Six Plant-Powered Proteins Every Student-Athlete Should Know
For student-athletes, what you eat can make or break your performance on the field, court, or track—and your long-term health. You don’t need to rely on heavy slabs of meat to meet your protein needs; in fact, too much red meat—especially from factory-farmed sources—can increase inflammation, slow recovery, and raise the risk of chronic conditions.
A sugar molecule called Neu5Gc, found in red meat, can trigger your immune system and contribute to inflammation, which is the last thing you want when training hard. Instead, plant-based proteins offer an athlete-friendly alternative: they’re packed with fiber, healthy fats, antioxidants, and anti-inflammatory compounds to help your body recover faster, support your immune system, and fuel your brain for focus and game-time decisions.
Here are six plant-powered protein sources that can help you perform, recover, and thrive:
1. Lentils
Lentils are a top choice for student-athletes because they’re protein-rich while remaining low in calories. They also contain prebiotic fiber to support gut health—a key factor in energy levels and recovery. Add lentils to soups, stews, or veggie burgers for a convenient post-practice meal.
2. Hemp Protein
Hemp seeds provide all nine essential amino acids, making them a complete plant protein. Rich in omega-3s, magnesium, and gut-friendly fiber, hemp protein supports muscle repair, brain function, and stamina. Blend it into smoothies or sprinkle hemp hearts over salads for an easy boost.
3. Barù Nuts
These protein-packed nuts deliver more protein per serving than most others and are loaded with antioxidants and fiber. Perfect for a pre-practice snack, Barù nuts provide sustained energy without weighing you down.
4. Spirulina
This blue-green algae is nearly 70% protein by weight and includes iron, B vitamins, and phycocyanin, which supports brain and immune function. Add spirulina powder to smoothies or juices for a nutrient-dense performance boost.
5. Flaxseed
Ground flaxseeds provide protein, omega-3s, and lignans, which help balance hormones and support recovery. Sprinkle them on oatmeal, smoothies, or baked goods for an easy way to strengthen muscles and support joint health.
6. Sorghum
An ancient grain with a nutty, subtly sweet flavor, sorghum is high in protein and iron—more than a comparable serving of steak. It’s also lectin-free and rich in polyphenols to reduce inflammation. Try it as a pasta alternative or in gluten-free baking to fuel your body without the post-meal slump.
Eating smart as a student-athlete isn’t just about gaining muscle—it’s about recovery, focus, and protecting your long-term health. Plant-forward proteins give you the energy to perform at your best while keeping your body resilient against injuries and inflammation.
Dr. Steven Gundry, MD, is a former cardiac surgeon and founder of GundryMD, focusing on nutrition, longevity, and gut health.