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.

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 defined healthy aging as being free of several chronic diseases including cancer, type 2 diabetes, and heart disease, as well as having no impairment in mental and physical functioning. Researchers found that replacing 3 percent of calories from animal protein sources with plant protein sources increased the odds of healthy aging by a lofty 38 percent.

Need more reason to eat more protein for vegetarians? A systematic review and meta-analysis published in 2024 found that plant-based diets can help athletes perform better during aerobic activities like running and don’t have a detrimental effect on strength performance.

If you’re not sure where to start when it comes to nailing your protein needs using more plants, here are top sources of proteins for vegetarians.

The Best Plant-Based Proteins for Vegetarians

1. Soy Milk

Protein: 3.6 grams per ½ cup

Made by blending soaked soybeans with water and straining the solids, soy milk is one of the few plant-based milks with a protein content on par with cow’s milk, unlike almond and oat, which are nearly bereft of protein.

Many soy milk brands of are fortified with important vitamins and minerals, too, such as calcium and vitamin D. In fact, research shows that among the slew of plant-based milks on the market, fortified soy most closely mimics the nutrient content of dairy milk.

It’s best to choose soy milk that is labeled “unsweetened,” which does not contain any added sugar. With protein, liquid, and a bit of sodium, a glass of soy milk is a great recovery drink. Or, use it as a base for smoothies and cereal. Soy milk can also work as a replacement for regular milk in pancakes and baked goods like muffins.

2. Hemp Seeds

Protein: 9.5 grams per 3 tablespoons

Tasting like a combination of pine nuts and sunflower seeds, hemp seeds (also sold as “hemp hearts’) deliver a bigger dose of protein than most nuts and seeds. Nutrition analysis shows that hemp contains a full arsenal of essential amino acids in reasonable quantities meaning its protein quality can help with muscle repair.

Other nutritional virtues of hemp seeds include healthy amounts of magnesium, B vitamins, energy-boosting iron, and even heart-benefiting omega-3 fat.

Sprinkle hemp seeds over oatmeal, yogurt, and salads. You can also blend them into postrun smoothies and homemade energy bars and balls. (They tend to be too small to make a good addition to trail mix, though!)

3. Tempeh

Protein: 34 grams per 1 cup

Even if you aren’t slicing away all the meat from your diet, don’t overlook this plant-based option. Meaty tempeh is produced by soaking and cooking soybeans and then leaving them to ferment in the presence of bacteria for several days. Not only is it denser in muscle-building protein than tofu, tempeh is also a richer source of dietary fiber, which can support a healthy microbiome.

Additionally, this protein heavyweight houses troves of nutrients including magnesium, phosphorus, iron, riboflavin, and calcium.

Research has found that the fermentation process improves nutrient bioavailability (you absorb the nutrients more efficiently) and makes the soy-based product easier to digest (read: less gas).

You can find plain, maple-flavored, and bacon-flavored tempeh. Slices of seared or grilled tempeh are good in grain bowls, tacos, stir fries, or as a sandwich filling. Crumbled tempeh can be used to make meat-free meatballs, burgers, chili, pasta sauce, and baked beans.

4. Legume Pasta

Protein: 13 grams per 1 cup of cooked chickpea pasta

Noodles made from legumes, such as chickpeas and lupini beans, trump regular pasta when it comes to protein. Be it penne or rotini, gluten-free legume pasta offers up about twice as much protein as regular wheat-based noodles. You get three times more fiber, as well. This extra protein and fiber can help keep you feel full longer.

Boil up a pot of noodles from legumes and you also get more of several vital micronutrients like magnesium, iron, and potassium. Use this pasta the same way you do traditional pasta. Always remember, though, that the noodles can go from perfectly al dente to soggy in a matter of moments, so taste often close to the recommended cooking time.

5. Edamame

Protein: 9 grams per ½ cup, prepared from frozen

For a few calories (about 94 in a ½ cup) you get a nutrition windfall. Soybeans have significant amounts of high-quality protein, more than almost any other legume, and 8 grams of dietary fiber.

A research review published in Sports Medicine found that soy protein can be a good substitute for athletes in place of conventional protein supplements, and can enhance lean muscle mass.

The nutritional bounty of edamame also includes solid amounts of folate, iron, potassium, and vitamin K.

On their own, prepared and seasoned edamame is a protein-packed healthy snack for runners. You can also enjoy them in salads, noodle dishes, soups, stir-fries, and dips.

6. Quorn

Protein: 13 grams per 2/3 cup

Quorn is the trade-marked name given to a dense meat substitute called mycoprotein, one of the original meat substitutes. Fungi-derived mycoprotein is a complete protein that provides all essential amino acids, which isn’t typical of plant-based protein sources.

A 2023 Journal of Nutrition investigation determined that mycoprotein is just as effective as animal-based protein at supporting muscle building when someone is weight training. Other research shows that swapping out red meat for mycroprotein can benefit cardiovascular health and bod composition.

Quorn mycoprotein is available in a variety of products including cubes, ground, sausages, and patties. Use the grounds any way you would ground beef, and add sautéed pieces to salads, tacos, and stir-fries.

7. Freekeh

Protein: 5 grams in ¼ cup dry serving

Not all grains are protein lightweights. Freekeh is a type of wheat kernel popular in Middle Eastern cuisine. It’s harvested while still immature, then roasted, dried, and rubbed, which results in a whole grain with a delicious smoky flavor. Typically, it has higher protein content than other grains, including quinoa.

Freekha’s duo of protein and carbs makes it a great addition to a post-exercise meal to kickstart muscle recovery—boosting carbohydrate storage and stimulating muscle repair. The quality of protein in freekeh isn’t as high as that found in meats and dairy, but you still gain benefits.

You can prepare freekeh the same way you would grains like rice and quinoa. Use cooked freekeh as a stand-alone side-dish or in salads, soups, grain bowls, and as a clever replacement for rice in burritos.

8. Meatless Burgers

Protein: 19 grams per burger

We’re living in the golden age of plant-based meat, and beef-free grounds are a viable option to add more protein to your diet. Technological advancements, such as protein isolation, have made it possible to develop meat alternatives that more closely resemble the taste, texture, and protein content of actual meat.

When athletes replace meat with plant-based alternatives there is no drop in muscle endurance and strength. A The Canadian Journal of Cardiology review published in 2024 study found that despite being heavily processed, plant-based meat alternatives could offer heart health benefits compared with traditional meat, including reductions in total and LDL cholesterol.

However, some research suggests we need to eat more plant-based meat to have the same muscle-building effect as beef. So a 6-ounce patty could be the equivalent of a 4-ounce serving of ground beef when it comes to delivering enough important amino acids.

Some brands, including Beyond Beef and Impossible Foods, have responded to nutrition criticism by reformulating their products to contain less saturated fat, such as swapping out coconut oil for canola oil.

You can cook a meatless burger exactly like you would regular beef. If you choose to get the the food in its ground form, you can use it to make pasta “meat” sauce, chili, burritos, tacos, Shepherd’s pie, and loaded nachos.

9. Plant Protein Powder

Protein: 20 grams per two-scoop serving

The new wave of better-designed and better-tasting plant-based protein powders can be a convenient way for runners to sneak more protein into their diets. Increasingly, it’s been shown that plant protein powders can help with building muscle just as much as animal-based powders, including whey. This is especially true when a powder is made up of multiple protein sources such as pea and rice.

For example, a study published in Medicine & Science in Sports & Exercise in 2024showed that when the same total amount of protein is consumed as a plant-based protein blend or whey protein they stimulate post-exercise muscle protein synthesis to the same degree. Luckily, new formulations are providing more protein per gram of powder and at amounts that rival dairy-based powders.

Smoothies are a no-brainer, but these powders are also a good replacement for some of the flour when making things like pancakes and muffins. Stir a scoop or two into a pot of hot oatmeal for a bigger hit of breakfast protein.

10. Peanut Butter

Protein: 7.5 grams in 2 tablespoons

Because peanuts are technically a legume, peanut butter provides more protein than spreads made from tree nuts, such as almonds and cashews. Peanut butter has lower levels of some essential amino acids, but combining peanut butter with other foods like whole grain bread or brown rice cakes can help create a more complete protein.

Compare labels for options that contain no added sugar. The amount of sodium in jars with salt added is usually too little to fret about.

Of course, it’s a tasty topping on everything from toast to apple slices to celery sticks. Use the spread to boost protein numbers in smoothies, sauces (think peanut sauce for noodles and rice bowls), oatmeal, and baked goods.

Matthew Kadey, M.S. R.D. is a Canada-based registered dietitian and nutrition journalist with two decades of experience in reporting about food and nutrition for dozens of print and online publications. Kadey is the author of Rocket Fuel: Power-Packed Food for Sports + Adventure. He is also an adventure cyclist and creator of several bikepacking routes in North America and beyond. Find him at matthewkadey.com, @rocketfuelfood