How much protein should an athlete should take in per day? I get asked this question, a lot. Rule of thumb for an adult endurance athlete is .6 to .7g per pound of body weight. For example, an endurance athlete that is 150lbs would need approximately 90g to 105g of protein intake each day to allow the body to recover and become stronger.
Athletes reducing meat consumption and those with a vegetarian or vegan diet have a challenge in finding non-meat protein packed options. Many resort to the abundance of protein supplement powders on the market. Some athletes try to eat their nutrients in whole foods limiting and/or avoiding supplements.
Listed here are some protein packed Vegetables and Fruits
Soy: 19g per cup.
Artichoke: 4.2g per cup, cooked.
Beans: Black-eyed, kidney, lima, navy, and pinto- 14g per cup
Black beans- 15.2g per cup.
Broccoli- 4.6g per cup, cooked.
Cauliflower- 3g per cup
Corn- 5g per cup
Spinach- 6g drained (frozen/canned), or 5.3g cooked, per cup
Sweet potato- 5g per potato, don’t remove the skin- that drops it to 3g
Avocado: 4g per cup
Coconut: 3.33g per cup
Concord grapes: 2g per cup
Going nutty trying to find protein? Brazil nuts pack the most protein bang at 23.4g! Walnuts 15.23g.
I hope these give you an idea for some other protein options. Planning your meals ahead will help you to make sure you are getting the protein you need.
Be Healthy, Train Smart, Have Fun
*this post was originally published and can be found on the PRSFit Nation blog