If you’ve ever told someone you’re an athlete who eats plant-based, chances are you’ve heard this one:
“But where do you get your protein?”
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It’s one of the most common (and persistent) myths in both the fitness and plant-based communities — that you need animal products to get enough protein, or that plant protein is somehow “inferior.”
Let’s put that myth to rest once and for all.
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🧠Myth #1: “You can’t get enough protein on a vegan diet.”
Reality check: It’s not only possible — it’s easy when you’re intentional.
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Athletes have higher protein needs than sedentary individuals, usually around 1.4–2.0 grams of protein per kilogram of body weight per day, depending on training load and goals.
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Meeting that with plants is simple when you build your meals around protein-dense foods like:
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Tofu, tempeh, and edamame – soy is a complete protein and training fuel powerhouse.
Lentils, chickpeas, and beans – rich in fiber, iron, and sustained energy.
Seitan – a high-protein wheat-based option great for muscle recovery.
Whole grains – quinoa, oats, and brown rice add amino acids and energy.
Plant-based protein powders – a convenient way to top off your daily intake.
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💡 Pro tip: If you’re eating a variety of whole plant foods throughout the day, your amino acid profile balances itself — no need to “combine proteins” at every meal like the old-school advice suggests.
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🔬 Myth #2: “Plant protein isn’t as good as animal protein.”
This one comes from the outdated belief that plant proteins are “incomplete.”
The truth?
All plant foods contain all nine essential amino acids — just in varying proportions.
As long as you’re eating a variety of plant foods, you’ll easily cover your bases.
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Recent studies show that total daily protein intake and resistance training matter far more for muscle repair and growth than the specific type of protein you eat.
In other words — your muscles don’t care if your protein comes from tofu or turkey; they care that you’re getting enough and training smart.
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⏱️ Myth #3: “Timing doesn’t matter.”
Timing does matter — especially for athletes.
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For optimal recovery:
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Aim to consume 20–30 grams of protein within 30–60 minutes after your workout.
Distribute protein evenly throughout the day (every 3–4 hours) for better muscle protein synthesis.
Combine with carbohydrates post-workout for glycogen replenishment and recovery.
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Example:
âś… Smoothie with NEVE protein, oats, banana, and almond butter post-ride.
âś… Lentil tacos with avocado and salsa for dinner.
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🌎 Myth #4: “Plant protein is just for vegans.”
Absolutely not.
Plant protein is for anyone who wants to perform better, recover faster, and support their long-term health — while reducing inflammation and environmental impact.
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Even many non-vegan athletes are now incorporating more plant-based meals for recovery benefits and sustainability.
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đź’š The Bottom Line
You don’t need animal products to get enough protein.
You need consistency, variety, and awareness.
A well-planned plant-based diet provides all the amino acids and nutrients your body needs to build strength, endurance, and balance — without compromise.
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So keep lifting, running, riding, and thriving — powered by plants. 🌱💪
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🥗 Team Tip: Simple Ways to Boost Protein on a Plant-Based Diet
Here are a few quick and realistic ways to level up your daily intake:
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âś… Breakfast:
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Overnight oats with soy milk, chia seeds, and a scoop of NEVE protein
Tofu scramble with veggies and nutritional yeast
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âś… Lunch:
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Lentil or quinoa salad with chickpeas and tahini dressing
Whole grain wrap with tempeh, avocado, and greens
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âś… Snacks:
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Roasted edamame or hummus with crackers
Smoothie with frozen berries, spinach, and plant protein
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âś… Dinner:
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Black bean burrito bowl with brown rice, salsa, and guacamole
Stir-fry with tofu, broccoli, and peanut sauce over noodles
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💡 Pro Tip: If you’re struggling to hit your protein goal, aim to include a protein-rich food at every meal and snack — it adds up faster than you think.
