Protein is essential for building muscle, restoring and replacing tissue, and maintaining a healthy immune and hormonal system. For physically active people, more protein is needed in their diets. The following list contains the main foods that are the best sources of protein.
Protein-rich foods for vegetarian athletes:
1. Cooked and drained cowpeas and leaf tips (can be added with salt)
2. Fresh Raw Egg Whites
3. Cheeses like cottage cheese, plain cheese, dry cheese, and fat-free cheese
4. Dried algae and spirulina
5. Extra Firm Tofu or Silken-Lite Mori-Nu
6. Tamari soy sauce
7. Low-Fat Cottage Cheese, 1% Milkfat
8. Lite-Firm Mori-Nu Tofu
9. Raw Pumpkin Leaves
10. Nuts and seeds like cashews, walnuts, and almonds
The following are the top 10 animal and plant-based protein foods:
1. Red meats like beef, pork, and liver
2. White meats like chicken and fish
3. Eggs and dairy products like:
A. Hard cheeses including Parmesan
b. Soft cheeses like mozzarella, brie, and camembert
against Medium Cheeses like Cheddar and Swiss
4. Legumes: These are edible dried beans (pods) such as garbanzo beans, flagelot beans, kidney beans, split beans, kidney beans, and lentils. They are rich sources of protein.
5. Nuts and Seeds – Over the years, nuts and seeds have been among the best sources of protein. Examples of tree nuts are almonds, cashews, peanuts, and walnuts. These can be served chopped, raw, or roasted.
6. Cereals and food grains: Eating protein-rich cooked grains promotes muscle development.
7. Algae: A type of seaweed, spirulina is among the best protein-rich foods out there.
8. Fruits: With today’s technology, fruits can be eaten canned, frozen, or dried. Regardless of how they are prepared, fruits are still nutritious and are included in the list of foods rich in protein.
9. Vegetables – Loaded with protein, vitamins and minerals, vegetables are known to be among the best foods to stay healthy.
10. Seitan: Seitan is a meat substitute. It is prepared from whole wheat flour mixed with a sufficient quantity of water, kneaded and rinsed with water, expelling the starch and bran. The protein is simmered in a soy sauce to become seitan. Seitan broth can be added as flavoring.