A substantial number of vegetarian and vegan athletes don’t get enough protein in their diets. Americans in general have a difficulty receiving enough protein in their diets. Most Americans tend to receive their protein through meat, so vegans and vegetarians tend to have an even more difficult time getting the protein they need. Athletes following a meatless diet tend to have the most difficult time fulfilling their protein requirements, because they need about 50% more protein to stay healthy and perform to their fullest potential.
A substantial number of vegetarian athletes end up developing protein deficiencies. Here are some of the tips you should follow to make sure that you are satisfying your protein requirements.
Hummus is a great source of many nutrients. The chickpeas in it are a great source of protein. Hummus is also usually coated in sesame butter, which adds additional protein. Hummus is a great staple to have on a vegan or vegetarian diet in general, but it can be essential for helping you meet your protein requirements.
Eat a Diet Rich in Nuts
Nuts are another important food for vegans and vegetarians. Health experts argue that everyone should add nuts to their diet, but recommend that they don’t have too many. Nuts are rich in protein and a number of other nutrients, but also have high levels of fat. However, many recommend that vegans should eat more because they are missing the fats and proteins they would be receiving from red meats. Eating more nuts in your diet can be the best way to go.
Have Some Quinoa
Quinoa is a seed that can be prepared in a number of different dishes. It is one of the few vegan foods that is a complete source of protein by itself. About a sixth of the calories in quinoa comes from protein. You can add quinoa to salads, stir fry recipes and cook it as a whole grain. You shouldn’t have any problem incorporating it in your diet.
Consider a Vegan Protein Bar
Many experts suggest all vegans or vegetarians should have protein bars in their diets. I am not a nutritionist, so I can’t say for sure if this is the case. However, I can see that many vegans need to take whatever measures they can to get the right amount of protein in their diets. Many vegan protein bars have about 20 grams of protein. Consider adding them to your diet to meet your daily protein requirements.
Milk, cheese and other dairy foods are natural sources of protein. Most vegetarians still consume milk and other dairy products on a regular basis. This is one of the reasons that vegans tend to be more likely to have protein deficiencies than vegetarians. However, many vegans give into occasional dairy cravings when they are low on protein. I am not recommending that vegans should give up their diets. However, people on diets that allow dairy products will find they are excellent sources of protein.
Many vegetarian athletes find it is a challenge to get enough protein in their diets. However, there are plenty of protein rich foods you can add that will help you. Take what steps you can to ensure you have a protein rich diet.