12 vegetable proteins for the vegan athlete

It can be quite a challenge to get your proteins when you eat vegetable, right? Yes and no. Even if you are a vegan, you get – after a moment of thinking – easily enough proteins. You should know all about strength training, protein and vegan food.

Proteins are the building blocks of your body. They perform countless functions such as muscle building, protection against infections and they ensure recovery and renewal of all cells in the body. Eating enough protein is therefore important. If you zoom in on the sports world, you will see that they are in the spotlight here because of their muscle-restoring and stimulating role.

Strength training and vegan

Not only animal proteins, but also vegetable proteins claim their place in the gym. Top athletes like tennis star Serena Williams, bodybuilder Torre Washington and boxer Mike Tyson are the perfect example that plant food and a lot of training also go together. But how can you train and eat vegetables, including enough protein?

How much protein do you need?

Normally you need 0.8 grams of protein per kilogram of body weight per day. Someone of 65 kilos therefore needs 52 grams of protein per day. For athletes, that requirement is between 1.3 and 2 times higher per kilogram of body weight. If you eat vegetables, you can repeat the result once more than 1.3, because these proteins are of lesser quality. So you need more of it. And that is no problem, because there are enough vegetable protein sources.

12x plant food packed with proteins

When you exercise, it is important to think about what you eat before, during and after a workout. So an important building block is protein, you know now. In every food there are proteins, from fruit and vegetables to bread and cereals … And of course in meat, fish, egg and cheese. But what are the real vegetable toppers?

  1. Spirulina – 60 grams *
  2. Soybeans – 35.5 grams
  3. Hemp seed – 31.6 grams
  4. Pumpkin seeds – 30.3 grams
  5. Seitan – 24.8 grams
  6. Peanut butter – 22.5 grams
  7. Cashew nuts – 21.2 grams
  8. Walnuts – 15.9 grams
  9. Brown basmati rice – 12 grams
  10. Cooked lentils – 8.8 grams
  11. Buckwheat – 8 grams
  12. Quinoa – 4.4 grams (cooked) and 13 grams (raw)

When do you eat protein?

The whole day long! Not only of course; other nutrients should certainly not be discarded. You also need carbohydrates and vitamins and minerals to perform well and stay healthy. But you need proteins both after training and before bedtime and in the morning. After exercise, proteins ensure recovery of the muscles and promote muscle building. During your night’s rest you recover the most and your body can use some extra protein. And when they stand up, proteins are important because the stock is already exhausted. Moreover, proteins at breakfast provide a feeling of satiety. Hap delicious in the morning oatmeal with fruit and nuts away and in the afternoon grab a cracker with tahini and cucumber.

Adjust your vegetable diet

Do you not feel hungry, but hungry after exercise? Then it means that your body requires more nutrition. If you train several times a week, you should of course also eat there. Divide this over the day: eat something extra with your breakfast, just like at lunch and perhaps in between. If you still have trouble getting the right amount of protein, then you can supplement it with a vegetable protein powder.