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By: "Aashay Edwin Maghi" (CPT)

HealthVitalityTrends.com

7 Easy Ways to Boost Protein Intake Especially for Vegetarian Athletes! 

Date: 08/11/25

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Protein is a key macronutrient that supports muscle repair, recovery, and strength development. It provides amino acids that rebuild muscle fibers after training. Insufficient protein intake can slow recovery, weaken endurance, and reduce on-field performance and energy efficiency.

Why Protein Is Essential for Every Athlete

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Lentils, chickpeas, and kidney beans are rich in plant-based protein and fiber. They also provide iron and magnesium. Combine them with whole grains for a complete amino acid profile that supports muscle growth and recovery.

1. Include Lentils and Legumes Daily 

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If you’re a vegetarian (not vegan), include dairy sources like Greek yogurt or paneer. They provide complete protein with essential amino acids and calcium, helping athletes build lean muscle and strengthen bones.

2. Add Greek Yogurt or Paneer for High-Quality Protein 

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Pea, rice, or soy protein powders are excellent for vegan athletes. They help fill daily protein gaps, especially post-workout. However, consult a nutritionist for brand choice, dosage, and ingredient safety to avoid digestive issues.

3. Use Plant-Based Protein Powders 

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Unlike most grains, quinoa and amaranth contain all nine essential amino acids. They’re gluten-free, rich in iron and fiber, and ideal for muscle recovery meals after intense training sessions.

4. Eat Quinoa and Amaranth — The Complete Plant Proteins 

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Almonds, chia seeds, flaxseeds, and pumpkin seeds are protein-rich and provide omega-3 fats for muscle repair and joint protection. Two tablespoons of nut butter daily can significantly boost calorie and protein intake.

5. Add Nuts, Seeds, and Nut Butters 

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Pairing rice with lentils or chapati with dal creates a complete amino acid profile. This combination mimics first-class protein and helps maintain nitrogen balance crucial for endurance athletes.

6. Combine Grains and Pulses Smartly 

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Soybeans, tofu, and tempeh are among the few plant foods with complete protein. They also contain B vitamins, iron, and calcium, supporting strength and energy metabolism throughout intense training.

7. Don’t Forget Soy and Tofu 

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Plant proteins lack some essential BCAAs like leucine and isoleucine found abundantly in meat or eggs. Hence, vegan athletes often rely on supplements or diverse plant combinations to meet performance demands and prevent deficiencies.

Can Vegan Sources Fully Replace Animal Protein? 

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Athletes need about 1.6–2.2 grams of protein per kilogram of body weight daily. Vegans should spread intake across meals. People with kidney issues or digestive problems must consult a sports nutritionist before increasing protein intake.

How Much Protein to Consume and Who Should Be Careful 

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By: "Aashay Edwin Maghi" (CPT)

HealthVitalityTrends.com

Drink Lemon Water Every Morning — What It Does to Your Gut in a Week! 

Date: 08/11/25