Once upon a time, Gotham Gym founder Rob Piela was a vegan. And while he’s no longer on a totally animal-free diet, he still turns to meat alternatives when looking to increase his protein intake. “Some of the best athletes in the world are vegan,” Piela, who trained celebs like Gigi Hadid, says. “They eat foods such as peas, lentils, and chickpeas. Then there are the soy-based foods, like tofu, tempeh, etc. And there’s also nuts and butters; they’re a little heavier in fat, but they’re good sources of protein.”
But pro-tip: be sure to focus on a well-balanced diet rather than just focusing on one nutrient. “A protein-only diet is not a good thing,” he adds.
Adena Neglia MS, RDN, CDN, with Brown & Medina Nutrition and Nutrition Consultant for the New York City Ballet
Protein Hack: Meal Tweakments
Neglia, who is the nutritional consultant for the New York City Ballet, stresses the importance of protein during long rehearsals to support a dancer’s performance, prevent injury, and fully recover. “Protein is essential for strength and recovery, but it’s still just one part of the bigger fueling picture,” she says. “Since carbs are a dancer’s main energy source, we discuss how protein fits into that balance and where it’s most helpful around training.”
One way she personally gets her protein intake (without getting bored with the same meal over and over) is through “tweakments” to protein-focused meals. “Small tweaks prevent protein burnout while keeping intake consistent,” she says. Things she recommends to dancers and anyone looking for easy ways to up their protein include:
