As part of our campaign to encourage more people to get fit and eat more veggies, we’re challenging you to sign up to run (or walk) 5K at the start of the month, then follow our training plans throughout June, before doing another 5K at the end of the month. We think you’ll smash your PBs and get healthier along the way.
If you’re concerned about getting enough protein to sustain your training, don’t worry – we’ve got some top advice from our friend Dr Minil Patel, aka bodybuilder Dr Iron Junkie, who knows more than a thing or two about protein sources.
“People think it’s difficult to get protein on a vegan diet, but I always say you just need to know where to look. Runners, like all athletes will have a higher requirement than the average person, but not as high as strength athletes and bodybuilders. Providing you’re eating enough calories you should aim for just over 1.2g per kg bodyweight, up to 1.6g if you’re also strength training. Great sources include tofu, which has 15-20g per serving, tempeh, which has 20g per serving, beans and lentils come with around 9g per serving and I’m a fan of textured vegetable protein or soy mince, which can have 30g per 100g serving. Lentil and beanbased pastas are also great with 20-40g per 100g. Soy milk and soy-based yoghurts are also a good source and come fortified with calcium. Aim to get a variety of sources throughout the day and you will hit your targets. There’s nothing wrong with a vegan protein shake either, if you’re someone who doesn’t like to be full of food all the time either and they are super convenient.”