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Considering that protein , or more specifically, the amino acids that makeup protein, is vital to a huge swath of bodily functions, it’s no wonder that nutrition experts want everyone, especially athletes, to get enough. Eating healthy amounts of protein boosts immunity , oxygen transport, heart function, and muscle and bone formation, to name a few benefits.

If you don’t eat animals or animal products, then it’s key to know which foods are the best sources of protein for vegetarians, especially if you are a runner who wants to remain strong on the road.

As a runner, you certainly require protein to better support muscle repair and growth, and also to help meet overall calorie needs. Though exact numbers remain elusive, research suggests endurance athletes can benefit by consuming up to 0.82 grams of protein per pound of bodyweight, especially on training days. This is about twice the recommended daily amount of protein recommended to the general population.

Getting in more protein may be even more important for older runners . It appears that your body uses protein less efficiently to maintain and build muscle as Father Time catches up with you. Related Story How to Increase Your Protein Intake

Don’t fret, though, about coming up short in terms of exercise recovery or positive training adaptations if you serve tofu for dinner. Increasingly, studies including one in the journal Sports Medicine and another in The Journal of Nutrition , show that as long as these extra protein needs are met even from plant sources, you should not reduce gains in muscle endurance , strength, or size.

In short, as long as you get enough total protein to meet bodily needs, it does not matter very much whether it comes from chicken or chickpeas.

There can also be longevity benefits with welcoming more plant proteins into your diet. A observational study published in the American Journal of Clinical Nutrition in 2024 found that a link between higher plant protein intakes and healthier aging. Researchers […]

The 10 Best Muscle-Building Proteins for Vegetarians