup of white beans:
19 grams of protein
299 calories
13 grams of dietary fiber
1 gram of fat
Tofu
Idea: tofu tacos. Photo: Pinterest.
1-cup of tofu:
20 grams of protein
188 calories
.8 grams of dietary fiber
6 grams of fat
Chia Seeds
Idea: chia seed dessert pudding topped with dark chocolate, shredded coconut, and pomegranate seeds. Photo: Pinterest.
1 oz of chia seeds:
4.7 grams of protein
138 calories
10 grams of dietary fiber
9 grams of fat
Goji Berries
Idea: top your acai bowl or smoothies with dried goji berries. Photo: Shutterstock.
1-cup of dried goji berries:
15.47 grams of protein
353 calories
5.3 grams of dietary fibeer
1.97 grams of fat
Peas
Idea: green pea cakes topped with smoked salmon and feta. Photo: Shutterstock.
1-cup cooked peas:
9 grams of protein
134 calories
9 grams of dietary fiber
0 grams of fat
Oats
Idea: overnight oats with chia seeds and quinoa. Photo: Shutterstock.
1-cup:
26 grams of protein
607 calories
17 grams of dietary fiber
10 grams of fat
