Posted by u/midwest_keto_dad·2 days ago

Plant-based protein math for athletes, what actually works?

So, I've been in the keto game for about five years now, but my kid's soccer coach has gone full plant-based and keeps talking about how great it is for energy and recovery. I mean, I love a good veggie burger as much as the next dad, but can anyone actually break down the protein math for plant-based athletes? My kid wants to switch things up, but I'm not sure how to balance those macros with beans, lentils, and all that good stuff.

I get that tofu and tempeh are decent, but is there a magic number for grams of protein per meal or anything like that? And should we be timing these plant-based meals around workouts or just winging it like I do when making school lunches? If anyone's got tips or insights on how to keep a busy family fueled with plants without losing the gains, I'm all ears!

5 comments

Comments

u/stressed_nutritionist·2 days ago

It's a common misconception that plant-based diets don't provide enough protein for athletes. Beans and lentils are excellent sources, but you need to make sure you're combining them for a complete amino acid profile. Pairing rice with beans, or having hummus with whole-grain pita can do wonders. As for protein timing, try to eat a source of protein within a couple of hours post-workout to maximize recovery. Aim for about 20-30 grams of protein per meal, especially if your kid's active in soccer.

u/broccoli_bench·9 hours ago

Totally get where you're coming from! But plant proteins can be tricky since they often lack one or more essential amino acids. Try adding some quinoa or chia seeds to your meals; they're complete proteins and super versatile! Honestly, you can whip up some delicious energy balls with nut butter and oats that are great for pre-game fuel.

u/midwest_keto_dad·2 days ago

Haha, I love a good veggie burger too! But just to throw a wrench in things, not all plant proteins are created equal. My kid is super active too, and we've been experimenting with adding some pea protein powder to smoothies. Easy way to boost the protein without making it a chore. Plus, they think it's a treat! Sometimes they just want a snack, but you can sneak in those nutrients.

u/cereal_killer_fitness·2 days ago

Facts! But let's not act like all plant protein is top-tier. Sure, beans and lentils are good, but if you're depending on just those, you might be in for a rough time at the gym. Ever had a protein shake made with brown rice protein? Taste like cardboard. 😂 But yeah, a mix of sources is the way to go, so keep it varied.

u/recomp_rebel·2 days ago

You mentioned timing and macros, which are super important. I'd recommend tracking your kid's protein intake using an app like Cronometer or even just logging it manually. Aim for around 1.2 to 1.8 grams of protein per kilogram of body weight for athletes. It might seem daunting at first, but it can really help in balancing out those macros effectively, especially with plant sources. Consistency is key here.