Protein for Plant-Based Athletes: How Much You Really Need + My Daily Intake Breakdown

Protein is everywhere right now, but how much do plant-based athletes actually need?

In this episode, I’m breaking down everything you need to know about protein on a plant-based diet, inspired by a question I’ve been getting a lot lately: “How much protein do you eat in a day?” I’ll share my real numbers (and how I figured them out), plus what they actually mean for performance, recovery, and body composition.

We’ll cover:

• How to calculate your personal protein needs (without overcomplicating it)
• Why plant-based athletes may need to think about protein a little differently
• The truth about “incomplete” proteins (and why you don’t need to stress)
• The best high-protein plant foods (and how to build balanced meals)
• How to time your protein for better recovery and appetite control
• Whether protein powders and “high-protein” products are worth it

Want help putting this into practice? Join Fuel Better: Nutrition Coaching for Plant-Based Runners to get personalized guidance, meal frameworks, and support to fuel your training the right way. Get a month free now!

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance