How to get your protein intake after a workout on a vegan diet

It is not a secret that proteins are important to consume after any type of exercise as it helps increase its impact. And anyone undertaking any kind of exercise routine is definitely going to need more protein than someone who doesn’t.

There is however a common misconception that a vegan or vegetarian diet lacks protein. This could not be further from the truth. In fact, high quality protein is abundant in plant foods and here is a list of 8 healthy foods you can add to your high protein, post-workout meal.

This list only contains complete protein sources. In other terms, food containing essential amino acids, the building blocks of protein.

1.       Quinoa

quinoa-405538_1280Protein: 8 grams per 1 cup serving, cooked

Full of fiber, iron, magnesium, and manganese, quinoa is a terrific substitute for rice and it’s versatile enough to make muffins, fritters, cookies, and breakfast casseroles.

Looking for some inspiration? Here is a recipe that might help: Kale and Quinoa Salad 

 

2.     Buckwheat

groats-1459940_1280Protein: 6 grams per 1 cup serving, cooked

Energizing and nutritious, buckwheat is available throughout the year and can also be served as an alternative to rice or made into porridge.

While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens.

3.     Soy

soy-1888556_1280Protein: 10 grams per ½ cup serving (firm tofu)

Although I have my reservations about soy, it is an undeniably complete protein and thoroughly deserves its status as the go-to substitute for the meat-free.

Also, make sure to stay away from all the processed varieties, such as fake meat, and stick to whole soy foods, like edamame and tofu.

4.     Rice and Beans

korea-2179092_1280Protein: 7 grams per 1 cup serving

Rice and beans are probably the simplest and cheapest vegan meals and are amongst the best sources of protein around. These meals are a great way to load up on protein and carbohydrates after an intense workout.

Looking for some inspiration? Here are a few recipes that might help:

5.     Lentils

daal-166985_1280Protein: 13 grams per ¾ cup serving

Nutty and earthy in flavor, lentils have a high nutritional value that anyone can benefit from by incorporating this healthy legume into their diet. In fact, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein.

Looking for some inspiration? Here are a few recipes that might help:

6.     Hummus and Pita

hummus-1649230_1280Protein: 7 grams per 1 whole-wheat pita and 2 tablespoons of hummus

This is probably one of my favorite snack! And it is also a great way to get proteins.

The protein in wheat is pretty similar to that of rice, in that it’s only deficient in lysine. But chickpeas have plenty of lysine, giving us more reason to tuck into that Middle Eastern staple: hummus and pita. Chickpeas have a pretty similar amino acid profile to most legumes, so don’t’ be afraid to experiment with hummus made from cannellini, edamame, or other kinds of beans.

7.     Peanut Butter Sandwich

bake-1239113_1280Protein: 15 grams per 2-slice sandwich with 2 tablespoons of peanut butter

Here is another example of legumes like beans, lentils, and peanuts are combined with grains like wheat, rice, and corn. Peanut butter on whole wheat is an easy snack that, while pretty high in calories, provides a heaping dose of all the essential amino acids and plenty of healthy fats to boot.

8.     Chia

healthy-2523816_1280Protein: 4 grams per 2 table spoons serving

Chia seeds are the highest plant source of omega-3 fatty acids, and they contain more fiber than flax seeds or nuts. Chia is also a powerhouse of iron, calcium, zinc, and antioxidants, but the best thing about these little seeds is that they form a goopy gel when combined with milk or water. This makes them fantastic for making healthy puddings, thickening smoothies, or replacing eggs in vegan baking.

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