If you’re struggling with aches and pains, it’s crucial to get enough protein to help with recovery. Plant-based foods often get a bad rap for protein – but they shouldn’t! Here we explore why:

How much protein do you need?

There’s a lot of misinformation floating around about how much protein you need: no one’s expecting you to eat steak three times a day, and your arteries won’t thank you for it! But by choosing high-quality, low-fat plant foods, you maximise your chance of a full, speedy recovery.

Plant foods are a terrific option if you’re trying to improve your fitness, helping you to build muscle faster without the saturated fats commonly found in many meat products. You need protein to help you go faster, stronger or for longer – we recommend plant foods to give you the nutrition you need to meet your fitness goals.

Pulses

Pulses like chickpeas have the proteins you need to help rebuild torn muscles and get you back in the saddle. Overcoming injuries can be a struggle, but you’d be amazed at how much high-quality protein can help with recovery, whether that’s a torn muscle, tendon or something more serious.

Quinoa

Many people are understandably concerned about maintaining their health, whether that’s keeping trim or making sure the things you put in your body are the best possible fuel for it. By replacing starchy, refined carbohydrates like white rice or pasta with quinoa, you get the double whammy of protein and fibre, without the sugar rush that comes from white flour. These will keep you feeling better and fuller for longer.

Soy beans and lentils

Most people struggle to get the fibre they need. While many fruit and vegetables will help you meet your daily requirements, it’s high-protein options like soy beans or lentils that can do so while adding the additional nutrients you require. You don’t have to be a vegetarian to notice how delicious they are!

Seeds and nuts

We also recommend protein-packed plant snacks like seeds (watermelon, pumpkin and squash) and nuts for snacking on the go. These are a delicious, healthy option that give your body what it needs while satisfying the cravings that would normally see you rushing to buy crisps, chocolate or other empty calorie snacks. They’re packed full of good fats, with no nasties, and masses of powerful plant protein.

For our top five picks of protein-packed plant foods, check out our personalised video. We’d love to hear your feedback!