5 Top Plant-Based Protein Sources for Athletes

Vegetables

Food Type

Amount

Protein

Veggie burger

1 patty

13 grams

Spinach (cooked)

1 cup

5 grams

Broccoli (cooked)

1 cup

4 grams

Brussels sprouts (cooked)

1 cup

4 grams

Corn

1 large ear

4 grams

Recipe Tip: Add saut?ed spinach to eggs, veggie wraps, pizzas, pastas or smoothies.

More: Quinoa Mac, Spinach and Cheese Recipe

Nuts and Seeds

Food Type

Amount

Protein

Peanut butter

2 T

8 grams

Almonds

1/4 cup

8 grams

Almond butter

2 T

7 grams

Sunflower seeds

1/4 cup

6 grams

Cashews

1/4 cup

5 grams

Recipe Tip: Pair an apple with peanut butter or add sunflower seeds to a mixed greens and berry salad.

More: The Importance of Nuts and Seeds in an Athlete's Diet

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