Plant-Based Protein: A Complete Guide for Athletic Performance
Protein is often a big topic of conversation in the performance world. Some athletes have a specific protein goal to hit daily, and some of those goals can be very lofty. Plant-based athletes have those same protein goals, but choose to add more plant-based protein into their diet, which requires a little more planning and creativity. The health benefits are worth it—and YES, you can meet big protein needs by adding plant-based sources to your diet.
What Is A Plant-Based Diet?
The term “plant-based diet” is a nutrition buzzword and can have various meanings—from a vegan diet to someone wanting to add more plant foods to their diet for health purposes. Adding more plant-based protein doesn’t mean that you have to cut out animal proteins. It simply means being strategic about which animal proteins you eat and filling in the rest with plant-foods that are also sources of protein.
Complete Plant-Based Protein Sources
The table gives some examples of plant-based protein sources. Meat substitutes are not included for a reason; if meat is part of your diet, eat meat. Meat substitutes are not created equal and can be highly processed, and contain extra sodium or added sugar, which can detract from any potential health benefits. Choose whole, minimally processed plant-based protein sources to add to your diet, whenever possible.
Performance Benefits of Plant-Based Proteins
Many performance benefits come from increasing plant-based proteins in your diet. Most notably, the anti-inflammatory benefit you’ll get from the phytonutrients in plant foods. Animal foods do not contain the same antioxidant and inflammation-lowering benefits that you’ll get from eating more plant foods. You will also increase your fiber, benefiting your microbiome (your gut health) and strengthening your immune system. Eating more fiber can also help lower your LDL cholesterol and regulate blood pressure, which benefits your heart.
Challenges and Considerations
Animal-based foods are significantly higher in protein than plant-based sources, so it takes little planning to get large protein amounts in fewer servings. You’ll have to be purposeful about getting more protein in your diet when adding more plant-based protein sources.
Plant-based protein foods can have different amino acid compositions than animal sources. Believe it or not, many plant-based foods are considered complete proteins (all essential amino acids), but are low in one or two amino acids. One amino acid that you may want to pay attention to is leucine, which is important for muscle protein synthesis. You’ll find leucine in edamame, black beans, lima beans, and peanuts, but it’s not high in other plant-based protein sources—so having a varied diet can still give you the leucine you need.
Optimizing Your Plant-Based Protein Intake
Good performance depends on maintaining a healthy body, and that means fueling it with nutritious, whole foods as much as possible. Adding more plant-based protein to your diet will not only help you top off your protein needs for the day but also give you important inflammation-fighting nutrients and fiber to keep your gut healthy—which impacts your entire body.
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Sarah Pflugradt is a registered dietitian with a specialization in human performance. She is an Air Force vet, a military spouse, and a health promotion professor at American University in Washington D.C. She spends her free time cooking, writing, and watching her 3 kids compete in sports.
