by Whether it’s for health, ethical or environmental reasons, more people are eating less meat or no meat at all. In fact, research has found that 4.7% of the UK’s adult population – that’s around 2.5 million people – are now vegan, with this figure set to rise by 1.1 million in the space of just 12 months between 2023 and 2024. And, According to the same study, another 3.1 million adults in the UK follow a vegetarian diet, representing 5.8% of the population.
This makes sense when we consider how much more awareness we have of the environmental consequences of meat consumption, and a 2021 study found that meat accounted for 60% of greenhouse gases from food production. So, since vegan or vegetarian options are often marketed as a healthier and more sustainable option, you’d assume that Quorn would be a great plant-based choice for runners. But what is Quorn really made of? And is it a nutritious alternative to meat? We asked nutritionist Kim Pearson to give us the full picture.
What’s in a Cup?
Corn contains something called mycoprotein, which is made by fermenting the soil mold Fusarium venenatum. This is then mixed with egg albumin (or potato protein in the case of the vegan Quorn products) so that it can bind together. It is then processed in different ways to create different textures and forms.
Is Quorn good for runners?
In general, highly processed foods are not the healthiest choice, even if they are vegan or vegetarian. ‘Quorn is undeniably a highly processed food,’ explains Pearson. ‘It is easy to make the mistake of thinking that plant-based automatically means healthy. But the same rules apply to plant products as to animal products – the less processed, the better.’
That said, Quorn is perhaps an even healthier choice than many meat products, which can be highly processed and contain significantly more saturated fat. According to evidence from the World Health Organization, eating red and processed meat can increase the risk of developing cancer. In addition, when it comes to the environment, vegetarian or vegan options tend to win in terms of sustainability, requiring less water and land to produce and, of course, no animal suffering.
Which Quorn products are the healthiest?
‘If you’re choosing meat replacement protein sources, it’s best to choose the most simply processed versions with the fewest ingredients,’ says Pearson. ‘These tend to be the most basic Quorn pieces, apart from options such as the fish fillets and pies, knock-offs, for example.’
So if you want to include Quorn in your diet, you should ideally include it as an ingredient or protein within dish – and avoid Quorn products which are more like complete ready meals.
What are the benefits of eating Quorn?
Pearson says mycoprotein, the protein-rich ingredient central and unique to Quorn products, is a complete protein, providing all essential amino acids. ‘This is rarely found in other plant-based protein sources. It is also high in dietary fiber, unlike meat – and, according to Quorn, the production of mycoprotein uses 90% less land and water than the production of some animal protein sources.’
Can Quorn improve your recovery?
Yes, it is possible. In fact, research from the University of Exeter, published in the American Journal of Clinical Nutritionshowed that mycoprotein stimulates post-exercise muscle growth more than milk protein.
According to the results of this study, the people who ingested milk protein increased their muscle growth rates by an average of 60% – at the same time, those who had whey protein increased their muscle growth rates twice as much. So, if you’re organized enough to plan your meals in advance of a tough or long run, Quorn might be a good choice.
Is it better for runners to eat natural forms of protein?
‘In short, yes!’ said Pearson. ‘Going from vegetables to fresh eggs as a source of protein is much better than Quorn, which often contains rehydrated egg whites. There are also many more natural vegan protein sources available. However, while variety and a focus on natural, unprocessed foods are key, if you need a meat substitute every now and then, Quorn is fine.’
What are the best natural vegetarian or vegan forms of protein?
‘Choose protein sources such as eggs, pulses – including beans, chickpeas and lentils – tempeh, quinoa and seeds,’ says Pearson, who notes that a wide range of natural protein sources are now available to runners.
Pearson says that high-quality vegan protein powders can also be used to boost levels if needed. That said, it’s worth remembering that protein powders are also processed to varying degrees. For example, hemp-based protein powders are the least processed, while whey-based ones are more processed.
How much protein should runners get?
‘At a minimum, runners should aim for 0.8g of protein per kg of body weight, based on ideal weight,’ says Pearson. ‘That said, most athletes should aim to increase this to 1.2-1.5g – although exact protein requirements may vary depending on your individual needs.’
