Vegan Diet For Athletes: What To Consider?

If you play sports regularly and want to go on a vegan diet, you need to know all the nutrients that can contribute to your body’s proper functioning.
Vegan diet for athletes: what to consider?

Athletes are people with special nutritional needs. They should take care of their diet to ensure they are getting the nutrients and  amounts needed for each type of sport.  So we’ll show you the keys to a vegan diet for athletes.

Veganism for athletes

The practice of regular exercise involves an expenditure of energy and physical resources that our body will have to replace through food. Therefore, a proper diet is essential for anyone who is an athlete. The benefits of a balanced diet in sports are:

  • Contribution of all the necessary nutrients to face the training and competition periods.
  • Improved sports performance by delaying the onset of muscle fatigue and the body’s recovery after sport.
  • Preventing illness and injury by providing the necessary nutrients that will help the immune system defend the body.
  • Allows you to reach the appropriate physical structure for the sport being practiced.

Therefore,  the vegan diet has usually been associated with certain nutritional deficiencies,  protein insufficiency and caloric restriction. However, the  American Dietetic Association  (ADA) has published a study that eliminates any possible doubt on the subject.

Fruit-based vegan diet for athletes

The ADA’s key statements in this study advocate vegetarian and vegan diets as follows:

Therefore, although there are still health professionals underestimate the vegetarian and vegan diets,  the scientific evidence establishes that they  do not represent  one  danger.  In fact, they can provide health and disease prevention benefits, as advocated by the ADA.

protein contribution

Adequate protein intake in a vegan diet for athletes does not have to be very high. The key is to get around 20 grams of protein every 3 to 4 hours.  For example, these are some of the foods that can provide these proteins:

  • Two soy yogurts with 40 grams of almonds.
  • 500ml soy shake with a banana and a spoonful of peanut butter.
  • A 60 gram sandwich with 60 grams of tofu and a handful of 35 grams of hazelnuts.
  • 150 grams of humus with 60 grams of breadsticks.
  • 50 grams of oat flakes with a glass of soy drink and 30 grams of almonds.
Vegan Juice Diet for Athletes

As we can see, it  ‘s very easy to add protein to a vegan diet.  Products like tofu, legumes, textured soybeans, hemp seeds or oilseeds are the best options.

On the other hand, we must keep in mind that  not eating properly after training will worsen our recovery  and negatively affect our performance.

Energy Contribution in a Vegan Diet for Athletes

Vegan diets are generally very high in fiber but low in other nutrients, which can decrease the amount of calories needed and adequate for exercise. Therefore, we will show you some tips to increase the energy contribution in the vegan diet:

  • Eat oilseeds and dried fruits between meals.
  • Add virgin olive oil to meals.
  • Add a tablespoon of tahini to vegetable soups and creams.
  • Include seeds with every meal.
  • Eat avocado as a snack.
  • Add oilseeds and oats to fruit shakes.

In summary, the vegan diet for athletes must be balanced and designed according to the athlete’s activity. The way to supply the carbohydrate intake is to include cereals or their derivatives, vegetables, tubers or fruits.

Vegan diet for athletes based on vegetables and seeds

Vegan athletes, who promote a diet free of animal suffering, can combine a balanced diet with their training routine by following the recommendations we explain. Don’t hesitate to try these options!

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