As a plant-based sports and performance dietitian, one of the topics I'm asked about most often is protein. Athletes and active people need more protein than sedentary individuals to support recovery from the wear and tear exercise puts on the body. And those who are plant-based generally need 10% more protein each day. That's because many plant proteins are less digestible than animal proteins. That is, a portion of the protein in plants is not absorbed from the gut into the bloodstream, where it can be utilized for muscle maintenance and repair. For these reasons, I was thrilled to learn about recent research which shows that pistachios are a source of complete protein.

The Food and Drug Administration defines a complete protein as a food that contains adequate amounts of all nine essential amino acids.¹ All plant foods contain the nine essential amino acids, but the amounts of certain amino acids are low in some plant foods. In 2020, the protein quality of pistachios was assessed for the first time at the University of Illinois, Urbana-Champaign. Researchers measured the Protein Digestibility-Corrected Amino Acid Score (PDCAAS), which evaluates protein quality based on both amino acids and how well the body digests the protein. Roasted pistachios have a PDCAAS of 81%, which is more than quinoa, chickpeas, and roasted peanuts. In fact, a serving of 49 pistachios provides 6 grams of protein, as much complete protein as one egg. ^2,3

As an added bonus, pistachios are nonperishable and portable, which makes them an ideal option for helping athletes and active people meet their high-quality protein needs on-the-go. Pistachios also make a terrific addition to a variety of plant-based recipes, from breakfast overnight oats to garden salads, savory stir fries, and more, like my Veggie Black Bean & Pistachio Tacos, recipe below!

Cynthia Sass

MPH, MA, RD, CSSD

Plant-Based Performance Dietitian, Author, Speaker and Practitioner

Cynthia Sass is a plant-based performance nutrition expert, specializing in helping high performance clients transition to plant-based diets. She is the nutrition consultant for UCLA's Executive Health Program and is the contributing nutrition editor for Health magazine.

Cynthia has consulted for six professional sports teams in the MLB, NHL, and NBA, including five seasons with the New York Yankees, and counsels a wide range of clients in her Los Angeles-based private practice. Sass has worked one-on-one with Oscar, Grammy, and Emmy winners, and professional athletes in numerous sports, including pro tennis, soccer, and skateboarding. A three-time New York Times bestselling author, she is also a frequent writer, plant-based recipe developer, and media guest who has appeared on several national television shows including The Today Show, Good Morning America, Rachael Ray Show, and others.

"Because a plant-based lifestyle has been part of my personal journey for over 20 years, I have a great deal of both professional and personal knowledge to share," says Sass. "I enjoy helping active clients optimize their mental and physical performance through personalized plant-based nutrition."