Protein Sources for Athletes: Vegetarian and Non-Vegetarian Options
Non-Vegetarian Protein Sources
Animal-Based Complete Proteins
- Lean Meats
- Chicken breast (31g protein per 100g)
- Turkey (29g protein per 100g)
- Lean beef (26g protein per 100g)
- Fish
- Tuna (25g protein per 100g)
- Salmon (22g protein per 100g)
- Cod (20g protein per 100g)
- Eggs
- Whole eggs (6g protein per egg)
- Egg whites (3.6g protein per white)
- Dairy Products
- Greek yogurt (10g protein per 100g)
- Cottage cheese (11g protein per 100g)
- Whey protein powder (24g protein per 30g scoop)
Animal proteins are considered "complete" as they contain all essential amino acids in the right proportions.
Vegetarian Protein Sources
Plant-Based Complete Proteins
- Soy Products
- Tofu (8g protein per 100g)
- Tempeh (19g protein per 100g)
- Edamame (11g protein per 100g)
- Quinoa (4g protein per 100g cooked)
Plant-Based Incomplete Proteins
- Legumes
- Lentils (9g protein per 100g cooked)
- Chickpeas (15g protein per 100g)
- Black beans (8.9g protein per 100g cooked)
- Nuts and Seeds
- Almonds (21g protein per 100g)
- Pumpkin seeds (19g protein per 100g)
- Chia seeds (17g protein per 100g)
Vegetarian athletes can achieve complete protein profiles by combining different plant sources, known as protein complementation.
Protein Complementation Examples
- Rice + beans
- Whole grain bread + peanut butter
- Hummus + pita bread
- Lentil soup + whole grain crackers
Many vegetarian athletes make the mistake of not varying their protein sources enough, which can lead to incomplete amino acid profiles.
Special Considerations for Athletes
Athletes should aim to consume protein throughout the day rather than in one or two large servings for optimal muscle protein synthesis.
Timing of Protein Intake
- Pre-workout: Light protein source 1-2 hours before
- Post-workout: Protein within 30 minutes
- Throughout day: Every 3-4 hours
A vegetarian athlete's protein-rich day might look like:
- Breakfast: Oatmeal with soy milk and nuts
- Snack: Greek yogurt with seeds
- Lunch: Quinoa bowl with chickpeas
- Post-workout: Plant-based protein shake
- Dinner: Lentil curry with brown rice
For vegetarian athletes, focusing on protein variety and timing is crucial for meeting increased protein needs and ensuring complete amino acid profiles.
