Nutrition tips for vegan athletes
A growing number of food manufacturers and restaurants offer vegan options, making it easier than ever to follow a vegan lifestyle, encouraging a diet rich in fresh produce, nuts, legumes, grains whole grains and healthy vegetable oils. However, going vegan is about more than just eliminating all animal products, and if you’re very active, it’s important to make choices that support your intense workouts.
“There has never been a better time for someone to be vegan than right now,” says David Rogerson, a sports nutritionist at Sheffield Hallam University in England. “[But] vegans need to be informed and pay attention to their dietary choices to ensure their nutritional needs are met.”
Research has found that vegans tend to consume fewer calories, protein, fat, vitamin B12, and calcium than omnivores. However, they tend to get more fiber, antioxidants, and phytochemicals. However, vegan diets can be just as good for keeping recreational runners as carnivores.
“Well-planned vegan diets are packed with health-promoting plant foods,” says Heather Russell, RD, UK-based dietitian for the Vegan Society. “It is possible for athletic people to thrive without animal products. Eating right allows them to train hard and recover quickly. ”
Three percent of Americans identify as vegan, according to a recent Gallup poll. So if you’re vegan and training for a race, team sports, or your personal best, it’s key to pay more attention to these nutrients in your diet.
Protein
This macronutrient helps with muscle repair, growth, and recovery. “Some of the best sources are legumes like lentils and black beans; soy products such as tofu and tempeh; whole grains like oatmeal and whole grain breads; and quinoa, which is a seed, “says Rogerson. Nuts and seeds are also good options.” [They] can be a way to increase protein intake without adding too much bulk to the diet, “says Reed Mangels, PhD, RD, nutrition advisor to the Baltimore-based Vegetarian Resource Group.
Certain plant-based milks are also rich in protein. “Using soy or pea milk is helpful because they contain much more protein than other varieties,” Russell says. “And the quality of soy protein is similar to that of protein in meat and dairy.”
Omega 3 Fatty Acids
Fat is an important source of energy that helps your muscles function properly. Experts recommend that vegan athletes consume a mix of healthy fats, including heart-healthy omega-3 fatty acids. Fish are often touted as being high in omega-3s, but several vegan foods also contain this fat. “The omega-3 fatty acid called alpha-linolenic acid is essential, so having sources of this nutrient is important,” says Mangels. “Good sources include flaxseed and linseed oil, and walnut and walnut oil. Additional sources are chia seeds, soybeans, canola oil, and tofu. ”
If you are not getting enough omega 3 fats from whole food sources, there are supplements available. “Consider supplementing with an algae-based DHA product,” says Rogerson.
Vitamins and minerals
Vegan diets tend to be lacking in these three essential micronutrients:
Vitamin B12: There are no plant sources of vitamin B12 , which is essential to produce red blood cells, nerves, and DNA, so vegans may not get enough of it. Fortunately, some breads, cereals, and meat substitutes are fortified and supplements are available.
“Good sources of vitamin B12 for vegan athletes include fortified foods like plant-based milks, nutritional yeast, and meat analogs [or alternatives],” says Mangels. Be sure to check the label, as not all brands contain vitamin B12. Many cereals fortified with vitamin B12 are also fortified with vitamin D “.
Vegans should be aware that not all vitamin D supplements are vegan, because the source of vitamin D in those supplements is lanolin, which comes from sheep’s wool.
Iron: Getting enough iron is important for athletes because deficiencies can affect their energy levels and performance.
“Good sources of plant protein also tend to be rich in iron. Kale, raisins, whole grains, and fortified breakfast cereals also provide iron, ”Russell says. “The absorption of this nutrient can be increased by adding a source of vitamin C to foods, such as bell peppers, broccoli, cabbage, tomatoes, kiwi, citrus or pineapple.” Legumes and tofu are also great options.
Calcio: this mineral is important not only for bones, but also for muscle contractions, brain function and blood pressure.
“Sources of calcium include green vegetables, such as kale, chard, turnip greens, bok choy and broccoli, as well as tofu and calcium-fortified plant milks,” says Mangels .
Customizing dietary needs
We all need slightly different amounts of macro and micronutrients in our diets based on age, gender, and activity levels. If you have questions about what or how much to consume, meet with a nutrition professional who works with vegans. “A registered dietitian who is well versed in sports nutrition and vegetarian nutrition would be helpful in assessing the adequacy of the diet and making recommendations,” says Mangels.
This information is for educational purposes only and is not intended to be a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new exercise routine.
Lisa Fields is a full-time freelance writer specializing in health, nutrition, fitness, sleep, and psychology. Her work has been published in Reader’s Digest, WebMD, Good Housekeeping, Family Circle, Women’s Health, Shape, Self, and other publications. She lives in South Jersey, outside of Philadelphia.