Vegan Athlete Diet ᐅ How to eat properly

Are you vegan? But where do you get your protein from? ”People who have decided to follow a vegan diet have certainly heard this often enough.

Athletes need even more protein than non-athletes, but they also need to monitor other essential nutrients. If you exercise regularly and eat a plant-based diet, you really need to look carefully at what you eat. This is the only way to be sure that your body will get everything it needs to work best and recover quickly.

Anyone wondering if veganism and sports are compatible should take a look vegan athletes such as Patrick Babumyan, Venus Williams and Brandon Brazer. We will tell you how to do it right and show you which nutrients are especially important to provide a balanced vegan athlete’s diet. The following questions will be answered in this article:

1. What does “vegan” mean and what are the benefits?

Veganism is a special form of vegetarian diet. Vegans do not eat any animal products at all, such as meat, fish, eggs, dairy products or honey.

Athletes can really benefit from the high density of nutrients, as they need more vitamins and minerals during intense training. The abundance of antioxidants prevents oxidative stress and protects the immune system. A vegan athlete’s diet is also high in carbohydrates. This macronutrient is the most important source of energy, especially during exercise.

2. What are the most important nutrients in a vegan athlete’s diet?

To maximize productivity and prevent deficiencies, athletes who follow a plant-based diet need to make sure their diet is varied. Special attention should be paid to these nutrients:

A) Macronutrients

1. Carbohydrates
   Athletes are not the only ones who need carbohydrates. The vegan diet is rich in this macronutrient, which means that the intake of fiber, antioxidants and phytochemicals is also strong. The high level of microelements is one of the biggest advantages of plant foods. Exercise can produce free radicals and lead to oxidative stress. Vegan sports nutrition can counteract this and help recovery after a workout.⁽³⁾ High fiber intake from whole grains, beans and lentils can cause gastrointestinal problems. In some situations (before a race) it makes sense to replace them with low-fiber carbohydrates:
   • rice
   • white paste
   • White bread

If you exercise, you should eat a snack rich in carbohydrates before and after a workout to maintain your effectiveness. It may be helpful to eat some carbs during a workout if it is long. Most supplements (eg gels) are vegan, so you can take them without any worries.

2. Protein
   Many people find it difficult to get enough protein when following a vegan diet. However, if you eat a wide variety of foods and increase your energy intake, this is not a problem. Athletes need more of this macronutrient than inactive people.

Calculate your protein needs:

Vegan athletes usually eat less protein than athletes who consume animal products.⁽⁴⁾ The challenge is to focus on quantity and quality. Plant sources of protein often lack some essential amino acids, especially BCAAs or branched chain amino acids.

Are you worried about getting enough high quality protein as a vegan athlete? The best way is to eat many different sources of plant protein every day:

• nuts
• seeds
• beans
• lentils
• tofu
• quinoa
• grains

This ensures that you meet your daily needs for protein and essential amino acids.

If you can’t get what you need from natural foods (due to long workouts), it’s worth using vegan supplements (from soy, peas, rice or hemp seeds). Pay attention to the quality of the additives. IN Cologne list® has a large product database.

3. Thick
   Vegans usually consume less fat, especially saturated fat, than those who eat animal products. This reduces the risk of heart disease, high blood pressure, type 2 diabetes and cancer.⁽⁵⁾ Polyunsaturated fatty acids, especially omega-3 fatty acids, play a critical role in healthy (sports) nutrition. Omega-3 fatty acids are known to prevent inflammation in muscles and joints.⁽⁶⁾ Let’s take a closer look at fatty acids:

• Omega-6 fatty acids:
  Plant-based diets provide many omega-6 fatty acids, such as linoleic acid. They can be found in wheat germ oil, thistle oil and hemp oil.
• Omega-3 fatty acids:
  Vegans often do not have omega-3 fatty acids in their diet. These include alpha-linolenic acid (ALA), which is found in flaxseed, chia seeds, walnuts and rapeseed oil.
  The body produces two other fatty acids from alpha-linolenic acid: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However, only a small percentage of alpha-linolenic acid is converted to EPA and DHA. The main sources are cold-water fish, mussels and algae. To avoid deficiency, vegans are advised to supplement with these fatty acids. It doesn’t have to be fish oil – so far there are a variety of plant-based supplements made from seaweed.

It is important to consider both quantity and quality when it comes to fat. About 30% of your daily calories should come from fat. High quality plant sources for vegan athletes are vegetable oils, nuts, seeds and avocados.

B) Trace elements

1. Vitamin B12
   Because no animal products are consumed in a strict vegan diet, there is a risk of developing B12 deficiency. Vitamin B12 (cobalamin) is produced by microorganisms in the intestinal flora of plants. The trace element can only be found in meat and dairy products. B12 deficiency leads to problems such as:

• fatigue
• anemia
• poor concentration
• muscle weakness
• nerve damage

Vitamin B12 can also be found in plant-based fortified milk or cereals, but it is not yet clear how much of it is actually absorbed by the body. Vegans should supplement their diet with B12. You should take at least 6 mcg daily.⁽⁷⁾

2. Iron
   According to the US Department of Health, men should consume 8 mg of iron per day and women 18 mg. Plant foods such as grains, legumes, seeds and green vegetables provide iron, many of them even more than meat. The degree to which our body can absorb iron depends on the form of iron in food. Easily accessible hem iron is found in meat, while plant sources contain only non-heme iron. The rate of absorption of non-heme iron is only about 1 to 15%.⁽⁸⁾

Try the following foods rich in iron:

• oatmeal with raspberries
• hummus with black pepper
• colorful millet salad with oranges

Vegan athletes are particularly affected by low iron levels. Iron deficiency anemia is caused by low iron intake or poor absorption and leads to symptoms such as fatigue, shortness of breath and poor athletic performance. Are you struggling with these symptoms? Consult your doctor; a blood test can give you a clearer picture.

3. Zinc
   Zinc is important for cell growth, regeneration and protein metabolism. That is why athletes demand more in their diet. Zinc has a positive effect on athletic performance.⁽⁹⁾ Like iron, plant-based zinc is not as well absorbed as it is from animal sources. That’s why vegans need to pay special attention to getting enough micronutrients. The recommended daily intake is between 7 (women) and 10 mg (men). Vegans should consume even more than that.
   Zinc can be found in oats, beans, nuts, seeds and edible yeast.
4. calcium
   Calcium is a key mineral – by volume it is even the most important in our body. Almost 100% of the calcium in our body is found in our bones and teeth. This trace element is also an important factor in blood coagulation.

The recommended daily dose of calcium for adults is 1000 mg. If you do not get enough in your diet in the long run, you will experience bone loss, which can lead to fractures.

What foods should vegans include in their diet to get enough calcium? Plant sources are:

• beans
• broccoli
• I’m playing games
• curly cabbage
• almonds
• sesame
• enriched soy milk
• enriched fruit juice

Important: spinach and arugula provide a lot of calcium, but they also contain oxalic acid, which reduces absorption.

5. iodine
   One study looked at the diet of vegans in Germany. The researchers found that along with calcium and vitamin B12, there was too little iodine included in the diet (only 40% of the recommended dose). This trace element is used by the body to produce two thyroid hormones: thyroxine and triiodothyronine. Hormones control many processes in the body, such as growth, bone replacement, brain development and metabolism. The German Nutrition Society (DGE) recommends a daily dose of 200 mcg per day.
   Seaweed is a good plant source of iodine. The trace element can also be found in potatoes, cranberries and iodized salt.

3. Which foods are essential in a vegan diet?

Diet for a vegan athlete they must be colorful and varied to include all essential nutrients. Make sure you eat regularly and get enough calories. We have compiled for you a list of the best vegan foods below:

Nutrients Food

• protein: legumes, cereals, tofu, quinoa, nuts, seeds, vegetables
• Omega 3 fatty acids: flax seeds, chia seeds, hemp seeds, walnuts, seaweed
• Vitamin B12: nutritional yeast
• Iron: legumes, cereals, nuts, seeds, green vegetables
• zinc: beans, nuts, seeds, oats, edible yeast
• calcium: kale, broccoli, bok choy, beans, almonds, sesame seeds,
  fortified milk and vegetable juices
• iodine: seaweed, potatoes, white beans, blueberries, iodized salt

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