Foolproof Plant-Based Protein Sources - Muscle & Performance

Foolproof Plant-Based Protein Sources

Animal-based proteins like eggs, yogurt and fish are not the end-all and be-all when it comes to protein sources for the human body.
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These days, protein is a superstar nutrient. Beyond being crucial for repairing and building muscle, protein gram for gram is more satisfying than carbs or fat — allowing you to stay fuller, longer. Step on the scale and then aim to take in at least 1.5 grams of protein for every kilogram you weigh.

If you’re trying to make sure you’re getting enough, that shouldn’t necessarily translate into piling more steak and pork chops onto your plate. Though animal-based proteins like eggs, yogurt and fish deliver all the essential amino acids your muscles need, they are not the end-all and be-all when it comes to protein sources for the human body. You can absolutely fill in any blanks by eating an array of plant-based protein sources. Consider the mighty silverback gorilla — he’s the strongest badass in the jungle and yet he’s a plant eater!

Here are just a handful of foolproof sources of plant proteins you can confidently rely on.

FoodProtein (grams)

Almonds (2 tablespoons)   

4

Black Beans (1 cup, cooked)  

15

Chickpeas (1 cup, cooked)   

15

Edamame (½ cup, cooked)   

8

Green Peas (½ cup) 

4

Hempseeds (3 tablespoons)   

10

Lentils (½ cup, cooked)   

9

Nutritional Yeast (2 tablespoons) 

4

Oats (½ cup, dry)   

5

Peanut Butter (2 tablespoons)   

8

Plant Protein Powder 

20

Pumpkin Seeds (2 tablespoons) 

4

Quinoa (⅓ cup, dry)   

8

Soy Nuts (2 tablespoons) 

9

Tempeh (3 ounces)   

20

Tofu (3 ounces)   

9