Best Plant-Based Protein Sources for Athletes
Why Protein Matters for Athletes
Whether you’re a runner, powerlifter, or weekend warrior, protein is one of the most important nutrients for athletic performance. It supports muscle repair, helps you recover from training, and fuels muscle growth.
For athletes on a plant-based diet, the good news is clear: you can meet your protein needs without animal products. In fact, with the right mix of vegan protein sources, you’ll perform and recover just as well (if not better) than on a traditional diet.
Understanding Protein Needs for Athletes
Athletes need more protein than the average person to fuel muscle repair, recovery and growth. Current sports nutrition guidelines recommend:
Endurance athletes: ~1.4–1.8 g of protein per kg body weight per day
Strength athletes: ~1.8–2.2 g of protein per kg body weight per day
For a 70 kg athlete, who wants to prioritise endurance – around 100g of protein daily is sufficient.
But if that 70 kg athlete was doing a strength or muscle-reliant sport like bodybuilding, lifting weights, Crossfit or powerlifting, they’d need closer to 140g daily.
Best Plant-Based Protein Sources for Athletes
Soy Products (tofu, tempeh, edamame)
Soy is a complete protein (contains all 9 essential amino acids that we must get from our diet because our body cannot make them). It also one of the few plant proteins high in leucine – the amino acid that kick starts muscle protein synthesis (read more about Leucine here)
- Textured Vegetable Protein: ~50-55 g protein per 100 g (dry weight)
- Firm & Extra Firm Tofu: ~12-17 g protein per 100 g
- Tempeh: ~12-15 g protein per 100 g
- Edamame: ~10-12 g protein per 100g
- Seitan: ~20-25 g protein per 100g
- Plant Based Meats: ~14-20 g protein per 100g
Legumes (lentils, chickpeas, beans)
- ~15–18 g protein per cup cooked
- Great for soups, curries, stews, or salads
- Also provide iron, zinc, and fibre
- You can also get legume based pasta which offers a higher protein alternative to white or whole grain pasta
Whole Grains (quinoa, oats, brown rice)
Quinoa: ~8 g protein per cup cooked
Oats: ~12 g protein per cup dry
Combine with legumes for an even stronger amino acid profile
- You can also get high protein grain products, like high protein cereals, breads, wraps, pasta, noodles, etc. that have been fortified with protein (often pea or soy) to increase the protein content. These products are also frequently promoted as ‘low carb’.
Vegan Protein Powders for Athletes
While whole foods should make up 70-80% of your diet, protein powders are a useful tool to help get sufficient protein easily, especially for athletes with high requirements. Popular options include:
Pea protein
Soy protein – complete protein
Rice + pea blends for a complete amino acid profile
For most people, any blend of protein powder is fine. But if you’re looking to optimise muscle protein synthesis, check the nutrition label and ensure it has at least 2g (or 2000mg) or Leucine per serve. A scoop post-workout, added to protein oats, or blended into a smoothie makes hitting protein targets much easier.
Putting It All Together: Daily Protein Example
Here’s a simple way an athlete could reach 130 g protein in a day:
Breakfast: Overnight oats with soy milk, protein powder, and fruit – 40 g
Snack: High protein bread with peanut butter & banana – 30 g
Lunch: 150g of tofu, lentil & quinoa bowl with tahini – 35 g
Dinner: 150g of tempeh stir-fry with rice & vegetables – 35 g
plant-based protein for athletes
Hitting your protein needs as a vegan athlete doesn’t have to be difficult. With legumes, soy, seitan, grains, nuts, seeds, and protein powders, you’ll have no problem fueling your body for strength, recovery, and performance.
Fuel Like an Athlete
Your protein needs aren’t one-size-fits-all. Get a custom plan that fits your goals, lifestyle, and taste.
Why wait another training cycle? Get clarity on your nutrition now so you can see results in the gym sooner. Secure your spot for a consult today.
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