A good breakfast for endurance athletes might include a bowl of oatmeal topped with fresh fruits, Roam Energy Nut Butter, and a scoop of Roam Vegan Protein Powder.

This meal provides a balance of carbs for energy, protein for muscle repair, and healthy fats for sustained energy. It is important to include protein in every main meal.

If you are exercising a lot, your protein needs will be larger than a sedentary person. It can be difficult to cram this protein intake into just one or two meals across the day. Prioritising protein in your main meals and around your training, with doses of 20 to 40 grams of protein per meal, will also ensure that your body kicks off a process called muscle protein synthesis.

You can read more about this in our article, how much protein, and when? Protein is vital for muscle recovery and growth, carbohydrates are the primary energy source for exercise. However, context is important. Endurance exercise is a spectrum, with some endurance athletes undertaking efforts that last many hours or even days of high physical exertion.

Carbohydrates are important to provide fast energy, but in ultra-type endurance exercise, protein and fats become increasingly important. As mentioned above, try to incorporate protein doses across your main meals, and around your key training sessions. This will ensure that you can recover after those long sessions!

We often associate protein shakes with gym-goers, but endurance athletes can benefit immensely from a 20 to 40 gram dose of high-quality protein after a workout.

Protein shakes, particularly those made with Roam Protein Powder , can significantly contribute to muscle repair and growth. Furthermore, studies suggest that protein intake before and after endurance workouts can enhance performance and recovery. The protein needs of endurance runners can range from about 1.

These needs can be met through a balanced diet, complemented with Roam Vegan Protein Powder. Use our protein calculator to estimate your daily protein needs based on your weight and physical activity level, and check out our free on Protein Guide: Everything You Need to Know for more information.

Protein plays a crucial role in building stamina and repairing muscles, with amino acids being the building blocks that aid these processes. A complete protein source, like Roam Plant Based Protein Powder , provides all the essential amino acids your body needs for muscle repair and building stamina, making it an ideal choice for endurance athletes.

Regardless of the type of athlete — endurance, strength, or a weekend warrior — protein plays an integral role in recovery and muscle development.

However, when it comes to vegan athletes, the question often arises, "Do we need more protein? Protein requirements depend on several factors, including your age, weight, and physical exercise that you do.

Basic protein requirements may be slightly higher for vegans due to differences in protein digestibility, it's not necessarily a drastic increase. By incorporating protein-rich plant-based foods and consuming supplements like Roam Vegan Protein Powder , vegan athletes can easily meet their protein needs.

Plant-based diets can offer distinct advantages to endurance athletes. They are naturally high in carbohydrates, the primary fuel for endurance exercise, and are packed with antioxidants and anti-inflammatory compounds that aid recovery.

Moreover, plant-based diets are rich in fiber, promoting a healthy gut microbiome, which plays a crucial role in overall health and performance.

However, plant-based athletes need to ensure they are getting sufficient protein from high quality sources. Sometimes they may require a high volume of food to meet their protein needs.

But uncooked quinoa—technically a type of seed—is unique because it contains more than 24 grams of protein per one-cup serving. Quinoa also contains all nine essential amino acids that the body needs for growth and repair but cannot produce, making it a complete protein.

Plus, quinoa is amazingly versatile. You can add the seed to soup or vegetarian chili. You can also serve quinoa with brown sugar and fruit as a hot breakfast cereal or toss the seeds with vegetables and a vinaigrette to make a nourishing salad.

Vegetables don't have as much protein as legumes and nuts, said Dr. But some vegetables contain significant amounts of protein, antioxidants, and heart-healthy fiber.

For example, two cups of raw spinach contain two grams of protein. And one cup of chopped, cooked broccoli contains about 5. Another meat substitute popular with plant-based diets, seitan is made from wheat gluten, seasoned with salt and savory flavors.

Seitan, also called vital wheat gluten, packs a lot of protein: nearly 46 grams per one-half-cup serving. Seitan looks like duck meat and tastes like chicken. So, you can try using it in any recipe that calls for poultry. As it turns out, you can get protein from chocolate.

Unsweetened raw cocoa powder, used in baking or making hot chocolate from scratch, contains about one gram of protein per tablespoon. Raw cocoa powder is bitter, so most traditional recipes use lots of sugar to offset the flavor. For a healthy hot cocoa, use unsweetened plant-based milk and a small amount of an all-natural sweetener, like pure maple syrup or date sugar.

Or add cocoa powder to air-popped popcorn along with a bit of sugar, allspice, and cayenne pepper for a sweet and spicy whole-grain treat. There are numerous options to replace whey protein powder with a plant-based alternative. You'll find powders made from peas and almonds, among other plant-based proteins.

Also, some blends combine protein from whole grains like brown rice, buckwheat, millet, and seeds and legumes. For example, some brands of almonds protein powder contain 20 grams of protein per one-third of a cup.

But remember that protein content varies from product to product, so it's important to check the label. Protein powders are an easy way to boost the protein content of smoothies, pancakes, savory soups, and treats like puddings or frozen pops. Look for plain, unsweetened versions.

You can sweeten protein powders with an all-natural option like maple syrup and control the amount you add. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications.

Please speak with your healthcare provider or pharmacist before starting any supplements. Vitamin B12 helps produce energy, forms red blood cells, and syntheses DNA. Fortified nutritional yeast is a staple in plant-based diets as a reliable source of vitamin B Checking the label to ensure your nutritional yeast is fortified with vitamin B12 is important since many vegetarians and vegans are at risk of vitamin B12 deficiency.

Additionally, some brands of nutritional yeast provide eight grams of protein per gram serving. You can sprinkle nutritional yeast, typically sold in a shaker resembling parmesan cheese, onto popcorn, cooked veggies, or potatoes. Or you can use nutritional yeast in plant-based soups or homemade nut "cheese" recipes, like cashew queso.

Swapping animal protein for plant-based protein can do a lot for your health. The benefits of a plant-based diet include lowering your risk of heart disease, stroke, and certain cancers and helping you maintain a healthy weight.

You can choose from various high-protein sources, such as non-dairy milk alternatives and yogurt and plant-based protein powders. Whole foods, like beans, lentils, legumes, nuts, and seeds, are also great sources of plant-based protein.

Ahnen RT, Jonnalagadda SS, Slavin JL. Role of plant protein in nutrition, wellness, and health. Nutr Rev. American Heart Association. How does plant-forward plant-based eating benefit your health.

Department of Agriculture. Peas, green, raw. Selected red kidney beans. Chickpeas garbanzo beans, bengal gram , mature seeds, boiled, with salt. Blackeye peas. Tofu, raw, firm, prepared with calcium sulfate. Edamame in shell.

Soy milk, unsweetened, plain, refrigerated. Pea milk. Vanilla Greek-style artisan almond milk yogurt, vanilla. Nuts, almonds, whole, raw. Cashews, unsalted. Pistachio nuts, unsalted. Peas contain 5g of protein per g and only 81 calories.

Peas are also a good source of dietary fibre making them a brilliant choice to have alongside your meals. Pair them with rice or beans in your vegetarian meals and you have a strong spectrum of amino acids.

The vitamin and mineral content of peas may play important roles in the prevention of illnesses according to an article published by the Cambridge University Press. Tofu, which is made from soya, can be useful vegetarian high protein addition to your diet.

It contains 8 grams of protein per grams. Brilliant to grill, add to pasta and other dishes, tofu is a fast meat free solution. Packing a decent protein punch of 19 grams of protein per grams, chickpeas are a great addition to your vegetarian diet.

They also contain grams of fibre per portion and can be added easily to curries, salads or of course in our favourite hummus dip. While they are mainly a carbohydrate source, oats are quite a unique grain with as much as 11 grams of protein per grams. Throw them on yoghurt, prepare overnight oats or enjoy the traditional breakfast staple, porridge.

Greek yogurt contains around 10 grams per grams, making it a great high protein snack solutions for vegetarians. Greek yoghurt tends to be lower in sugar in comparison to other yoghurts on the market, making it also suit your health goals.

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You can also use any other pulse as the base of your burger. Both chickpeas and lentils are protein-rich vegetarian options that can withstand the heat of the grill. This Mexican staple can be made to order with a variety of different vegetarian fillings, like beans, cheese, and veggies.

Plus, they cook quickly on the grill without dirtying a pan. Love it or hate it, tofu is a protein-rich vegetarian staple that can be cooked in a variety of ways.

Marinate a slab in your favorite hot sauce or dry rub and throw it on the grill. A cup of tofu has 22g of protein—the same amount as 3oz of chicken. An often-overlooked fact about Portobello mushrooms: They contain ample amounts of protein almost 9g per mushroom.

This soft cheese is similar to tofu or paneer, and holds up well to the heat of the grill. You can marinate it and serve it with just about anything. And just 1oz of halloumi has 7g of protein, which is comparable to many types of meat.

Just like tofu, tempeh is made from soybeans. Unlike tofu, tempeh is fermented, making it a natural source of gut-healthy probiotics. Not all vegetarians eat shellfish, but many do—and clams are one of the easiest kinds of seafood to cook on the grill.

Just place the whole clam on a hot grill and wait for it to open—about 8 to 10 minutes. Then drizzle with lemon juice, garlic, and herbs, and eat it straight out of the shell. Just five clams will deliver 10g of protein and not much else. Although stuffed peppers are generally filled with meat and veggies, they are also a great vessel for vegetarian proteins like crumbled tofu, quinoa, beans, or lentils.

To make stuffed peppers, sauté veggies with your vegetarian protein of choice, spoon the mixture into a pepper, and grill for minutes.

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Read article. However, when it comes to vegan athletes, the question often arises, "Do we need more protein? Protein requirements depend on several factors, including your age, weight, and physical exercise that you do.

Basic protein requirements may be slightly higher for vegans due to differences in protein digestibility, it's not necessarily a drastic increase.

By incorporating protein-rich plant-based foods and consuming supplements like Roam Vegan Protein Powder , vegan athletes can easily meet their protein needs. Plant-based diets can offer distinct advantages to endurance athletes.

They are naturally high in carbohydrates, the primary fuel for endurance exercise, and are packed with antioxidants and anti-inflammatory compounds that aid recovery.

Moreover, plant-based diets are rich in fiber, promoting a healthy gut microbiome, which plays a crucial role in overall health and performance. However, plant-based athletes need to ensure they are getting sufficient protein from high quality sources. Sometimes they may require a high volume of food to meet their protein needs.

As the number of vegan athletes grows, so does the use of protein powders to supplement their diet. Despite the abundance of protein-rich foods available, achieving a high daily protein intake can still be challenging due to time constraints and the sheer volume of food required.

This is where Roam Vegan Protein Powder steps in. With a simple serving, athletes can add a significant amount of protein to their meals, ensuring they meet their daily protein targets without the added stress of meal planning.

Plus, with its natural flavours, Roam Protein can seamlessly blend into smoothies, oatmeal, and other dishes, making it easier than ever for vegan athletes to get the protein they need.

If your daily protein target is upwards of g, meeting it can seem daunting, especially if you follow a vegetarian or vegan diet.

However, with a blend of whole foods and high-quality supplements like Roam Protein Powder , it becomes an achievable goal. Start your day with a protein-packed breakfast - check out our journal for ideas such as our smoothie and protein pancake recipe.

Include tofu, lentils, chickpeas, quinoa, and other protein-rich plant-based foods in your meals. The myth that vegan diets lack sufficient BCAAs branched-chain amino acids is not entirely true.

Plant-based protein sources like Roam Pea Protein Powder are complete proteins, meaning they provide all essential amino acids, including BCAAs. So, vegan athletes need not worry about BCAA deficiency if they are supplementing their diet with a high quality plant-based protein powder.

One amino acid that can be challenging for vegans to get in sufficient amounts is lysine. However, pea protein, like the one used in Roam Protein , is an excellent source of this essential amino acid.

Achieving 40 grams of protein without meat is easily doable with a combination of legumes, whole grains, and plant-based protein powders. A scoop of Roam Protein Powder paired with Roam Energy Nut Butter in your morning smoothie or post-workout shake can significantly contribute to your daily protein intake.

In the world of endurance sports, every edge counts. From the food you eat to the supplements you take, each decision impacts your performance. While protein powders are not a prerequisite for success in endurance sports, they can certainly provide a convenient and efficient way to meet protein needs, especially for vegan and vegetarian athletes.

Roam Vegan Protein Powder , with its high-quality pea protein, offers a plant-based, digestible, and tasty solution for athletes seeking to optimise their protein intake. Moreover, its rigorous testing for banned substances makes it a trustworthy option for athletes at all levels.

Do endurance athletes and vegan athletes need Protein Powder? Protein Choices for Endurance Athletes When it comes to protein supplementation, athletes have traditionally gravitated towards whey protein. Eating as an Endurance Athlete Foods to Include and Avoid Endurance athletes should aim to fuel their bodies with nutrient-dense whole foods on a daily basis.

Balance Your Carbohydrates and Protein Intake Protein is vital for muscle recovery and growth, carbohydrates are the primary energy source for exercise. Do I need Protein Shakes and as an Endurance Athlete?

How Much Protein Do Endurance Runners Need? What Are My Protein Needs and Dietary Considerations? Plant-Based Diets and Endurance Sports Plant-based diets can offer distinct advantages to endurance athletes. Protein Powder and Vegan Athletes As the number of vegan athletes grows, so does the use of protein powders to supplement their diet.

Meeting High Protein Targets If your daily protein target is upwards of g, meeting it can seem daunting, especially if you follow a vegetarian or vegan diet. Amino Acids, BCAAs and Vegans The myth that vegan diets lack sufficient BCAAs branched-chain amino acids is not entirely true.

Getting Adequate Protein Without Meat Achieving 40 grams of protein without meat is easily doable with a combination of legumes, whole grains, and plant-based protein powders.

Daily Protein Calculator. Conclusion In the world of endurance sports, every edge counts. Roam Protein Elevate the taste of your daily adventures. Variant grams. Add to Cart , Vanilla Vegan Protein Powder.

So you can see that there are also many protein-rich foods available for vegetarians. Hopefully, this overview of the different veggie protein sources will give you the right inspiration and a good feeling for your diet. Are you looking for meal ideas that are purely plant-based and provide extra protein?

Then you will find plenty of inspiration with the recipes on my blog in German. Have fun browsing and trying! Or give it a thumbs up! I like this article You liked this article Thanks! Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals.

Please consult your physician before starting a new fitness program. When aiming to see fitness results, making sure you have enough fuel for your workouts is key. Many elite athletes head for the mountains to improve their competition times.

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WHAT IS PROTEIN? HOW MUCH PROTEIN DO YOU NEED A DAY? THE TOP 55 VEGGIE PROTEIN SOURCES The following is an overview of the best vegetarian protein sources. Share: Twitter Facebook Pinterest LinkedIn WhatsApp.

Next up What to Eat When Working Out: Fuel Like a Pro When aiming to see fitness results, making sure you have enough fuel for your workouts is key. Read next.

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Workout Mental Health. Want to Be Flexible After 60? Some brands are even fortified with similar calcium and vitamin D levels as their dairy counterparts. Milk alternatives aren't only for people who are lactose intolerant. Soy, almonds, oat, and other milk alternatives can be great plant-based protein sources.

Plain soy milk has one of the highest protein contents, with about six grams per eight-ounce serving. But watch out for lots of added sugar and flavors, warned Penner. Pea milk offers unique properties that set it apart from other milk alternatives.

For instance, pea milk, made from yellow split peas, is not a common allergen, unlike nuts, soy, and traditional dairy. Pea milk packs eight grams of protein per one-cup serving.

Most brands fortify their pea milk with critical nutrients found in cow's milk, including calcium and vitamin D. You can add pea milk to coffee, cereal, creamy soups, sauces, or other recipes that call for milk. The popularity of plant-based eating has spurred the growth of dairy-free alternatives beyond milk.

You can find yogurts made with nuts, like almonds and cashews, pea protein, soy, and coconut. And those alternatives offer the same probiotic benefits as their traditional counterparts.

And some non-dairy yogurts pack a powerful punch. Some brands of plain Greek-style, almond-based yogurt has about 10 grams of protein per serving. Use non-dairy yogurt just as you would in parfaits, overnight oats, smoothies, or mixed with fruit and nuts as a healthy breakfast or snack option.

Nuts and seeds are an excellent source of plant-based protein and make a quick, easy snack. You can also use nut butters on sandwiches or as dips to pack some extra protein into your diet.

All nuts contain healthy fats and protein, making them a valuable part of a plant-based diet. For example, whole, raw almonds contain five grams of protein per ounce, unsalted cashews have 4.

You can find hemp in some cereals and trail mixes, or you can buy hemp seeds and add them to smoothies, pesto, or baked goods. Hemp seeds provide about 9. Chia seeds are another high-protein , plant-based food, with 3.

You can sprinkle chia seeds over salads, stir them into yogurt or oatmeal, or blend them into smoothies. Also, chia seeds plump up and take on a gelatinous texture when soaked in a liquid, forming a rich and creamy pudding-like treat.

Don't discount the other seeds in your pantry. The more familiar varieties are also high in protein and healthy fats, said Dr. For example, sunflower seed kernels contain five grams of protein per one-quarter cup. Also, sesame seeds contain about 6. Try thinking of outside-the-box ways to add more seeds to your diet.

There's other plant-based foods that also pack significant amounts of protein that you may consider working into your diet. Some of the following products can be the main ingredient of your next meal, while others can be a protein-packed garnish to add-in.

Most grains contain small amounts of protein. But uncooked quinoa—technically a type of seed—is unique because it contains more than 24 grams of protein per one-cup serving. Quinoa also contains all nine essential amino acids that the body needs for growth and repair but cannot produce, making it a complete protein.

Plus, quinoa is amazingly versatile. You can add the seed to soup or vegetarian chili. You can also serve quinoa with brown sugar and fruit as a hot breakfast cereal or toss the seeds with vegetables and a vinaigrette to make a nourishing salad.

Vegetables don't have as much protein as legumes and nuts, said Dr. But some vegetables contain significant amounts of protein, antioxidants, and heart-healthy fiber.

For example, two cups of raw spinach contain two grams of protein. And one cup of chopped, cooked broccoli contains about 5.

Another meat substitute popular with plant-based diets, seitan is made from wheat gluten, seasoned with salt and savory flavors. Seitan, also called vital wheat gluten, packs a lot of protein: nearly 46 grams per one-half-cup serving.

Seitan looks like duck meat and tastes like chicken. So, you can try using it in any recipe that calls for poultry. As it turns out, you can get protein from chocolate. Unsweetened raw cocoa powder, used in baking or making hot chocolate from scratch, contains about one gram of protein per tablespoon.

Raw cocoa powder is bitter, so most traditional recipes use lots of sugar to offset the flavor. For a healthy hot cocoa, use unsweetened plant-based milk and a small amount of an all-natural sweetener, like pure maple syrup or date sugar. Or add cocoa powder to air-popped popcorn along with a bit of sugar, allspice, and cayenne pepper for a sweet and spicy whole-grain treat.

There are numerous options to replace whey protein powder with a plant-based alternative. You'll find powders made from peas and almonds, among other plant-based proteins. Also, some blends combine protein from whole grains like brown rice, buckwheat, millet, and seeds and legumes.

For example, some brands of almonds protein powder contain 20 grams of protein per one-third of a cup. But remember that protein content varies from product to product, so it's important to check the label.

Protein powders are an easy way to boost the protein content of smoothies, pancakes, savory soups, and treats like puddings or frozen pops. Look for plain, unsweetened versions.

You can sweeten protein powders with an all-natural option like maple syrup and control the amount you add. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications.

Please speak with your healthcare provider or pharmacist before starting any supplements. Vitamin B12 helps produce energy, forms red blood cells, and syntheses DNA. Fortified nutritional yeast is a staple in plant-based diets as a reliable source of vitamin B Checking the label to ensure your nutritional yeast is fortified with vitamin B12 is important since many vegetarians and vegans are at risk of vitamin B12 deficiency.

Additionally, some brands of nutritional yeast provide eight grams of protein per gram serving. You can sprinkle nutritional yeast, typically sold in a shaker resembling parmesan cheese, onto popcorn, cooked veggies, or potatoes.

Or you can use nutritional yeast in plant-based soups or homemade nut "cheese" recipes, like cashew queso. Swapping animal protein for plant-based protein can do a lot for your health.

The benefits of a plant-based diet include lowering your risk of heart disease, stroke, and certain cancers and helping you maintain a healthy weight. You can choose from various high-protein sources, such as non-dairy milk alternatives and yogurt and plant-based protein powders.

Whole foods, like beans, lentils, legumes, nuts, and seeds, are also great sources of plant-based protein. Ahnen RT, Jonnalagadda SS, Slavin JL. Role of plant protein in nutrition, wellness, and health.

Nutr Rev. American Heart Association. How does plant-forward plant-based eating benefit your health. Department of Agriculture. Peas, green, raw. Selected red kidney beans. Chickpeas garbanzo beans, bengal gram , mature seeds, boiled, with salt. Blackeye peas. Tofu, raw, firm, prepared with calcium sulfate.

Edamame in shell. Soy milk, unsweetened, plain, refrigerated. Pea milk.