5. Vegetarian sources
FOR those fighters who may be vegetarian or simply want to add different non-meat or dairy protein sources to their diet may benefit from such foods as beans, lentils, quinoa or buckwheat that are packed full of high-quality proteins and essential amino acids that can be added to such meals as salads – 50g of soy beans provides approximately 18g of protein. Adding a palm-sized serving of nuts and seeds, i.e. almonds and pumpkin seeds, to a salad, smoothie or simple snack can also provide a simple source of protein and fat.