When it comes to protein supplementation, athletes have traditionally gravitated towards whey protein. But in recent years, a notable shift has occurred, with more athletes opting for plant-based options like pea protein powder due to its complete amino acid profile, easy digestibility, and suitability for those with lactose intolerance or a preference for a planet-friendly diet.

At Roam, we support this trend. We formulated Roam Protein from Golden Canadian Peas. Not only is it vegan-friendly, but it also provides a high-quality protein source that's ideal for endurance athletes. And with our Chocolate and Vanilla flavours, athletes can enjoy a tasty protein boost post-workout or whenever they need it.

Foods to Include and Avoid

Endurance athletes should aim to fuel their bodies with nutrient-dense whole foods on a daily basis. Overly processed foods and those high in refined sugars should be avoided. Instead, focus on whole grains, fruits, vegetables, and plenty of protein, including Roam Protein Powder.

Ultra-endurance athletes, in particular, need a diet rich in complex carbohydrates for sustained energy during their gruelling activities, and high amounts of protein for to support muscle recovery and immunity.

You can calculate an estimate of your daily protein needs using our handy protein calculator.

A balanced diet for endurance athletes should include complex carbohydrates, healthy fats, and protein.

A good breakfast for endurance athletes might include a bowl of oatmeal topped with fresh fruits, Roam Energy Nut Butter, and a scoop of Roam Vegan Protein Powder. This meal provides a balance of carbs for energy, protein for cell growth and repair, and healthy fats for sustained energy.

It is important to include protein in your main meals. Why? If you are exercising a lot, your protein needs will be larger than a sedentary person. It can be difficult to cram this protein intake into just one or two meals across the day.

Prioritising protein in your main meals and around your training, with doses of 20 to 40 grams of protein in each meal, will also ensure that your body kicks off a process called muscle protein synthesis. You can read more about this in our article, how much protein, and when?

Balance Your Carbohydrates and Protein Intake

Protein is vital for muscle recovery and growth, carbohydrates are the primary energy source for exercise. However, context is important.

Endurance exercise is a spectrum, with some endurance athletes undertaking efforts that last many hours (or even days of high physical exertion). Carbohydrates are important to provide fast energy, but in ultra-type endurance exercise, protein and fats become increasingly important.

As mentioned above, try to incorporate protein doses across your main meals, and around your key training sessions. This will ensure that you can recover after those long workouts!

Do I need Protein Shakes and as an Endurance Athlete?

We often associate protein shakes with gym-goers, but endurance athletes can benefit immensely from a 20 to 40 gram dose of high-quality protein after a workout.

Protein shakes can significantly contribute to muscle repair and growth. Furthermore, studies suggest that protein intake before and after endurance workouts can enhance performance and recovery. And no, increasing your protein intake won’t make your muscles explode like the hulk, if that’s what you’re worried about!

How Much Protein Do Endurance Runners Need?

The protein needs of endurance runners can range from about 1.6 to 2.4 grams of protein per kilogram of body weight per day. These needs can be met through a balanced diet, and complemented protein powder for convenience.

Use our protein calculator to estimate your daily protein needs based on your weight and physical activity level, and check out our free 101 on Protein Guide: Everything You Need to Know for more information.

So what’s the Best Protein for Stamina and Muscle Repair?

Protein plays a crucial role in building stamina and repairing muscles, with amino acids being the building blocks that aid these processes. A complete protein source, like Roam Plant Based Protein Powder, provides all the essential amino acids your body needs for muscle repair and building stamina, making it an ideal choice for endurance athletes.

Regardless of the type of athlete – endurance, strength, or a weekend warrior – protein plays an integral role in recovery and muscle development. However, when it comes to vegan athletes, the question often arises, "Do we need more protein?"

Protein requirements depend on several factors, including your age, weight, and physical exercise that you do. Basic protein requirements may be slightly higher for vegans due to differences in protein digestibility, it's not necessarily a drastic increase. By incorporating protein-rich plant-based foods and consuming supplements like Roam Vegan Protein Powder, vegan athletes can easily meet their protein needs.

Plant-Based Diets and Endurance Sports

Plant-based diets can offer distinct advantages to endurance athletes. They are naturally high in carbohydrates, the primary fuel for endurance exercise, and are packed with antioxidants and anti-inflammatory compounds that aid recovery.

Moreover, plant-based diets are rich in fiber, promoting a healthy gut microbiome, which plays a crucial role in overall health and performance. However, plant-based athletes need to ensure they are getting sufficient protein from high quality sources. Sometimes they may require a high volume of food to meet their protein needs.

Protein Powder and Vegan Athletes

As the number of vegan athletes grows, so does the use of protein powders to supplement their diet. Despite the abundance of protein-rich foods available, achieving a high daily protein intake can still be challenging due to time constraints and the sheer volume of food required. This is where Roam Vegan Protein Powder steps in.

With a simple serving, athletes can add a significant amount of protein to their meals, ensuring they meet their daily protein targets without the added stress of meal planning. Plus, with its natural flavours, Roam Protein can seamlessly blend into smoothies, oatmeal, and other dishes, making it easier than ever for vegan athletes to get the protein they need.

Meeting High Protein Targets

If your daily protein target is upwards of 140g, meeting it can seem daunting, especially if you follow a vegetarian or vegan diet. However, with a blend of whole foods and high-quality supplements like Roam Protein Powder, it becomes an achievable goal.

Start your day with a protein-packed breakfast - check out our journal for ideas such as our smoothie and protein pancake recipe. Include tofu, lentils, chickpeas, quinoa, and other protein-rich plant-based foods in your meals. 

Amino Acids, BCAAs and Vegans

The myth that vegan diets lack sufficient BCAAs (branched-chain amino acids) is not entirely true.

Plant-based protein sources like Roam Pea Protein Powder contain all essential amino acids, including BCAAs. So, vegan athletes need not worry about BCAA deficiency if they are eating a varied diet and choose to top-up their protein intake with a high quality plant-based protein powder.

One amino acid that can be challenging for vegans to get in sufficient amounts is lysine. However, pea protein, like the one used in Roam Protein, is an excellent source of this essential amino acid.

Getting Adequate Protein Without Meat

Achieving 40 grams of protein without meat is easily doable with a combination of legumes, whole grains, and plant-based protein powders. A scoop of Roam Protein Powder paired with Roam Energy Nut Butter in your morning smoothie or post-workout shake can significantly contribute to your daily protein intake.