Veganuary: The Best High-Protein Vegan Foods
Record numbers of people are thought to be exploring the benefits of switching up their diets in aid of Veganuary this month. But as January also tends to coincide with a full-throttle approach to fitness and a healthy lifestyle, a balanced diet also tends to be at the top of the agenda too.
So, how do you navigate getting the amount of protein you need when you’re on a vegan diet?
Well, we have all the advice you need on the best vegan protein sources to support you and your training goals.
WHY DO WE NEED PROTEIN?
Thought protein was just for bodybuilders? Think again! Protein is an essential macronutrient that we all need for growth, repair and maintenance in the body, especially for bones and muscles. It also contributes towards the production of enzymes, hormones and other body chemicals, alongside being a building block for skin, cartilage and blood.
If you exercise at a high level, having extra protein soon after a training session can help muscles rebuild.
HOW MUCH PROTEIN DO I NEED?
The Reference Nutrient Intake (RNI) for an average adult is set at 0.75g of protein per kg of bodyweight per day. So, an adult weighing 60kg needs 60 x 0.75g per day, which is 45g.
However, if your goal is muscle gain, you should aim for between 2 and 2.2g of protein per kg of bodyweight.
CAN I GET ENOUGH PROTEIN AS A VEGAN ATHLETE?
As a vegan, your protein needs are the same as someone who isn’t vegan. However, you need to consider the quality and variety of your vegan protein sources.
The main challenge facing vegans lies with separating protein from other macronutrients. Animal sources of protein are much higher in protein than vegan foods. Vegan foods tend to be combinations of proteins and fats (nuts, seeds) or proteins and carbohydrates (pulses, legumes). There’s nothing wrong with that, it just means you’ll need to be more creative and pay closer attention to your macronutrient numbers if you track your nutrition.
Regardless, there are plenty of plant-based protein sources, which you can discover below. Make sure, when you’re training especially, you have a quality plant protein powder or blend to help you get enough protein in your diet. Space your meals out every three to four hours too to ensure you get regular protein feedings.
THE BEST HIGH-PROTEIN VEGAN FOODS
QUINOA
APPROX 4g OF PROTEIN PER 100g SERVING
This super-grain is not only a complete protein - meaning it contains all 22 amino acids - it’s also really versatile and is a great alternative for pasta or rice, making it an ideal base for any meal. Quinoa is packed full of micronutrients too with high levels of fibre, iron, lysine, magnesium and potassium.
TOFU
APPROX 8g OF PROTEIN PER 100g
Derived from soya, tofu provides an alternative plant-based protein source with a good amino acid profile, as well as fatty acids and calcium. Low in calories and carbohydrates too, tofu is super versatile and can be a particularly tasty addition to stir fry dishes, curries and salads. You can even try blending it into soups to make them creamier and higher in protein!
NUTS & SEEDS
APPROX 20g OF PROTEIN PER 100g
Whether sprinkling over porridge, throwing into smoothies or snacking on in the afternoon, nuts and seeds are a good source of protein for vegans. But that’s not all they’ve got going for them, they also have the added benefit of containing fatty acids, calcium, zinc and selenium.
Some of the best nut and seed proteins include:
- Hemp seeds: 5g per heaped tablespoon.
- Pumpkin seeds: 4g per tablespoon.
- Almond: 3g for every six almonds.
- Walnuts: approximately 3g for every three whole walnuts.
PULSES
FROM 5 TO 9g OF PROTEIN PER 100g
No, not that thing that tracks your heartbeat - a pulse is an edible seed that grows in a pod and, therefore, includes all beans, peas and lentils. Lentils in particular are a great source of plant protein, as they’re nutrient-dense, providing a fantastic source of iron, fibre, folate and magnesium.
Affordable, low-fat and offering plenty of variety, pulses include:
- Chickpeas (calling all hummus fans!): 7g of protein per 100g.
- Lentils: around 8 to 9g of protein per 100g.
- Beans, including black-eyed, pinto, butter, cannellini, soya, edamame and kidney: between 7 and 10g per 100g.
- Baked beans: 5g per 100g - however, watch out for the salt content.
OATS
10g OF PROTEIN PER 100G
Eating oats is an easy and delicious way to add protein to any diet. They’re also an excellent source of fibre and contain magnesium, zinc, phosphorus and folate.
You can use oats in a variety of recipes ranging from oatmeal to veggie burgers. They can also be ground into flour and used for baking.
As with any change to your diet, going vegan requires careful thought and planning. One of the most important things to remember is to consume a variety of high-protein vegan foods to give your body all the protein it needs to support bodily functions, and your training goals.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!