Are you looking for vegetarian protein snacks to add to your snack list? Snacks are a staple in an athlete’s diet and can help you reach your higher nutritional needs, including protein.
Protein is an essential macronutrient, playing a role in muscle recovery, energy, and overall performance.
However, sourcing adequate protein may be more challenging for vegetarian or plant-based athletes. But it’s entirely achievable with the proper knowledge and planning!
In today’s article, we will review a complete list of vegetarian protein snacks. This list is suitable for not only vegetarians but also omnivores who are looking to increase their protein intake without eating more meat.
Keep reading to learn more!
Importance of Snacks for Vegetarian Athletes
While snacking is essential for every athlete, vegetarian athletes may want to pay extra attention to their snacking habits.
Unlike omnivore athletes, vegetarian athletes have more limited protein sources. Therefore, they should be mindful of their protein intake to ensure they’re meeting their daily nutrition needs. Regular snacking can help bridge the gap between meals, providing those extra boosts of protein, making it easier to hit higher protein numbers as an athlete.
Additionally, vegetarian athletes may find it more challenging to obtain certain vitamins and minerals, such as iron, calcium, and B12. Incorporating nutrient-rich snacks into your athlete diet helps ensure a balanced intake of nutrients, so your performance doesn’t suffer!
Top Vegetarian Protein Sources
Vegetarian athletes have a variety of protein sources to choose from, each offering different nutritional benefits.
Here are a few of our favorites for endurance athletes:
Legumes: Beans, lentils, and chickpeas are rich in protein and fiber, keeping you full and promoting muscle repair.
Nuts and Seeds: Almonds, walnuts, chia seeds, flax seeds, and pumpkin seeds are portable and packed with protein and healthy fats.
Dairy and Eggs: Greek yogurt, cottage cheese, and eggs are excellent sources of high-quality proteins.
Soy Products: Tofu, tempeh, and edamame provide a complete protein source and are versatile in cooking.
Whole Grains: Quinoa, farro, and amaranth offer a protein boost and complex carbohydrates for sustained energy.
Complete/Complementary Proteins
When deciding on a protein source for your vegetarian protein snacks, it’s important to focus on complete or complementary proteins.
A complete protein is one that contains all nine essential amino acids (AA). Amino acids (AA) are the building blocks of protein, and while your body produces some, others need to be consumed through your diet.
Animal products, such as eggs and dairy, are complete proteins. A few complete plant proteins are soy products, pea protein, and quinoa.
Other plants may contain certain amino acids, but not others. Two plant proteins that, when combined together, give you all nine amino acids are called complementary proteins.
Complete List of Vegetarian Protein Snacks
Use this list as inspiration for some vegetarian protein snacks!
I know life as an athlete gets busy, so here are some practical tips for snacking on the go. Pre-preparation is crucial to ensure you always have nutritious options readily available. Setting aside time each week to prepare your snacks, especially around your races, travel, or training sessions may be helpful.
Pre-portion and prepare
Portion out servings of nuts, seeds, and dried fruits into small, reusable containers or zip-lock bags (I like Stasher Bags). These types of snacks are easy to carry and do not require refrigeration, making them perfect for when you’re hustling around.
For more substantial snacks, consider preparing items like protein balls, granola bars, and roasted chickpeas in advance. These can be stored in airtight containers and are great for a quick, convenient option.
Incorporating fruits like apples, bananas, and oranges is also a good idea; they are portable and provide essential carbs, vitamins, and minerals for athletes.
Snacks While Traveling
When traveling for a race, it’s vital to maintain your usual snacking routine to avoid any disruptions in your diet and stay adequately fueled.
Pack a small cooler with perishable items like Greek yogurt, hard-boiled eggs, and fresh vegetables. Make use of hotel amenities, such as mini-fridges and microwaves, to store and prepare your snacks. Additionally, scout out local grocery stores upon arrival to replenish your supplies if needed.
Staying hydrated is equally important, so carry a water bottle and consider adding electrolyte tablets or powders, especially when traveling to warmer climates or during intense training periods.
Vegetarian Protein Snacks: The Takeaway
Whether you’re a vegetarian athlete or just simply looking to reduce your meat intake, these protein-rich snack options can help you stay energized, support muscle recovery, and maintain overall health.
Remember, preparation is key to successful snacking, especially for athletes with busy schedules or those frequently on the go.
By planning and choosing nutrient-dense snacks, you can easily meet your protein goals and enjoy the benefits of a well-balanced athlete diet. The list above is a great starting point- experiment with different snacks to find what works best for you.
Are you seeking individual guidance on your sports nutrition as an endurance athlete? That’s where my premium 1:1 nutrition coaching program comes in! You can apply here to learn more.
*Some links above are affiliate links where I get a small commission with no extra cost to you!