Running is a great workout, especially if you love exercising outside, and eating a vegetarian diet is a fantastic way to lessen your impact on the planet and stay healthy. But combining the two can mean you run into problems before you reach the finish line. Whether you’re running a 5K or a marathon, you need to be fuelling your body in the best way possible to ensure you don’t put your body under any strain. Runners need more protein than the average person, as this nutrient helps to preserve lean mass and helps to build new muscle tissue. Studies show that runners who consume the right amount of protein cause less injuries to their body, have a stronger immune system and can enable their muscles to heal faster. If you’re trying to lose weight, a good level of protein is vital as it takes longer to digest than carbohydrates, so you’ll feel fuller for longer. Every day, runners need around 0.5g to 0.8g of protein per pound of weight. So if you weigh around 150lbs, you’ll need 75g of protein each day. If you’re following a vegetarian diet, that can be tricky to find. Here are some ideas for high protein ingredients that maintain your dietary restrictions and ensure that your diet is as healthy as possible.
Tofu
Tofu is both rich in protein, containing 10g in every cup, as well as isoflavones which protect your heart. The best choice is always organic varieties which don’t contain genetically modified soy.
Soymilk
Tofu has an odd texture that puts many people off, so if that’s the case with you then you may want to try soymilk. It has the most protein of any milk alternative, and also provides you with calcium and vitamin D. As before, opt for the organic variety.
Beans
If you want to up your protein intake, beans are a great source that contain around 12 to 14g per cup, depending on the type. They are also a great source of iron, which is great for boosting your endurance when you’re running.
Greek yogurt
An ideal cereal topper or snack, Greek yoghurt has twice the protein of a traditional portion of yoghurt. It’s also brilliant for healthy bones thanks to the calcium.
Seeds and nuts
Protein-filled and a fantastic source of vitamin E, seeds and nuts are perfect snacks for runners. They’re filled with the antioxidant vitamin E that helps to protect your lungs when you’re running in polluted air along the roadways. They’re also rich in fibre and heart-healthy unsaturated fats.
Ricotta cheese
Ricotta is a naturally low-fat cheese, but it’s also a great source of whey protein, which is particularly useful for runners after a run.
Eggs
Boasting 6g of protein in a single egg, the yolks are also a great source of choline which helps to keep the brain healthy, as well as lutein for your eye health.
Spinach
It may not be a fantastic source of protein, but spinach is one of the best sources of iron in the vegetable world. Runners need to keep their iron levels high to ensure they’ve got the energy to keep up with long workouts. Pairing spinach with vitamin C is the best way to get the most from each nutrient, so eat spinach with peppers or couple your meal with a glass of orange juice.
Whole grains
Quinoa and farro are surprisingly high in protein, as well as being healthy sources of carbohydrates for your run.
