Well-constructed and planned vegetarian and vegan diets can be achieved, however, athletes and regular exercisers need to be well equipped with knowledge to substitute with suitable alternatives to prevent nutrient deficiencies and ensure that they recover well from exercise.

Australians that may be at higher risk of nutritional deficiencies when following a plant based diet include:. Careful attention needs to be paid to the quality, quantity and spread of protein each day, including adequate intake of leucine a branched chain amino acid to support recovery and adaptation from training.

However, not all plant-based drinks provide an equivalent source of protein compared with dairy milk. Source: adapted from Rogerson 1 Supplements likely required. Muscle creatine stores in vegetarian or vegan athletes is reduced as foods such as meat, fish and chicken that are rich sources of creatine are omitted in plant-based diets.

Supplementation of creatine to improve short-term high intensity exercise, muscle hypertrophy and strength may be warranted for some athletes.

For instance, studies show that those eating a plant-based diet tend to have higher intakes of fibre, folate, vitamins A, C, K, essential minerals like potassium and magnesium, and a range of non-essential but highly beneficial antioxidants and other phytochemicals Studies also show that a significant proportion of athletes consume sub-optimal carbohydrate levels, which can negatively impact performance Plant-based diets on the other hand provide plenty of healthy carbs to keep glycogen stores topped up which helps power intense training sessions.

With this in mind, as with any population, athletes consuming a plant-based diet have a few key nutrients that are important to consider — some of the most important being vitamin B12, vitamin D, iodine, selenium, and zinc.

Many of the health and performance benefits of plant-based diets are thanks to the generally higher intake of whole plant foods, and the abundance of important nutrients they contain. As such, a Stanford University study showed that eating processed plant-based products improves several cardiovascular disease risk factors compared to eating animal-based meats like burgers And as mentioned previously, there are plenty of great, natural protein sources that aren't doing their best impression of a burger!

No, in fact quite the opposite is true! The largest review to date assessing 41 individual studies showed that higher intake of fruit does not lead to increased chance of obesity, but can in fact help to prevent it The same goes for carbohydrates, when they come from whole grain sources rather than highly processed foods.

Studies show that higher intake of wholegrains is in fact associated with lower body mass index Again, these foods are excellent nutritional packages and help increase intake of countless important micronutrients.

The latest science and research might just make you think twice about traditional teachings in the world of plant-based sports nutrition. TJ Waterfall is a registered plant-based sports nutritionist.

He works with elite vegan athletes ranging from Premier League footballers to Team GB Olympians, and is the author of the acclaimed vegan sports nutrition book The Plant-Based Power Plan.

Find out more at meatfreefitness. uk and follow TJ on Instagram. Morton, R. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52 6 , Jovanov, P.

Prevalence, knowledge and attitudes towards using sports supplements among young athletes. Journal of the International Society of Sports Nutrition, 16 1 , Moon, J. et al. Effects of daily gram doses of rice or whey protein on resistance training adaptations in trained males.

J Int Soc Sports Nutr 17, 60 Storhaug, C. Country, regional, and global estimates for lactose malabsorption in adults: A systematic review and meta-analysis. The Lancet. Carlsen, M. The total antioxidant content of more than foods, beverages, spices, herbs and supplements used worldwide.

Nutrition Journal, 9 1 , 3. Harty, P. Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage: a Brief Review. Sports medicine - open, 5 1 , 1. Yavari, A. Exercise-induced oxidative stress and dietary antioxidants.

Asian Journal of Sports Medicine, 6 1 , E Dietary Flavanols: A Review of Select Effects on Vascular Function, Blood Pressure, and Exercise Performance. Journal of the American College of Nutrition. Naghedi-Baghdar, H.

Javan, R. Effect of diet on blood viscosity in healthy humans: A systematic review. Electronic Physician, 10 3 , Raúl Domínguez, Eduardo Cuenca, José Luis Maté-Muñoz, Pablo García-Fernández, Noemí Serra-Paya, María Carmen Lozano Estevan,.

Manuel Vicente Garnacho-Castaño. Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes.

A Systematic Review. Calcium requirements for the athlete. Curr sports med rep. Lightowler HJ. Assessment of iodine intake and iodine status in vegans.

In: Preedy VR, Burrow GN, Watson R, editors. Comprehensive handbook of iodine: nutritional, biochemical, and therapeutic aspects. Atlanta: Elsevier; Chapter Google Scholar.

Lightowler HJ, Davies GJ. Iodine intake and iodine deficiency in vegans as assessed by the duplicate- portion technique and urinary iodine excretion.

Krajcovicova-Kudlackova M, Bučková M, Klimeš M, Šeboková M. Iodine deficiency in vegetarians and vegans. Fields C, Borak J. Iodine deficiency in vegetarian and vegan diets: evidence- based review of the World's literature on iodine content in vegetarian diets. Rauma AL, Törmälä ML, Nenonen M, Hänninen O.

Iodine status in vegans consuming a living food diet. Nutr Res. Key TJA, Thorogood M, Keenan J, Long A. Raised thyroid stimulating hormone associated with kelp intake in British vegan men.

J Hum Nutr Diet. Leung AM, Braverman LE. Consequences of excess iodine. Nat Rev Endocrinol. Teas J, Pino S, Critchley A, Braverman LE. Variability of iodine content in common commercially available edible seaweeds.

Bath S, Rayman M. BDA food fact sheet—iodine Accessed 7 Dec Dietary reference intakes for calcium and vitamin D. Washington, DC: National Academies Press; Crowe FL, Steur M, Allen NE, Appleby PN, Travis RC, Key TJ.

Plasma concentrations of hydroxyvitamin D in meat eaters, fish eaters, vegetarians and vegans: results from the EPIC—Oxford study. Trang HM, Cole DE, Rubin LA, Pierratos A, Siu S, Vieth R.

Evidence that vitamin D3 increases serum hydroxyvitamin D more efficiently than does vitamin D2. Palacios C, Gonzalez L. Is vitamin D deficiency a major global public health problem? J Steroid Biochem Mol Biol. Scientific Advisory Committee on Nutrition.

Vitamin D and health. Cannell JJ, Hollis BW, Sorenson MB, Taft TN, Anderson J. Athletic performance and vitamin D. Moran DS, McClung JP, Kohen T, Lieberman HR.

Vitamin D and physical performance. Ceglia L. Vitamin D and skeletal muscle tissue and function. Mol Asp Med. Reichrath J, Nürnberg B. Cutaneous vitamin D synthesis versus skin cancer development: the Janus-faces of solar UV-radiation.

Larson-Meyer DE, Willis KS. Vitamin D and athletes. Bischoff-Ferrari HA. Optimal serum hydroxyvitamin D levels for multiple health outcomes. Adv Exp Med Biol. Dahlquist DT, Dieter BP, Koehle MS. Plausible ergogenic effects of vitamin D on athletic performance and recovery.

Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M. Effect of creatine and weight training on muscle creatine and performance in vegetarians.

Harris RC, Soderlund K, Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation.

Clin Sci. Lukaszuk JM, Robertson RJ, Arch JE, Moore GE, Yaw KM, Kelley DE, et al. Effect of creatine supplementation and a lacto-ovo-vegetarian diet on muscle creatine concentration.

Int J Sport Nutr Exerc Metab. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Cooper R, Naclerio F, Allgrove J, Jimenez A. Hickner RC, Dyck DJ, Sklar J, Hatley H, Byrd P.

Effect of 28 days of creatine ingestion on muscle metabolism and performance of a simulated cycling road race. Sale C, Harris RC, Florance J, Kumps A, Sanvura R, Poortmans JR. Everaert I, Mooyaart A, Baguet A, Zutinic A, Baelde H, Achten E, et al. Vegetarianism, female gender and increasing age, but not CNDP1 genotype, are associated with reduced muscle carnosine levels in humans.

Amino Acids. Harris RC, Jones G, Hill CA, Kendrick IP, Boobis L, Kim C, et al. The carnosine content of V Lateralis in vegetarians and omnivores. FASEB J. Harris RC, Wise JA, Price KA, Kim HJ, Kim CK, Sale C.

Determinants of muscle carnosine content. Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, et al. International society of sports nutrition position stand: Beta-alanine. Murakami T, Furuse M. The impact of taurine-and beta-alanine-supplemented diets on behavioral and neurochemical parameters in mice: antidepressant versus anxiolytic-like effects.

Laurenco R, Camilo ME. Taurine: a conditionally essential amino acid in humans? An overview in health and disease. Nutr Hosp. Rana SK, Sanders T. Taurine concentrations in the diet, plasma, urine and breast milk of vegans compared with omnivores. Download references. Academy of Sport and Physical Activity, Sheffield Hallam University, S10 2BP, Sheffield, UK.

You can also search for this author in PubMed Google Scholar. Correspondence to David Rogerson. DR is a senior lecturer at Sheffield Hallam University, UK, possesses a Doctorate of Professional studies and is a registered Nutritionist with the Association for Nutrition.

Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations. Open Access This article is distributed under the terms of the Creative Commons Attribution 4.

Reprints and permissions. Rogerson, D. Vegan diets: practical advice for athletes and exercisers. J Int Soc Sports Nutr 14 , 36 Download citation. Received : 04 April Accepted : 03 September Published : 13 September Anyone you share the following link with will be able to read this content:.

Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative.

Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Review Open access Published: 13 September Vegan diets: practical advice for athletes and exercisers David Rogerson ORCID: orcid. Abstract With the growth of social media as a platform to share information, veganism is becoming more visible, and could be becoming more accepted in sports and in the health and fitness industry.

Background Vegan diets might be becoming more visible, owing to the proliferation of social media as a means to share information, experiences and discuss opinions [ 1 ]. Main Text The information in this narrative has been extrapolated from a broad range of academic disciplines, such as the epidemiological and health sciences, in addition to sports nutrition literature.

Energy For most athletes, a well-constructed diet omnivorous or otherwise should provide sufficient energy in order to achieve energy balance [ 15 ].

Table 1 Vegetarian Diets: Definitions Full size table. Table 2 High Protein Foods Full size table. Table 3 Diet Comparison Full size table. Table 4 Vegan-Friendly Food Sources Full size table.

Table 5 Sample Calorie menu a Full size table. Table 6 Sample Calorie menu a Full size table. Conclusions In general, vegan diets tend to be lower in Calories, protein, fat, vitamin B12, n -3 fats, calcium and iodine than omnivorous diets, whilst concurrently being higher in carbohydrates, fibre, micronutrients, phytochemicals and antioxidants.

Abbreviations 25OHD: hydroxyvitamin D ALA: α-linolenic acid AND: Academy of Nutrition and Dietetics BCAA: Branched Chain Amino Acid DHA: Docosahexaenoic acid DIAAS: Digestible Indispensible Amino Acid Score DRI: Dietary Reference Intake EPA: Eicosapentaenoic acid FFM: Fat Free Mass IOM: Institute of Medicine ISSN: International Society of Sports Nutrition PDCAAS: Protein Digestibility Corrected Amino Acid Score RDA: Recommended Daily Allowance TSH: Thyroid-Stimulating Hormone.

References The Telegraph. Google Scholar Appleby PN, Key TJ. Article PubMed Google Scholar Marsh K, Zeuschner C, Saunders A. Article Google Scholar Mann J. Article Google Scholar Cole M, Morgan K. Article PubMed Google Scholar Povey R, Wellens B, Conner M. Article CAS PubMed Google Scholar Clarys P, Deliens T, Huybrechts I, Deriemaeker P, Vanaelst B, De Keyzer W, et al.

Article PubMed PubMed Central CAS Google Scholar Craig WJ. Article CAS PubMed Google Scholar Fuhrman J, Ferreri DM. Article PubMed Google Scholar Venderley A, Campbell W.

Article PubMed Google Scholar Trapp D, Knez W, Sinclair W. Article PubMed Google Scholar Dinu M, Abbate R, Gensini GF, Casini A, Sofi F. Article Google Scholar Loucks AB. Article PubMed Google Scholar Kreider RB, Wilborn CD, Taylor L, Campbell B, Almada AL, Collins R, et al.

Article Google Scholar Bratland-Sanda S, Sundgot-Borgen J. Article PubMed Google Scholar Sim AY, Wallman KE, Fairchild TJ, Guelfi KJ. Article PubMed Google Scholar Ranchordas MK, Rogerson D, Ruddock A, Sophie CK, Winter EM.

PubMed PubMed Central Google Scholar Venkatraman J, Pendergast D. Article PubMed Google Scholar Rodriguez NR, Di Marco NM, Langley S. Article PubMed CAS Google Scholar Blanco K, Enrione EB. Article Google Scholar Woo KS, Kwok CYT, Celermajer DS.

Article PubMed PubMed Central CAS Google Scholar Rauma AL, Nenonen M, Helve T, Hanninen O. CAS PubMed Google Scholar Slavin J, Green H. Article Google Scholar Turner-Mcgrievy G, Barnard N, Scialli A.

Article PubMed Google Scholar La Bounty PM, Campbell BI, Wilson J, Galvan E, Berardi J, Kleiner SM, et al.

Article PubMed PubMed Central Google Scholar Drewnowski A, Almiron-Roig E, Marmonier C, Lluch A. Article PubMed Google Scholar Yu Z, Sealey-Potts C, Rodriguez J.

Article Google Scholar Lemon PW, Yarasheski KE, Dolny DG. Article CAS PubMed Google Scholar Tipton KD, Wolfe RR. Article PubMed Google Scholar Phillips S, Van Loon LC. Article Google Scholar Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, et al.

Article PubMed PubMed Central Google Scholar Phillips SM. Article CAS PubMed Google Scholar Slater G, Phillips SM. Article PubMed Google Scholar Stellingwerff T, Maughan RJ, Burke LM. Article PubMed Google Scholar Antonio J, Peacock C, Ellerbroek A, Fromhoff B, Silver T. Article CAS Google Scholar Hartman J, Moore D, Phillips S.

Article CAS Google Scholar Phillips SM. CAS PubMed Google Scholar Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. CAS Google Scholar Volek JS, Volk BM, Gómez AL, Kunces LJ, Kupchak BR, Freidenreich DJ, et al. Article CAS PubMed Google Scholar Wilkinson S, Tarnopolsky M, Macdonald M, Macdonald J.

CAS PubMed Google Scholar Young VR, Pellett PL. CAS PubMed Google Scholar Craig WJ, Mangels AR. Article CAS PubMed Google Scholar Joy JM, Lowery RP, Wilson JM, Purpura M, De Souza EO, Wilson SM, et al. Article CAS PubMed PubMed Central Google Scholar Van Vliet S, Burd NA, Van Loon LJ.

Article PubMed Google Scholar Kniskern MA, Johnston CS. Article CAS PubMed Google Scholar Leser S. Article Google Scholar House JD, Neufeld J, Leson G. Article CAS PubMed Google Scholar McEvoy CT, Temple N. Google Scholar Messina M, Messina V.

Google Scholar Burke L. Article PubMed Central Google Scholar Chambers L, Mccrickerd K, Yeomans MR. Article CAS Google Scholar Slavin JL. Article PubMed Google Scholar Van Buul VJ, Brouns FJPH.

Article CAS Google Scholar Gibson PR, Shepherd SJ. Article PubMed Google Scholar Mudgil D, Barak S. Article CAS PubMed Google Scholar Burke L, Hawley J, Wong S, Jeukendrup A. Article Google Scholar Jeukendrup AE. Article PubMed Google Scholar Davey GK, Spencer EA, Appleby PN, Allen NE, Knox KH, Key TJ.

Article PubMed Google Scholar Kelly F, Sinclair A, Mann N, Turner A, Abedin L, Li D. Article CAS PubMed Google Scholar Kelly F, Sinclair A, Mann N, Turner A, Raffin F, Blandford M, et al. Article CAS PubMed Google Scholar Lowery LM. PubMed PubMed Central Google Scholar Volek JS, Kraemer WJ, Bush JA, Incledon T, Boetes M.

Article CAS Google Scholar Allen NE, Key TJ. Article CAS Google Scholar Mensink R. Article CAS PubMed Google Scholar Rosell MS, Lloyd-Wright Z, Appleby PN, Sanders TAB, Allen NE, Key TJ.

CAS PubMed Google Scholar Harris WS, Miller M, Tighe AP, Davidson MH, Schaefer EJ. Article CAS PubMed Google Scholar Simopoulos AP.

CAS PubMed Google Scholar Mickleborough TD, Lindley MR, Montgomery GS. Article PubMed Google Scholar Martins MA, Moss MB, Mendes IKS, Guila MB, Mandarim-De-Lacerda CA, et al. Article CAS PubMed Google Scholar Christensen JH.

Article CAS Google Scholar Simopoulos AP. Google Scholar Great Britain. CAS PubMed Google Scholar Burdge GC, Calder PC. Article CAS Google Scholar Williams CM, Burdge G. Article CAS Google Scholar Sanderson P, Finnegan YE, Williams CM, Calder PC, Burdge GC, Wootton SA, et al. Article CAS PubMed Google Scholar Brenna JT, Salem N, Sinclair AJ, Cunnane S.

Article CAS Google Scholar Conquer JA, Holub BJ. CAS PubMed Google Scholar Adolphe JL, Whiting SJ, Juurlink BHJ, Thorpe LU, Alcorn J. Article CAS PubMed Google Scholar Muñoz LA, Cobos A, Diaz O, Aguilera JM. Article CAS Google Scholar Pawlak R, Babatunde SELT.

Article CAS PubMed Google Scholar Truswell AS. Article Google Scholar Andrès E, Dali-Youcef N, Vogel T, Serraj K, Zimmer J. Article PubMed Google Scholar Gilsing AM, Crowe FL, Lloyd-Wright Z, Sanders TA, Appleby PN, Allen NE, Key TJ.

Article CAS PubMed PubMed Central Google Scholar Institute of Medicine US Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Accessed 01 Dec Google Scholar Institute of Medicine US Panel on Micronutrients.

Accessed 04 Dec Google Scholar Hunt J. Article PubMed Google Scholar Waldmann A, Koschizke JW, Leitzmann C, Hahn A.

Article CAS PubMed Google Scholar Longo DL, Camaschella C. Article Google Scholar Burden RJ, Morton K, Richards T, Whyte GP, Pedlar CR. Article PubMed Google Scholar Ball MJ, Ackland ML. Article CAS PubMed Google Scholar Dagnelie PC, van Staveren WA, Vergote FJ, Dingjan PG, van DB, Hautvast JG.

CAS PubMed Google Scholar Kelly C. Article Google Scholar Cook JD. CAS PubMed Google Scholar Lönnerdal B. PubMed Google Scholar Janelle KC, Barr SI. Article CAS PubMed Google Scholar Ho-Pham L, Nguyen N, Nguyen T. Article CAS PubMed Google Scholar Theobald HE. Article Google Scholar Heaney RP.

Article CAS Google Scholar Ross AC, Taylor CL, Yaktine AL, Del Valle HB. Google Scholar Kunstel K. Article PubMed Google Scholar Lightowler HJ. Chapter Google Scholar Lightowler HJ, Davies GJ. Article CAS PubMed Google Scholar Krajcovicova-Kudlackova M, Bučková M, Klimeš M, Šeboková M.

Article CAS PubMed Google Scholar Fields C, Borak J. Chapter Google Scholar Rauma AL, Törmälä ML, Nenonen M, Hänninen O.

Article CAS Google Scholar Key TJA, Thorogood M, Keenan J, Long A. Article Google Scholar Leung AM, Braverman LE. Article CAS PubMed Google Scholar Teas J, Pino S, Critchley A, Braverman LE.

Article CAS PubMed Google Scholar Bath S, Rayman M. Google Scholar Ross AC, Taylor CL, Yaktine AL, Del Valle HB. Google Scholar Crowe FL, Steur M, Allen NE, Appleby PN, Travis RC, Key TJ. Article PubMed Google Scholar Trang HM, Cole DE, Rubin LA, Pierratos A, Siu S, Vieth R.

CAS PubMed Google Scholar Palacios C, Gonzalez L. Article CAS PubMed Google Scholar Scientific Advisory Committee on Nutrition.

Google Scholar Cannell JJ, Hollis BW, Sorenson MB, Taft TN, Anderson J. Article PubMed Google Scholar Moran DS, McClung JP, Kohen T, Lieberman HR. Article PubMed Google Scholar Ceglia L. Article CAS Google Scholar Reichrath J, Nürnberg B. Article PubMed PubMed Central Google Scholar Larson-Meyer DE, Willis KS.

Article PubMed Google Scholar Bischoff-Ferrari HA. Article CAS PubMed Google Scholar Dahlquist DT, Dieter BP, Koehle MS. Article Google Scholar Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M. Article CAS PubMed Google Scholar Harris RC, Soderlund K, Hultman E.

Article CAS PubMed Google Scholar Lukaszuk JM, Robertson RJ, Arch JE, Moore GE, Yaw KM, Kelley DE, et al. Article CAS PubMed Google Scholar Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, et al.

Article Google Scholar Cooper R, Naclerio F, Allgrove J, Jimenez A. Article CAS Google Scholar Hickner RC, Dyck DJ, Sklar J, Hatley H, Byrd P. Article CAS Google Scholar Sale C, Harris RC, Florance J, Kumps A, Sanvura R, Poortmans JR.

Article PubMed Google Scholar Everaert I, Mooyaart A, Baguet A, Zutinic A, Baelde H, Achten E, et al. Article CAS PubMed Google Scholar Harris RC, Jones G, Hill CA, Kendrick IP, Boobis L, Kim C, et al. Google Scholar Harris RC, Wise JA, Price KA, Kim HJ, Kim CK, Sale C. Article CAS PubMed PubMed Central Google Scholar Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, et al.

Article CAS Google Scholar Murakami T, Furuse M. Article CAS PubMed Google Scholar Laurenco R, Camilo ME. Google Scholar Rana SK, Sanders T. Article CAS PubMed Google Scholar Download references. Acknowledgements Not Applicable. Funding This article was not funded. Availability of data and materials Not applicable.

Author information Authors and Affiliations Academy of Sport and Physical Activity, Sheffield Hallam University, S10 2BP, Sheffield, UK David Rogerson Authors David Rogerson View author publications. Ethics approval and consent to participate Not applicable.

Consent for publication Not applicable. Competing interests The author declares that he has no competing interests. Rights and permissions Open Access This article is distributed under the terms of the Creative Commons Attribution 4.

About this article. Cite this article Rogerson, D. Copy to clipboard. Journal of the International Society of Sports Nutrition ISSN:

Carbohydrates serve as the main energy resource for all humans and are critically important for athletes. The more intense and frequent your training is, the more carbohydrates you will need to consume. In order to build muscle, vegan athletes will need to ensure that they are eating sufficient calories throughout the day, and meeting their protein needs.

It may be necessary to eat several meals throughout the day in order to accomplish this. Here are some examples of plant-based protein sources:. A vegetarian athlete abstains from eating meat, fish, and poultry. There are several forms of vegetarianism, including: Lacto-ovo-vegetarian: Eliminates meat, fish, and poultry but eats eggs and dairy products.

Lacto-vegetarian: Eliminates meat, fish, poultry, and eggs, but allows dairy products. Ovo-vegetarian: Eliminates meat, fish, poultry, and dairy products, but allows eggs. Pescatarian: Eliminates meat and poultry but allows fish and sometimes egg and dairy products. Vegetarians need the same amounts of macronutrients that vegan athletes do, but they have broader options for proteins when they consume eggs, dairy, or fish which are good sources of protein.

Check out this micronutrient guide for a great overview of these micros. Take the plate-construction approach to simplify meal planning.

Start with your protein. Fill one-third of your plate with a plant-based protein For vegans: black beans, kidney beans, tofu, or lentils For vegetarians: eggs, Greek yogurt, cottage cheese, or fish might also be an option Next, add carbohydrates.

If your protein source is higher in carbs like beans and lentils , you can include less carb sources in this section of your plate. Next, non-starchy vegetables. Fill the remaining space on your plate with non-starchy vegetables like leafy greens, bell pepper, zucchini, broccoli, cauliflower, etc.

Finally, add a serving of a healthy fat. You can eat your meal on a plate as described, or you can try combining ingredients into a bowl, making soups, smoothies probably not with beans, IMO , or salads for variety.

These different meal options will also allow you to eat a variety of both cooked and raw sources of plant-based foods!

An athlete chooses his or her nutrition based on their food preferences, convenience, and sustainability. For others, they prefer the taste and ease of eating animal-based food products over their vegan or vegetarian alternatives.

Plant-based diets are great for weight loss , and offer a wide range of health and lifestyle benefits, but they might not support your unique needs as an athlete. Pros: A vegan or vegetarian diet can offer many health benefits when it includes plant sources of food and minimal processed foods.

Diets that include higher amounts of fruits and vegetables are indisputably healthier than diets that include large amounts of processed meat and processed foods.

Vegan and vegetarian diets also tend to be higher in carbohydrates, which is beneficial for performance. Cons: Athletes who are vegan or vegetarian will have to pay more attention to getting adequate protein and eating sufficient calories in order to optimize performance and health.

It might be harder to stick to a plant-based diet when traveling frequently for competition due to limited food options on the road. For a non-vegan or vegetarian take on dieting for athletes, see: Paleo Dieting for Athletes. Harvard School of Public Health. Omega-3 fatty acids: An essential contribution and Cook, J.

Interaction of vitamin C and iron. A B12 deficiency causes extreme exhaustion and tingling in your fingertips, both of which can be detrimental to an athlete. If you are deficient, a daily supplement will help keep you at normal levels.

These products are easy and sometimes yummy , but they are often packed with sodium and added sugars. The benefit of being a vegan is eating healthy whole foods, like fruits, vegetables, beans, legumes, and whole grains. Straying from that diet can cause vitamin, mineral and protein deficiencies.

Some gummies contain gelatin, and many protein powders are whey based—both of which come from animal products. Many other sports nutrition products are sweetened with honey. Here are a few of my favorite vegan sports products affiliate links :. Clif Bloks — These are my go-to long run fuel.

These UnTapped Organic Raspberry Waffle, Box of 16 UnTapped Maple Syrup Waffles make a great vegan alternative to the traditional Honey Stinger waffles. Sure, there are plenty of vegan recipes that call for soaking cashews or following a detailed recipe, but there are also a ton of vegan recipes that are quite easy.

I have plenty of simple vegan recipes on this site you can find all of them here. Here are the simplest ones that come together in minutes. This a no-brainer, right? The number one thing that people wonder about veganism is how to get enough protein.

Not only is protein necessary for muscle growth and recovery, it also helps keep you full throughout the day. Aim to spread your protein intake throughout the day and get equal portions at breakfast, lunch, dinner and just a little bit less at snack time. Protein needs are different for everyone, but this guide will help you determine how much is right for you.

As a rule of thumb, aim to get at least 20 grams of protein at every meal. Protein is a building block for muscle. During a workout, muscles experience normal wear and tear, and protein helps to repair and rebuild the muscles.

In addition, protein plays a role in the health of hair, nails and teeth. Plus, it keeps you full and regulates hunger. The more active you are, the more protein you will need. The key word here is athlete.

For example, a collegiate soccer player and professional weight lifter. Those who eat meat generally have no problem meeting their daily protein requirements. This is a question I get asked all the time, and the answer is… it depends! Like everything in the nutrition world, it depends on the athlete, their training schedule and their diet.

As a matter of fact, I delve into all of this in Greenletes Podcast Episode 9. To learn more about plant-based protein for endurance athletes, listen here:. Make sure you scroll all the way to the end to see my list of the best vegan proteins for athletes. That means you need to eat twice the amount of tofu to get the same amount of protein.

Combine it with these filling plant-based foods to make a complete meal. Studies have shown that consuming a plant-based diet may reduce the risk of obesity, heart disease, high blood pressure, and Type 2 Diabetes. The list provides as much healthy protein as a meat-based diet, plus plenty of healthy and quick vegan recipes for athletes to fuel.

But soy is the base of so many other products, like tofu, tempeh, edamame and soy milk Read: Everything You Need To Know About Tofu. Soy is one of the few vegan protein sources that is considered a high-quality protein, meaning that has all nine essential amino acids that the body cannot make.

Both a quarter of a block of tofu and a ½ cup of shelled edamame have about 9 grams of protein. Pick up a bag of frozen edamame from any supermarket to throw in the microwave and enjoy as a quick recovery snack after an intense workout.

Or try one of the many tofu or tempeh recipes below. With a mild, nutty flavor, quinoa is a gluten-free alternative to other grains. One cup of cooked quinoa offers about 8 grams of protein, and you can use it in salads , soups or just about grain bowls. Here are some of my favorite recipes with quinoa.

Made from wheat gluten, seitan resembles the texture of ground beef or chicken. It has a savory umami taste, like mushrooms, but it will easily take on the flavor of the sauces and spices. There are so many varieties, like brown, red and black, and they are chock full of protein.

And lentils are also a great substitute for meat in dishes like tacos, meatballs or burgers, or they can serve as the base for a grain bowl.

Here are some of my favorite lentil recipes. The Plant-Based Diet: A Step-by-Step Guide to Making It Last. The Plant-Based Diet for Athletes. Vegan Supplements: Which Ones Do You Need? The Perfect Smoothie Formula. Tasty Twists on the Classic Complete-Protein Meal: Rice and Beans 5 Ways. What Every Vegetarian Needs to Know About Iron.

Vegan Protein: A Simple Guide to Getting What You Need. Intermittent Fasting for the Vegan Athlete: Is It Right for You? How to Follow the Paleo Diet Without Eating a Single Piece of Meat. View More. Plant-based resources. Is this the Secret to Healthy, Sustainable Weight Loss? Vegan Meal Plan.

How to Go Plant-Based. Plant-Based Recipes for Athletes. Vegan Protein Sources.