Published June 8, 2026 12:38PM<\/p>\n<\/div>\n
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\u2019s 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<\/a>.<\/p>\n But contrary to what I and likely many others have assumed at some point, you can<\/em> 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<\/a>.<\/p>\n While I will indulge in plant-based meat and other foods just because I think \u201cfake\u201d meat tastes good, I\u2019ve 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<\/a>, I\u2019m at least partially plant-based curious.<\/p>\n DiGiulian chatted with Outside<\/i> about her best nutrition and food advice. Here are the four food rules she swears by.<\/p>\n Pea protein, according to a scientific review<\/a>, 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\u2014which you need for efficient muscle contraction and bone health<\/a>. The review notes that pea protein consumption might also protect against cardiovascular disease and diabetes, and may even protect people from some cancers.<\/p>\n And one of pea protein\u2019s biggest green flags? Pea protein is almost <\/i>considered a \u201ccomplete protein,\u201d which means that it contains nearly all nine of the essential amino acids your body doesn\u2019t make. Amino acids are crucial for building muscle, repairing tissues, and giving you energy. To ensure you get all nine, you\u2019ll need a variety of plant sources.<\/p>\n DiGiulian\u2019s Send Bars contain a mix of pea protein and brown rice protein. \u201cEvery bar has 12 grams of protein,\u201d DiGiulian says. She says the bars originally contained only pea protein, and brown rice protein was later added to remove the earthier taste.<\/p>\n Brown rice protein, according to the Cleveland Clinic<\/a>, supports liver health and may help keep your cholesterol levels within healthy ranges. As a bonus, thirty-seven percent<\/a> of its protein content comes from essential amino acids. Whether you opt for protein derived from peas, brown rice, or both, you\u2019ll have the nutrients you need to help fuel your next athletic adventure.<\/p>\n A primary reason DiGiulian wanted to make her own bars is that nothing on the market gave her what she was truly looking for: \u201cJust a bar made of real food.\u201d One rule she consistently follows is to consume the food you need and limit what you don\u2019t.<\/p>\n Her bars are vegan, gluten-free, organic, and don\u2019t have added sugar (their sweetness comes from real, whole dates). They\u2019re 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\u2019t 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.<\/p>\n 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<\/a>. Thus, people who don\u2019t 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\u2019t make vitamin C<\/a>, it\u2019s crucial to ensure you get it from your diet.<\/p>\n DiGiulian is a big fan of hemp hearts because they\u2019re rich in iron and omega-3s. She likes spinach and kale for the same reasons, and it\u2019s also why she\u2019s added them to her Send Bars.<\/p>\n \u201cWhen I\u2019m on the side of a cliff in the middle of some random place around the world, I don\u2019t have access to greens,\u201d she says. So, consuming bars made with whole foods is an excellent way to power through a demanding physical feat\u2014whether it\u2019s a long run, hike, or walk on your favorite trail.<\/p>\n DiGiulian, who describes fiber as \u201cwonderful,\u201d does so for good reason. Getting enough fiber helps maintains health blood sugar levels and improves bowel health. It\u2019s also been linked to a reduced risk of death<\/a>. 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\u2019s health benefits, it\u2019s no surprise that optimizing your fiber intake via the fibermaxxxing trend has become a thing.<\/p>\n I\u2019ve tried each flavor of her Send Bars, and the Lemon Cherry<\/a> flavor is my favorite. It\u2019s 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.<\/p>\n Though I\u2019m 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, \u201cEating real food isn\u2019t going out of style.\u201d<\/p>\n Want more\u00a0Outside<\/i>\u00a0health stories?\u00a0Sign up for the Bodywork newsletter<\/a>.<\/strong><\/p>\n1. Add Pea and Brown Rice Protein to Your Diet<\/h2>\n
2. Focus On What You Need and Get Rid of Anything You Don\u2019t<\/h2>\n
3. Prioritize Real, Whole Foods\u2014Especially Dark, Leafy Greens<\/h2>\n
4. Get Enough Fiber<\/h2>\n