Published June 8, 2026 12:38PM
I have to be honest: I love meat. I especially love grilled chicken, blackened salmon, or a tender slab of filet mignon. I attempted to go vegetarian in college, but that seven-month stint ended when I showed up to Thanksgiving dinner at my grandma’s house. It was tough to get enough non-meat protein on a university campus, and I found myself feeling tired, irritable, and just unlike myself. I also noticed I was catching colds pretty frequently, which is a classic sign of protein deficiency.
But contrary to what I and likely many others have assumed at some point, you can get enough protein on a plant-based diet. You may need to be more intentional about it, but it can be done. For example, legumes such as beans and chickpeas, quinoa, wheat, and various seeds are rich in protein, according to research published in 2022.
While I will indulge in plant-based meat and other foods just because I think “fake” meat tastes good, I’ve never considered going fully plant-based. But after chatting with pro-climber Sasha DiGiulian, whom I first met at the 2026 Outside Days festival, who follows a mostly plant-based diet partly bolstered by the homemade protein bars she sells called Send Bars, I’m at least partially plant-based curious.
DiGiulian chatted with Outside about her best nutrition and food advice. Here are the four food rules she swears by.
1. Add Pea and Brown Rice Protein to Your Diet
Pea protein, according to a scientific review, makes for an excellent protein choice for a few reasons: it has a low allergenicity (meaning it triggers few allergic reactions), dissolves easily in water, and contains potassium—which you need for efficient muscle contraction and bone health. The review notes that pea protein consumption might also protect against cardiovascular disease and diabetes, and may even protect people from some cancers.
And one of pea protein’s biggest green flags? Pea protein is almost considered a “complete protein,” which means that it contains nearly all nine of the essential amino acids your body doesn’t make. Amino acids are crucial for building muscle, repairing tissues, and giving you energy. To ensure you get all nine, you’ll need a variety of plant sources.
DiGiulian’s Send Bars contain a mix of pea protein and brown rice protein. “Every bar has 12 grams of protein,” DiGiulian says. She says the bars originally contained only pea protein, and brown rice protein was later added to remove the earthier taste.
Brown rice protein, according to the Cleveland Clinic, supports liver health and may help keep your cholesterol levels within healthy ranges. As a bonus, thirty-seven percent of its protein content comes from essential amino acids. Whether you opt for protein derived from peas, brown rice, or both, you’ll have the nutrients you need to help fuel your next athletic adventure.
2. Focus On What You Need and Get Rid of Anything You Don’t
A primary reason DiGiulian wanted to make her own bars is that nothing on the market gave her what she was truly looking for: “Just a bar made of real food.” One rule she consistently follows is to consume the food you need and limit what you don’t.
Her bars are vegan, gluten-free, organic, and don’t have added sugar (their sweetness comes from real, whole dates). They’re also free of soy and dairy. As I chatted with DiGiulian, it was clear that she believes the best thing you can do is be mindful about the food you put in your body. That doesn’t mean restricting yourself; it just means supporting your body with food so you can continue enjoying all the activities you love for as long as possible.
3. Prioritize Real, Whole Foods—Especially Dark, Leafy Greens
Plants are a nutrient-rich whole food. Dark, leafy greens such as broccoli, kale, and spinach provide a wealth of micro- and macronutrients, including vitamin K, which is what helps your blood clot. Thus, people who don’t get enough vitamin K are more prone to bruising and bleeding. These plants are also packed with vitamins A (which supports healthy vision) and C (which boosts immunity and builds cartilage and muscle). Because the body doesn’t make vitamin C, it’s crucial to ensure you get it from your diet.
DiGiulian is a big fan of hemp hearts because they’re rich in iron and omega-3s. She likes spinach and kale for the same reasons, and it’s also why she’s added them to her Send Bars.
“When I’m on the side of a cliff in the middle of some random place around the world, I don’t have access to greens,” she says. So, consuming bars made with whole foods is an excellent way to power through a demanding physical feat—whether it’s a long run, hike, or walk on your favorite trail.
4. Get Enough Fiber
DiGiulian, who describes fiber as “wonderful,” does so for good reason. Getting enough fiber helps maintains health blood sugar levels and improves bowel health. It’s also been linked to a reduced risk of death. According to the Mayo Clinic, men need between 30 and 38 grams of fiber per day, and women need about 21 to 25 grams. Because of fiber’s health benefits, it’s no surprise that optimizing your fiber intake via the fibermaxxxing trend has become a thing.
I’ve tried each flavor of her Send Bars, and the Lemon Cherry flavor is my favorite. It’s not overwhelmingly sweet, and just one bar contains four grams of fiber. But simply adding fruits and vegetables to your diet will also help you meet your fiber needs.
Though I’m not ready to make the full leap into a plant-based lifestyle, I feel less skeptical about it. Regardless, the goal is just being intentional about your food choices. As DiGiulian says, “Eating real food isn’t going out of style.”
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