Vegetables
| Food Type | Amount | Protein |
| Veggie burger | 1 patty | 13 grams |
| Spinach (cooked) | 1 cup | 5 grams |
| Broccoli (cooked) | 1 cup | 4 grams |
| Brussels sprouts (cooked) | 1 cup | 4 grams |
| Corn | 1 large ear | 4 grams |
Recipe Tip: Add saut?ed spinach to eggs, veggie wraps, pizzas, pastas or smoothies.
More: Quinoa Mac, Spinach and Cheese Recipe
Nuts and Seeds
| Food Type | Amount | Protein |
| Peanut butter | 2 T | 8 grams |
| Almonds | 1/4 cup | 8 grams |
| Almond butter | 2 T | 7 grams |
| Sunflower seeds | 1/4 cup | 6 grams |
| Cashews | 1/4 cup | 5 grams |
Recipe Tip: Pair an apple with peanut butter or add sunflower seeds to a mixed greens and berry salad.
More: The Importance of Nuts and Seeds in an Athlete's Diet
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About the Author
Brooke is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching/Destination Kona Triathlon Store in Scottsdale, Arizona. She is an avid triathlete, having recently completed her third Ironman. She integrates that personal experience and knowledge into developing customized, sport-specific fueling plans for her clients.
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