PLANT-POWERED PROTEIN

A plant-based diet means it can be difficult to get enough protein in your diet, right? Wrong! Kate Percy explains...

- KATE PERCY

For triathletes, getting a steady dose of protein, which is crucial for growth, recovery and minimising fatigue and muscle damage, is key, especially after tough sessions.

The International Olympic Committee recommends 1.2 to 1.8g of protein per kilogram of body weight per day for strength and endurance athletes. Protein rich foods break down into 22 naturally-occurring amino acids. Nine of these are essential, meaning we have to get them from our diet as the body can't make them itself. So if you're on a plant-based diet, making sure you get all these essential amino acids is crucial.

Contrary to popular belief, you don't have to eat meat to get enough protein, but you do need to focus on eating a wide range of plant-based protein sources such as different whole grains, vegetables, pulses like beans and lentils, nuts, seeds, and soy foods such as edamame, tofu and tempeh. And so, this month's four plant-powered dishes deliver quite the protein punch!

First we go to Spain with one of my favourites, Romanesco soup, a super-tasty garlicky soup made from roasted red peppers and almonds. Packed with great quality protein for muscle health and boosted with healthy fats and anti-inflammatory properties, this soup is just as good chilled as it is served hot.

Next, a Crunchy Thai salad with peanut tempeh. Tempeh is a fantastic option for vegans, or if you're trying to lead a more plant-based diet. Made from cooked soybeans that are then fermented, tempeh is not only a full protein source, equivalent to meat, milk and eggs, but also a very effective gut-friendly probiotic. It has a dense, firm texture and a nutty flavour, and is delicious in this spicy, crunchy salad.