Thanksgiving is a time to be thankful for friends and family while enjoying a warm meal together. While there is nothing wrong with indulging in calorie-dense foods every now and then, there is also nothing wrong with wanting to stay on top of your goals at the same time. Everyone should be able to enjoy their holiday meal the way they want to, so we have compiled a list of protein-packed foods that are great for athletes who are working to meet their macronutrient goals this season:
Turkey
Turkey is the main Thanksgiving dish, and is perfect for athletes who want to meet their protein needs. Turkey is a lean meat, which helps build and maintain muscle mass and repairs damaged cells. It is also high in many vitamins in minerals, including vitamins B6 and B12, selenium and zinc, and a 3-ounce serving of turkey provides 26 grams of protein. If you are training later in the day, be mindful about how much you consume as turkey contains tryptophan, an amino acid that can make you sleepy.
Related: Cooking with the Crew: 8 Homemade Protein Bars to add to your Pre-Workout Routine
Lentils
Lentils are one of the richest sources of protein, and are perfect for athletes that are following a vegetarian or vegan diet. Around ½ cup of cooked lentils provides 9 grams of protein. They are also rich in fiber, iron, magnesium, folate, potassium, manganese, and copper. Other legumes high in protein include chickpeas (7 grams of protein per 1 cup), and black beans (9 grams per 1 cup).
Related: 4 Protein Sources for Vegan Athletes
Quinoa
Quinoa is another great option to incorporate protein into your diet this holiday season, with 8 grams of protein per 1 cup of cooked quinoa. Quinoa is also often referred to as a complete protein as it has nine essential amino acids that your body is not able to produce on its own. It can be a great addition to soups or grain bowls.
Related: 3 Grab-and-Go Protein Drinks for Athletes
Pumpkin seeds
Pumpkin seeds are an easy way to add more protein into any dish–just a quarter cup of pumpkin seeds provides almost 9 grams of protein! They are another great source of iron, magnesium, zinc, and phosphorus, and as a bonus, you can easily add them on top of any salad, yogurt, or desserts for an extra boost of protein.
Fortunately for athletes, there are many protein-dense foods that can be set on the dinner table this Thanksgiving that will not make them fall off of their goals. Try adding a few of the high-protein foods listed into your diet to help meet your daily needs.
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* Originally published on November 23, 2022, by Kelly Wick
