10 Best Vegan Protein Sources for Athletes 2025

Updated December 2025

As athletes increasingly turn to plant-based diets, finding the right sources of protein becomes crucial for optimal performance and recovery. Here’s a comprehensive list of the 10 best vegan protein sources for athletes in 2025, helping you fuel your workouts and support muscle growth.

1. Lentils

• Protein Content: 18g per cooked cup
• Calories: 230
• Difficulty Level: Easy
• Usage: Add to salads, soups, or make lentil burgers.

2. Chickpeas

• Protein Content: 15g per cooked cup
• Calories: 269
• Difficulty Level: Easy
• Usage: Use in hummus, salads, or roasted as a snack.

3. Quinoa

• Protein Content: 8g per cooked cup
• Calories: 222
• Difficulty Level: Easy
• Usage: Use as a base for bowls or in salads.

4. Tofu

• Protein Content: 20g per cup
• Calories: 144
• Difficulty Level: Easy to Medium
• Usage: Stir-fry, grill, or add to smoothies.

5. Tempeh

• Protein Content: 31g per cup
• Calories: 320
• Difficulty Level: Medium
• Usage: Stir-fry, slice for sandwiches, or use in tacos.

6. Pea Protein

• Protein Content: 25g per scoop (30g)
• Calories: 120
• Difficulty Level: Easy
• Usage: Mix into smoothies or protein bars.

7. Hemp Seeds

• Protein Content: 10g per 3 tablespoons
• Calories: 170
• Difficulty Level: Easy
• Usage: Sprinkle on salads, oatmeal, or blend into smoothies.

8. Chia Seeds

• Protein Content: 5g per 2 tablespoons
• Calories: 138
• Difficulty Level: Easy
• Usage: Mix into smoothies, oatmeal, or make chia pudding.

9. Nutritional Yeast

• Protein Content: 8g per 2 tablespoons
• Calories: 60
• Difficulty Level: Easy
• Usage: Sprinkle on popcorn, pasta, or salads for a cheesy flavor.

10. Edamame

• Protein Content: 17g per cup
• Calories: 189
• Difficulty Level: Easy
• Usage: Snack on steamed edamame or add to salads.

Sample Workout Routine for Muscle Building

To complement your plant-based protein intake, here’s a simple workout routine that can be done at home, focusing on building muscle strength.

| Exercise | Sets | Reps | Duration | Equipment Needed | Difficulty Level | Calories Burned | |-------------------|------|------|----------|---------------------|------------------|------------------| | Push-Ups | 3 | 10-15| 15 mins | None | Easy | 100 | | Squats | 3 | 15-20| 15 mins | None | Easy | 120 | | Plank | 3 | 30s | 10 mins | None | Easy | 50 | | Lunges | 3 | 10-15| 15 mins | None | Medium | 100 | | Dumbbell Rows | 3 | 10-15| 15 mins | Dumbbells (optional)| Medium | 120 |

Incorporating these vegan protein sources into your diet while following a consistent workout routine will help you achieve your fitness goals.

Why Choose HipTrain?

For athletes looking to enhance their performance and nutrition, HipTrain offers affordable live 1-on-1 personal training sessions tailored to your needs. Our certified trainers provide personalized guidance to help you integrate these protein sources effectively into your diet and workout plan. Plus, with flexible scheduling, you can train at your convenience, and our services are HSA/FSA approved for eligible expenses.