How Plant Protein Can Boost Your Fitness
Photo by Alonso Reyes on Unsplash
You know the drill with protein: You need it to fuel your muscle growth. But what you pump yourself up with matters. And while animal proteins might be your current fix, plant proteins offer impressive benefits which can take your performance to a whole new level.
Plant Protein Should Top Your Nutrition Plan
Plant proteins can be your workout’s best friend. They offer high-performance benefits such as:
Reduced inflammation: Plant proteins typically contain antioxidants and phytonutrients that help reduce post-workout inflammation and may speed recovery. One study published in the journal, Nutrients, found that vegetable proteins were associated with lowered inflammation.
Improved digestion: Many plant proteins contain fiber that supports gut health—a key factor in nutrient absorption and overall wellness. An added bonus: the same study (mentioned above) revealed that fiber was also associated with reduced inflammation.
Sustained energy: Plant proteins often come packaged with complex carbs and healthy fats that provide steady energy to help reduce post-workout crashes.
Boosted performance: Plant proteins tend to be more alkaline-forming in the body, potentially creating a better internal environment for recovery and long-term performance.
Top Plant Protein Sources for Performance
Elite athletes love plant-based proteins for performance benefits and the key is getting enough total protein (1.6 - 2.2g per kg of bodyweight). Here are some top veggie-based options:
Complete Proteins
These contain all nine essential amino acids your body needs:
Soy (tofu, tempeh, edamame): 20-25g protein per cup, excellent for muscle recovery.
Quinoa: 8g protein per cup, provides complex carbs for energy.
Hemp seeds: 10g protein per 3 tablespoons, also contains omega-3 fatty acids.
Strategic Plant-Based Combinations
Mix and match these plant-based options throughout the day to create complete protein profiles:
Legumes (beans, lentils, peas): 15-18g protein per cup.
Rice and beans: This classic combination creates a complete protein.
Nut butters on whole grain bread: A quick option with approximately 15g protein total.
How to Add Plant Protein to Your Day
Smart timing can help you get more from your protein, for optimal performance.
Protein-packed smoothies: Blend plant protein powder with frozen banana, peanut butter, and plant milk for 30+ grams of protein.
Power-up your oats: Mix hemp seeds, nut butter, and protein powder into morning oatmeal for sustained energy and a punch of fiber.
Meal-prep lentil bowls: Batch cook lentils with roasted vegetables and a tahini sauce for grab-and-go options.
Snack strategically: Keep roasted chickpeas, plant-based protein bars, or trail mix with nuts and seeds handy for quick pickups.
Post-workout recovery: Try a chocolate plant-protein shake blended with tart cherry juice to support muscle recovery and reduce delayed-onset soreness. Some research also indicates consuming tart cherry juice leading up to a tough workout (known as ‘precovery’ can also help you recover faster.
Starting Your Plant Protein Journey
If you want your new health habit to last, it’s best to gradually incorporate your changes. That means you may want to start with just one plant-based meal per day. You could also swap out an animal protein with a plant alternative in your existing meals.
Pay attention to how your body responds in terms of your energy, recovery time, digestion, and overall performance. These factors can help you determine your ideal balance, so you can support your individual needs and perform your best.
