Great post- especially love the section Non-toxic vitality promoter staples. Footer Muscular strength building program Non-toxic vitality promoter Policy Dief of Use. I attributed the improvements mostly to qthlete training program Plant-hased, partially to increased cross-training, core and upper body work, and partially to a little extra weight loss during peak training mileage. Most plant food contains protein, and all have fiber unless it has been processed outso I lose nothing nutritionally, environmentally, compassionately from avoiding animal-based food.

Plant-based athlete diet -

I think for the most part i eat well balanced meals of course without meat. I am working on cutting out the cheese and eggs though. The last time i attemped that it was cold-turkey and very hard. Now that i have more control over things i think i can do it.

Thanks for the post! Hi Matt! I have been reading your blogs for a few months and they are so encouraging. So I have been on vegan diets off and on and he mentioned your blog and I instantly became a fan.

I find it hard to live without my precious dairy, but I finally stopped eating meat. I have been feeling so much more energetic and I have just been feeling so good.

I now view food in a totally different light. Keep up the good work and keep those blogs coming! The problem that I am having is that I am seriously disorganized and desperately need comprehensive, step by step daily balanced meal plans breakfast, lunch and dinner on the same page s that will fit a large family budget.

Through much research, I am learning that an alkaline diet is the healthiest type of diet. I also know that even good fats are not good for you when they are over-consumed — yet there is a huge emphasis on the fattier foods in the rew cookbooks that I have purchased thus far.

Your help in this matter would be tremendously appreciated! I need a diet that will not only help our weight to balance out properly, but give me and my family the athletic stamina and endurance we need.

I also need one that contains recipes for making your own protein powders if those are necessary for athletes. Can you please help me or at direct me to someone who can? She makes her hubby protein powders. Hi Matt, I became a vegetarian when I joined the Seventh Day Adventist church but have never found website like this.

Amazing meals. Thank you so much. What is the dish that is up at the top with the garbanzo beans, Spanish rice, jalapenos, pintos, and guacamole? One of our Doctors at the Loma Linda Hospital is a vegan and still performing surgery at age 93!!

Thanks hope to hear from you. I have been a vegetarian for 17 years and I ran my first half and full marathons this last year all on vegie power. I eat most of the things on your list of course. Heavy into bean and rice combos while training to ensure complete proteins.

I also love fat free cottage cheese. Are there any supplements that people would suggest as vegetarians? Great post! I have essentially been a vegatarian while saying I was a pescatararian for about 2 yrs.

Now am pretty much vegatararian. I still eat sashimi tuna a couple of times per wk but really tiny amounts. I am running faster than ever and mt new love is vegan thumbprint cookies- weekend treat and unsweetened chocolate almond milk. Emma my baby dog is not happy!!! This site totally saved me!

NMA rocks :. I was just curious: what is the name of the dish in the photograph at the top, and do you have a recipe for it? It looks gorgeous! Thanks 🙂. Hey guys im a long distance trail runner and I just recently went vegan. I eat very very healthy and get my proteins from soy and beans and humus mostly so im not sure where I am going wrong.

Any ideas?? I like your non-preachy flexible approach. For me, cutting out dairy made a bigger positive change than cutting out meat. I call it a flexitarian approach, and I see it as a do-able road to veganism in the near future.

Thanks for a great web site. would someone please help me!!!!!! The way I did it was gradually. The main thing is to switch how you approach food. Even a slight shift towards a healthier diet is a step in the right direction.

I started by making my diet more healthy: Lower my intake of corn syrup, hydrogenated oils, and other processed ingredients. Then I lowered my meat intake to one meal a day, then a few times a week. I removed all pork from my diet at first.

I eat almost no red meat. I still eat chicken and fish every now and then, and because I eat chicken so rarely, I opt for the more expensive, but real meat from the whole foods market.

I take a multivitamin to boost my B12, calcium, etc. I notified my doctor of my dietary switch so he can monitor my health. Where am I now? I am buying less from the standard chain supermarkets. Buying more healthy choices from the whole foods markets and farmers markets. Down the road, I may cut out all meat, all supermarket food, all processed food.

I just need to move myself towards those goals. I read more about diets and food. There is a lot of misinformation on the Internet and in books. Use your best judgment, and stay in tuned with your body to know what seems right for you. I loved this—especially the part about how much to eat.

No one ever listens. Another great post Matt, it can be frustrating trying to explain it to doubters that you can run and lift weights well on a meat free diet and take it to vegan also - the mainstream is very much controlled by upbringing and perceived ideas that straying from the norm creates fear and insecurlty in some people.

Cheers, ZAC. and most important, how can I keep myself healthy and strong? No meat or dairy or eggs and ZERO issues with energy at all.

Fruit, veges, some grains usually wholemeal bread occas, quinoa, cous cous, nuts and seeds, i still use caffeine also , i use non gmo soymilk YES i was once ANTI soy- but with further research am not convinced its a problem in moderation on healthy people at all. I use oat milk occas, rice milk, almond milk whatever floats ur non dairy boat :P.

Keeping strong is a case of getting enough CALORIES and exrecise for your given desires. I have a sub 4hr MARATHON in 12days and can stil lbench Enjoy the journey 🙂. Hi Matt, love your site. I was just wondering whether you recommend protein shakes for that extra protein boost?

There is a lot of information about the what, and almost none about the how much??? I think you should be more specific about the amount of every food group, mainly the fats and carbs. So im trying to go vegetarian purely bc I believe animal crultey is the most evil thing possible.

But I run cross country and play lacrosse. Will drinking whey protein with soy milk every time I go to the gym going to get me the same workout as when I was a meat lover???

Any tips on this? Much appreciated 🙂. I get my protein from avocados, nuts, broccoli, kale, etc. Most plant food contains protein, and all have fiber unless it has been processed out , so I lose nothing nutritionally, environmentally, compassionately from avoiding animal-based food.

This site has been such a huge help!! I am not a runner but I am a competitive roller derby player who wanted to give up meat a few months ago.

I have learned so much here. I have been a meat free athlete for 3 months now and I feel GREAT!! I feel light on my skates and have plenty of energy to get through all my team practices.

As a vegetarian I would say that the staple foods are definitely things I keep, especially quinoa. I love it. I prefer to eat that over rice and I feel as though it works the same as rice and it taste so much better.

I like to cook it with vegetable broth instead of water because it adds a lot more flavor to the grain. Hi there, I have on the contrary very different experience… I was very devoted vegetraian for many years even vegan at some point and eventually I started to eat meat due to poor endurance, constant fatigue, low iron… etc… I noticed massive difference in my performance, increased endurance in sports and quicker recovery after sport, improved skin and generally increased feeling of wellbeing.

If I do not eat meat for few days even though I still have plenty of protein from nuts, and milk, eggs etc I tend to get very sore afer any physical activity, get muscle pains and fatigue… for me eating meat was a return to health.

Having said that I am not a massive meat eater and I still get a lot of my protein from vegetarian resources. Why I am saying all that is to emphasise that we are all different and our bodies react differently to various diets so diet which is great for some, is not that great for others. could someone tell me why soy should be limited?

Is there something bad about soy, like high fat in relation to other protein sources? or is it a gmo thing? What should i eat….. and the main thing is that i am a pure vegetarian and also a state level athlete.

Hi there I am just wondering if this can be done gluten free as well, the food regime I mean of course. I am still working out whats gluten free and whats not at the present, cheers thankyou.

I become a much better cyclists after switching to a plant based diet. People still ask strange question when you tell them you ride km and you are a vegan, but somehow more and more of them are taking a keen interest. Be the change and all that.

Thanks a lot for your article. Thank you. Way late to the party, but a fellow blogger sent this article to me recently. Great post.

Best, Jane. Hi Matt. As usual all your content is awesome, and stands the tests of real life. have never felt better, nor looked better or back. thanks for the magnificent content as usual, and for being an inspiration for my ongoing unbelievable life change, and probably for many others as well.

com Thanks again for your content and approach. would love to see all of you there. I have turned vegetarian in last few years out of choice- to lead a more healthy life.

My ability to be fit, recover from fatigue, happiness in life has only been better. Hi, Great site. Have tou any advice?

All the best JRusso from Portugal. With staple foods, high-protein vegetarian foods, nutrient … […]. Great, straightforward article.

I would add that blue-green algaes like spirulina and chlorella are also excellent sources of plant-based protein. Thanks for sharing! I try to limit our soy intake and we also try to maintain a dairy-free diet. Your resource has been such a huge help to us!

I have switched to a vegetarian diet after having some intestinal issues over the past six months. For a long time, I was considered about effects that switching over would have on my body. Interestingly, evidence suggests that milk-based proteins might be superior to other protein sources at promoting MPS, mediated in part by the richness of its BCAA content [ 42 , 43 ].

Similarly, the habitual consumption of milk as part of a diet and resistance-training programme might lead to better muscle hypertrophy when compared to a soy-protein-supplemented equivalent [ 44 , 45 ].

Indeed, plant-based proteins often lack essential amino acids [ 46 ], and animal-based proteins therefore possess a greater biological value due to the presence of all essential amino acids in the food [ 46 ].

Common examples of the limiting amino acids in plant-based proteins include lysine, methionine, isoleucine, threonine and tryptophan. Of these, lysine appears to be to be most commonly absent, particularly from cereal grains [ 46 ].

Foods such as beans and legumes are rich sources of lysine however, and leucine can be obtained from soy beans and lentils. Other BCAAs can be found in seeds, tree nuts and chickpeas, meaning that these amino acids can be obtained by consuming a variety of protein-rich, plant-based foods [ 14 , 46 ].

Indeed, the Academy of Nutrition and Dietetics AND have recommended that a range of plant-based proteins should be consumed by vegetarians in order to meet their protein and amino acid requirements [ 47 ]. Further, the once-popular recommendation of combining protein sources to achieve a complete essential amino acid profile in each feeding is no longer considered necessary [ 14 ].

Foods such as grains, legumes, nuts and seeds should be included in the vegan diet to ensure that all EAAs are present, and that adequate BCAA are consumed to support recovery and adaptation from training.

Examples of high-protein vegan-friendly foods can be found in Table 2. Supplemental protein might be of interest to vegan athletes, particularly if achieving sufficient protein via wholefoods is either difficult or inconvenient.

Emerging data is beginning to support the efficacy of plant-based-protein powders at improving recovery from training [ 48 ] and fostering muscle hypertrophy as part of a resistance training program [ 45 ].

Recent evidence also suggests like-for-like responses when comparing supplemental plant and dairy proteins on body composition and exercise performance as part of a training programme [ 48 ], contrasting previously-reported data [ 45 ]. In comparison to dairy-based protein supplements however, plant-based supplements appear to be much less researched at this time, and further research is needed to understand the effects of individual rice, pea, hemp, etc.

and blended products on postprandial MPS [ 49 ]. The digestibility of plant-based protein appears to be markedly less than that of animal products, which might need to be accounted for when designing a vegan diet [ 50 ].

The Protein Digestibility Corrected Amino Acid Score PDCAAS and Digestible Indispensable Amino Acid Score DIAAS are metrics that rate the quality of proteins based on their digestibility [ 51 ]. The PDCAAS has been criticised for disregarding anti-nutrient factors that affect protein absorption, and for truncating protein sources that score in excess of its 1.

The DIAAS does neither, and is perhaps a superior system for rating protein digestibility [ 41 , 51 ]. Both systems however indicate that animal-derived proteins score higher than plant-based sources [ 51 ].

Interestingly, soy protein possesses a PDCAAS of 1. However, when factoring in anti-nutrient factors such as phytic acid and trypsin inhibitors, which limit the absorption of nutrients, whey protein isolate appears to be superior to soy protein when using the DIAAS 1.

Other important plant-based protein sources such as rice, peas and hemp all score markedly lower than animal-based sources such as eggs, chicken and beef using either system [ 41 , 51 , 52 ]. Indeed, it has been suggested that vegetarians might need to consume more protein than meat eaters to compensate for the poorer digestibility of plant-based sources [ 50 ].

Values of up to 1. In some instances, values of up to 1. Vegan diets tend to be higher in carbohydrates, fibre, fruits, vegetables, antioxidants and phytochemicals than omnivorous diets [ 53 ]. The consumption of micronutrient and phytochemical-rich foods is an important benefit of any plant-based diet [ 3 , 9 ].

This might help to mitigate the effects of excess inflammation and promote recovery from training, although this has yet to be confirmed empirically [ 10 , 12 ]. It has been suggested that some endurance athletes might intentionally adopt a vegan diet in order to meet their carbohydrate needs, or to assist weight management goals [ 10 , 11 , 54 ].

Achieving an adequate carbohydrate intake via a vegan diet is relatively straightforward, and grains, legumes, beans, tubers, root vegetables and fruits can all be consumed to meet carbohydrate requirements satisfactorily.

In order to achieve sufficient protein via the consumption of whole foods as recommended in this article, it is recommended that vegans consume beans, pulses, lentils and grains daily—foods that are also abundant in carbohydrate.

However, recall that these foodstuffs are rich sources of fibre. Fibrous, non-digestible carbohydrates and lignin provide volume and bulk, are resistant to digestion and absorption, and promote early satiation and enhance prolonged satiety signalling [ 47 , 56 , 57 ].

For athletes requiring higher energy intakes, the consumption of fibre-rich foods to achieve protein and carbohydrate adequacy might prove to be difficult for some.

Due to the lectins in foods such as beans, grains, nuts and potatoes [ 58 ], as well as the fermentation of resistant starch and indigestible carbohydrates found in oats, peas, beans, fruits, and in certain vegetables and lentils , a high-fibre diet can also promote gastric distress in some cases [ 38 , 59 , 60 ].

In order to achieve sufficient carbohydrate for the athletes involved in high-volume training phases it might be appropriate in some contexts to choose some lower-fibre foods when developing high-carbohydrate meals, as long as sufficient micronutrient status particularly B vitamins can be ensured.

Foods such as rice, pasta, noodles and buckwheat contain less fibre than oats, lentils, beans and wholegrain breads, and removing the skin from tubers and root vegetables reduces the fibre contents of these foods whilst maintaining decent carbohydrate levels.

The optimisation of carbohydrate consumption with respect to training and competition has been debated in the literature [ 61 ].

Conventional wisdom suggests that maintaining high muscle glycogen stores achieved via a carbohydrate-rich diet , consuming carbohydrates before and during exercise scaled to absolute intensity and mode of exercise , consuming multiple-transportable carbohydrates such as a glucose-fructose mixture , and carbohydrate mouth rinsing to delay fatigue might enhance performance during middle-distance and endurance events [ 37 , 62 ].

In most cases, carbohydrate supplements appear to be vegan-friendly, and so their consumption is feasible for most vegan athletes. Consuming calcium-fortified fruit juices as a liquid carbohydrate might serve dual purposes however, and enable vegans to meet both carbohydrate and calcium needs whilst concomitantly offering possible ergogenic advantages if used as indicated in the literature [ 61 ].

Vegan diets are typically lower in total and saturated fat and higher in n -6 fats than omnivorous and vegetarian diets [ 8 , 13 , 63 ]. This trend appears to be associated with reductions in heart disease, hypertension, type II diabetes, cholesterol and cancer [ 63 ], and is a purported health benefit of veganism.

However, the role of fat in the diet is an area of much discussion, and deleterious effects of fat consumption are not universally accepted [ 64 , 65 , 66 ].

Indeed, in some cases, high-fat diets have even been promoted [ 55 ]. Interestingly, research has indicated that low-fat dieting might negatively influence testosterone levels in males [ 67 ]. This might be of interest to athletes needing to maximise anabolism and adaptation to resistance training.

However, despite reporting lower total and saturated fat intakes, evidence has also suggested that vegan males do not have statistically lower androgen levels than omnivores [ 68 ]. Relationships between fat consumption, hormones and sport performance might require additional investigation. In many instances, it appears that the health implications of a dietary fat might reflect its fatty acid composition [ 64 , 69 ], meaning that attention should be paid to the quantity and quality of fat consumed.

Achieving recommended values of 0. Due to an absence of marine-sourced fats, vegans appear to consume fewer n -3 fatty acids and possess lower serum n -3 fatty acid levels than omnivores and other vegetarians [ 8 , 13 , 63 , 70 ]. This might have important health and performance implications.

The n -3 fatty acids are important for normal growth and development, and appear to play an important role in cardiovascular health [ 71 ], in inflammatory and chronic disease [ 72 ], and might improve exercise-induced bronchoconstriction EIB and immunity [ 73 ]. Of interest to athletes, n- 3 fats might also increase nitric oxide production [ 71 , 74 ], and improve heart-rate variability [ 75 ].

Both n -6 and n -3 fatty acids are parent fatty acids for eicosanoids prostaglandins, thromboxanes and leukotrienes , and n -3 fatty acids appear to possess anti-inflammatory, antithrombotic, antiarrhythmic; hypolipidemic, vasodilatory and antiproliferative properties [ 71 , 72 ].

Both n -6 and n -3 fatty acids are essential, however the long chain n -3 fatty acids eicosapentaenoic acid EPA and docosahexaenoic acid DHA are considered to be under-consumed in the modern western diet in general [ 72 ], and in vegans in particular [ 47 , 70 ].

Elsewhere, Sanders [ 79 ] and Philips [ 14 ] recommend that vegetarian diets limit linoleic acid consumption an n- 6 fatty acid , found in sunflower, corn and safflower oils, for similar purposes. Roughly 0. While humans do convert a small amount of ALA to DHA, the primary source of this in the diet is cold water fish and seafood.

EPA and DHA exert many of the reported health and performance benefits of n -3 fatty acid consumption and is now a popular supplement [ 80 ]. Supplemental ALA has been shown to increase blood EPA levels [ 82 ] but does not appear to affect DHA status [ 83 ].

Microalgae oil is rich in DHA and EPA and might be a useful supplement for vegans and vegetarians. Microalgae-oil supplements have been shown to raise both blood EPA and DHA levels [ 84 ].

However, recommendations for vegan-friendly DHA supplements do not appear in the literature at this time [ 9 ]. Recommendations do appear for other food sources of the n -3 ALA, such as flax seeds, walnuts, and chia seeds [ 9 , 14 ]. Achieving micronutrient sufficiency is an important concern for all athletes.

The AND have indicated that attention should be paid to achieving adequacy in vitamin B12, iron, zinc, calcium, iodine and vitamin D intakes when designing a vegan diet in particular [ 47 ].

Poorly designed diets might predispose individuals to deficiency regardless of predilection, which could have detrimental health and performance implications [ 2 , 9 , 12 ]. This needs to be understood by those seeking to adopt veganism, and strategies to mitigate the risks of under-consuming these nutrients need to be present if a vegan diet is to optimize health and performance.

Table 3 compares the nutritional implications of several diets omnivorous, pesco-vegetarian, vegetarian and vegan , and provides recommendations for athletes and practitioners. The following section will identify and elaborate upon concerns highlighted in the literature, based upon research indicating what micronutrients might be under-consumed in a vegan diet [ 2 , 3 , 4 , 8 , 14 , 47 , 63 , 70 , 87 ].

Due to an absence of animal and dairy products, vegans are at an increased risk of developing Vitamin B12 cobalamin deficiency [ 87 ]. Cobalamin is synthesised from anaerobic microorganisms, in the rumen of cattle and sheep, and humans typically consume pre-formed cobalamin from animal products, which are the main source of B12 in the diet [ 88 ].

Plant-based sources of cobalamin are unusual, unless the plant has been contaminated by manure or from animal waste [ 47 , 88 ]. Cobalamin is essential for normal nervous system function, homocysteine metabolism and DNA synthesis [ 88 ].

Insufficient cobalamin can lead to morphological changes to the blood cells and the development of haematological and neurological symptoms, such as megaloblastic anaemia and neuropathy [ 89 ]. Long-term cobalamin deficiency can lead to irreversible neurological damage, and data indicates that veganism can lead to deficiency if cobalamin is not supplemented [ 14 ].

those that did not take supplements were no different, suggesting that the supplementation practices of the cohort were inadequate to achieve B12 sufficiency.

Sources of vitamin B12 suitable for a vegan diet include Bfortified breakfast cereals and nutritional yeast, as well as dietary supplements. Supplemental vitamin B12 products typically contain cyanocobalamin, although other forms such as methylcobalamin and hydroxocobalamin are available—the latter by prescription only.

For an ingested μg oral supplement, only an approximated 10 μg might be absorbed [ 89 ]. Because of this poor bioavailability, sublingual drops, lozenges and transdermal products have been developed and marketed under the pretence that they offer better absorption, however research supporting these claims could not be found when writing this article.

The Dietary Reference Intake DRI for vitamin B12 is 2. Where adequate B12 status cannot be achieved via oral supplementation and fortified food products alone, vegans might need to have serum levels monitored by a medical practitioner if deficiency is suspected [ 87 ]; subcutaneous or intramuscular injections might even be indicated in some contexts [ 87 ]; monitoring B12 status carefully might be necessary for some vegan athletes.

The iron status of vegetarians and vegans has received attention in the literature [ 92 , 93 , 94 ], and it appears that owing to a diet rich in whole-grains and legumes, both vegetarians and vegans consume similar amounts of iron as omnivores [ 9 , 63 ].

However, issues with the bioavailability of plant-based iron might mean that vegans need to pay attention to ensuring that sufficiency is prioritized [ 92 , 93 ]. The main source of iron in the vegan diet is found in the non-haem form, which is less bioavailable than the haem iron found in animal products [ 93 ].

Vegan diets also commonly contain dietary inhibitors such as the polyphenols tannin found in coffee, tea, and cocoa and phytates found in whole grains and legumes , which reduce the amount of iron absorbed from the diet. Research into the iron status of vegans has found that female vegans appear to have lower iron stores than omnivores, and are more prone to iron-deficiency anaemia [ 63 , 94 , 95 ].

Male vegans appear to have a similar iron status as non-vegans and are less impacted by iron status [ 63 ]. Iron-deficiency anaemia is caused by insufficient consumption of iron or insufficient absorption of iron and is a decrease in red blood cells RBCs or haemoglobin, leading to symptoms such as tiredness and fatigue; weakness, shortness of breath and reduced exercise tolerance [ 95 ].

Iron deficiency without anaemia has also been shown to reduce endurance capacity, increase energy expenditure and impair adaptation to endurance exercise in females experiencing tissue depletion [ 96 ]. Supplementation has been shown to correct such problems and might be warranted if adequacy cannot be achieved via the diet Indeed, achieving an iron-sufficient diet appears to be rudimentary for all female athletes [ 95 , 96 , 97 ].

Interestingly, however, it has been suggested that the body can regulate iron absorption based upon blood concentrations of the mineral [ 14 ]. Low iron status can lead to intestinal adaptations that increase absorption and reduce secretion in order to maintain equilibrium [ 14 ]—an effect that appears to be present with other important micronutrients discussed in this article [ 3 , 97 ].

It appears that humans can adapt to a wide range of iron statuses and intakes, and vegetarians and vegans generally do not appear to suffer adverse health effects because of reduced iron absorption [ 98 ].

The Institute of Medicine IOM concur, and suggest that iron requirements for vegetarians are 1. Elevated intakes of iron for vegetarians and vegans have been refuted however on the basis that high iron intakes might increase susceptibility to heart disease and cancer [ 99 ], and that supplemental iron might affect the bioavailability of other minerals and copper [ 14 ].

Indeed, it has also been suggested that such recommendations have exaggerated requirements by basing recommendations off of acute feeding studies, where the effects of iron inhibitors and enhancers might have been artificially pronounced [ 3 , 92 , ]. Non-haem iron absorption can be enhanced as well as inhibited , and consuming non-haem iron-rich foods in conjunction with vitamin C appears to increase absorption [ 9 , 92 ].

In cases of where individuals might be prone to iron deficiency, i. females with large menstrual blood losses, monitoring iron status and considering supplementation might be necessary.

A list of food sources for iron and other nutrients discussed in this article can be found in Table 4. Zinc is a constituent of enzymes involved in metabolic processes that relate to DNA stabilisation and gene expression, and is important in cell growth, repair and protein metabolism [ 92 ].

Similar to iron, zinc is widely available in plant-based foods but is also not readily absorbed [ 93 ]. Similarly as well, the body appears to adapt to lower intakes of zinc by reducing losses and increasing absorption in order to maintain equilibrium [ 3 , 97 ]. It has been suggested therefore that vegetarians do not need to pay special attention to consuming this mineral [ 3 ].

Indeed, common vegan sources of zinc include beans, whole grains, nuts and seeds Table 4 —foods that also contain phytate [ 93 ]. However, processing foods can reduce phytate too. Leavening bread activates phytase, breaking down phytic acid, and soaking, fermenting and sprouting nuts and grains can all reduce phytate levels and increase nutrient bioavailability [ ].

Zinc bioavailability appears to be enhanced by dietary protein and inhibited by supplemental folic acid, iron, calcium, copper and magnesium, but might not be affected by the whole-food sources of these nutrients [ ].

In order to achieve the above recommendations, vegans should look to consume zinc-rich foods such as hemp and pumpkin seeds, and other grains, nuts and beans Table 4 , and look to adopt processing methods that improve mineral absorption, such as soaking and fermenting, as suggested earlier.

If this is not achievable, a supplement should be considered. Owing to issues concerning bioavailability, zinc supplements should not be consumed at the same time as supplemental forms of the aforementioned minerals. Calcium is abundant in a wide range of foodstuffs, most notably dairy products.

Data indicates that vegans consume less calcium than omnivores and other vegetarians [ 63 ]. Vegans have been shown to be at a higher risk of fracture due to lower calcium intakes [ ]. Low intakes of calcium are particularly problematic for children and teenagers, where higher calcium requirements are required for bone development [ 78 , ].

As with other minerals, the body appears to be able to regulate calcium status during periods of low consumption. When habitual calcium intakes are low, and when sufficient vitamin D is present, an increased proportion of calcium is absorbed from food [ ]. It has been suggested that lower protein intakes typical of a vegan diet might contribute to greater calcium retention due to high-protein diets promoting calcium excretion in the urine [ , ].

However, evidence demonstrates that protein-rich diets have no effect on calcium retention [ ], and in some instances work synergistically with calcium to improve calcium retention and bone metabolism [ 34 , ]. It is widely recommended that adequate calcium is necessary for blood clotting, nerve transmission, muscle stimulation, vitamin D metabolism and maintaining bone structure [ ].

Indeed, the importance of calcium for the vegan athlete reflects its role in the maintenance of skeletal health during weight-bearing exercise, and increased calcium losses experienced during heavy perspiration [ ].

Calcium requirements might also be exacerbated during phases of calorie restriction, amenorrhea and in some instances of the female athlete triad [ ]. Broccoli, bok choy and kale are particularly high in calcium; green vegetables such as spinach and arugula contain oxalate however, which impedes calcium absorption [ ].

Vegans therefore should choose plant sources that contain low oxalate levels when designing calcium-rich meals. Calcium-fortified foods are also widely available, and examples such as calcium-fortified soy, nut milks and fruit juices are all vegan-friendly and provide readily absorbable forms of the nutrient Table 4.

Vegans can also consume calcium-set tofu, which is also rich in protein, to help achieve their requirements if palatable. If a vegan diet cannot achieve sufficient calcium levels, then a supplement might also be required [ 14 ].

Iodine is an essential trace element needed for physical and mental growth and development, and plays in an important role in thyroid function and metabolism [ 92 ]. Excessively high or low intakes of iodine can lead to thyroid dysfunction, and vegans have been shown to consume both excessively high and low intakes depending on their dietary choices [ , ].

Lightowler and Davies [ ] however found that some vegans consumed excess iodine from seaweed in their study. Iodine content in foods vary according to the soil-iodine content when growing produce , the farming methods used during production, the season it is grown in, and the species of fish if non vegan [ ].

Goitrogens, found in cruciferous vegetables such as cabbage, cauliflower and rutabaga decrease iodine utilisation and might affect adversely thyroid function if consumed in large amounts [ ]. However, cooking such foods appears to destroy many of the goitrogenic compounds present, making this effect unlikely.

Raw-food vegans should look to limit the consumption of raw, goitrogenic foods where possible. Seaweed and sea vegetables are a concentrated source of iodine that are vegan-friendly. Excessively high iodine intakes have been reported in vegans who regularly consume seaweed however [ , ], and in some cases have led to elevated Thyroid Stimulating Hormone TSH levels [ , ].

Elevated TSH might reflect iodine-induced hyperthyroidism or iodine-induced hypothyroidism [ ]. Iodine concentrations in seaweed can vary markedly [ ], and the British Dietetic Association suggests that seaweed might not be a reliable iodine source [ ].

Iodized table salt has however been indicated for vegans looking to achieve sufficient intakes [ 14 ], and iodine can be also found in foods such as potatoes, breads in some countries and cranberries Table 4.

Examples of how to achieve sufficient iodine levels and for other nutrients discussed in this article can be seen in Tables 5 and 6 , which provide menus based on a and Calorie requirement.

Vitamin D is a fat-soluble vitamin produced in the skin, is essential for calcium absorption and bone health, and plays an important role in many physiological processes [ ]. While humans synthesize vitamin D from exposure to sunlight, vitamin D can also be found in animal products and fortified foods [ ].

Dietary intakes of vitamin D appear to be low in vegans who do not achieve sufficient sun exposure [ ]. Cholecalciferol D3 is an animal-derived version of vitamin D that is now widely available as a supplement [ ]. Ergocalciferol [D2] is a vegan-friendly version of vitamin D but appears to be less bioavailable than cholecalciferol [ , ].

Recently, however, vegan-friendly versions of cholecalciferol derived from lichen, a composite fungal-algae organism, have become commercially available, offering vegans a more bioavailable supplemental option. These supplements appear to be dosed similarly to animal-derived products, with dosages of — IU per serving being common, and can be used as a like-for-like equivalent for animal-based counterparts.

In the USA, the IOM recommend an RDA of I. U is supplemented by individuals who do not achieve adequate sun exposure [ ]. Of interest to athletes, Cannell et al. Indeed, Moran et al. Optimising vitamin D status is perhaps an important consideration for all athletes, regardless of dietary choice [ ].

In order to determine vitamin D status, plasma 25OHD levels can be sampled. Further research is warranted to determine optimal vitamin D doses for athletes. Research indicates that vegetarian and vegan diets reduce muscle creatine stores [ , , ]. Creatine is a nitrogeneous, organic acid synthesized endogenously from arginine, glycine and methionine [ ].

Foods such as meat, fish and poultry are rich sources of creatine but are excluded from a vegan diet. Creatine supplementation might also lead to increased plasma volume, improved glycogen storage, improved ventilatory threshold, and reduce oxygen consumption during submaximal exercise [ ].

Interestingly, data indicates that creatine supplementation might be most beneficial for athletes with low pre-existing muscle creatine stores.

To highlight, Burke et al. Creatine supplementation might therefore be an important ergogenic aid for vegan athletes to consider, and compensate for reduced muscle creatine stores experienced as a result of their lifestyle choices.

The co-ingestion of creatine with protein and carbohydrate might increase creatine retention by way of insulin-mediated storage, but appears not to have any noticeable performance-enhancing effects beyond stand-alone ingestion [ ].

Similar to muscle creatine levels, evidence also indicates that vegetarians have lower levels of muscle carnosine compared to omnivores [ , ]. Carnosine, an intracellular proton buffer and antioxidant, is a cytoplasmic dipeptide β-alanyl-l-histidine found in skeletal muscle and the central nervous system, and is synthesised in situ from its rate-limiting precursor β-alanine [ ].

Meat and poultry are the main sources of β-alanine in the diet, and β-alanine supplementation has been shown to increase muscle carnosine concentrations, leading to improvements in high-intensity exercise performance by way of buffering excess protons, scavenging free radicals, chelating transition metals and reducing fatigue [ , ].

Owing to muscle carnosine levels being lower in vegetarians than omnivores [ ], it is feasible that the efficacy of β-alanine supplementation might also be augmented in vegans. Further research is necessary to validate this hypothesis however.

Taurine and β-alanine share transport mechanisms, meaning that supplemental β-alanine might theoretically inhibit taurine uptake in skeletal muscle [ , ]. Taurine is a sulphur-containing amino acid that appears to play a role in many important physiological processes in humans, including bile acid conjugation, cardiovascular function, neurotransmission and euglycemia, and is obtained from seafood, meat and dairy products [ , ].

Vegans have been shown to consume negligible amounts of taurine [ ], which is conditionally essential in some clinical contexts [ ]. It has been suggested that vegans might benefit from taurine supplements owing to its absence in the vegan diet [ 10 ].

However, further support for this recommendation could not be found in the literature located for this article. If indeed supplemental β-alanine does lead to reductions in taurine in humans, then vegans might be at greater risk of experiencing taurine depletion due to its absence from the diet.

However, it must be noted that β-alanine has not been shown to reduce taurine levels in humans to date, and is considered to be safe when used within the parameters of recommended dosing [ ].

The primary limitation of this review is the lack of research into veganism in sport. To mitigate this issue, information was gathered for this review from multiple sources, and inferences were made from the available data and via reasoned judgements.

As such, many of the recommendations in this article require authentication, and so this article should serve as a catalyst for future research as well as a guidance document for athletes and practitioners. The main strength of this review is its comprehensiveness.

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.

Achieving a high energy intake is difficult in some instances, owing to plant-based foods promoting satiety. Issues with the digestibility and absorption of nutrients such as protein, calcium, iron and zinc might be an issue too, meaning that athletes might need to consume higher amounts of these foods compared to omnivores and other vegetarians.

However, through the strategic selection and management of food choices, and with special attention being paid to the achievement of energy, macro and micronutrient recommendations, along with appropriate supplementation, a vegan diet can achieve the needs of most athletes satisfactorily.

Supplementation with creatine and β-alanine might offer augmented performance-enhancing effects in vegans, who experience low pre-existing levels of these substances, and further research is needed to investigate the performance-enhancing effects of these substances in vegan populations.

For some, a vegan diet is the manifestation of important ethical beliefs, and requires diligence to sustain [ 5 , 6 , 7 ].

The Telegraph. Accessed 08 August Google Scholar. Appleby PN, Key TJ. The long-term health of vegetarians and vegans. Proc Nutr Soc. Article PubMed Google Scholar. Marsh K, Zeuschner C, Saunders A. Health implications of a vegetarian diet: a review.

Am J Life Med. Article Google Scholar. Bresnahan M, Zhuang J, Zhu X. Why is the vegan line in the dining hall always the shortest? Understanding vegan stigma. Stigma and Health.

Cole M, Morgan K. Vegaphobia: derogatory discourses of veganism and the reproduction of speciesism in UK national newspapers. Br J Sociol. Povey R, Wellens B, Conner M. Attitudes towards following meat, vegetarian and vegan diets: an examination of the role of ambivalence.

Article CAS PubMed Google Scholar. Clarys P, Deliens T, Huybrechts I, Deriemaeker P, Vanaelst B, De Keyzer W, et al. Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet. Article PubMed PubMed Central CAS Google Scholar.

Craig WJ. Health effects of vegan diets. Am J Clin Nutr. Fuhrman J, Ferreri DM. Fueling the vegetarian vegan athlete. Curr Sports Med Rep. Venderley A, Campbell W. Vegetarian diets. Sports Med. Trapp D, Knez W, Sinclair W.

Could a vegetarian diet reduce exercise-induced oxidative stress? A review of the literature. J Sports Sci. Dinu M, Abbate R, Gensini GF, Casini A, Sofi F. Vegetarian, vegan diets and multiple health outcomes: a systematic review with meta-analysis of observational studies.

Crit Rev Food Sci Nutr. Phillips F. Vegetarian nutrition. Nutr Bull. Loucks AB. Energy balance and body composition in sports and exercise.

Kreider RB, Wilborn CD, Taylor L, Campbell B, Almada AL, Collins R, et al. J Int Soc Sports Nutr. Potgieter S. Sport nutrition. A review of the latest guidelines for exercise and sport nutrition from the American College of Sport Nutrition, the International Olympic Committee and the International Society for Sports Nutrition.

S Afr J Clin Nutr. Bratland-Sanda S, Sundgot-Borgen J. Eating disorders in athletes: overview of prevalence, risk factors and recommendations for prevention and treatment. Eur J Sport Sci. Sim AY, Wallman KE, Fairchild TJ, Guelfi KJ. Effects of high intensity intermittent exercise training on appetite regulation.

Med Sci Sports Exerc. Ranchordas MK, Rogerson D, Ruddock A, Sophie CK, Winter EM. Nutrition for tennis: practical recommendations. J Sports Sci Med. PubMed PubMed Central Google Scholar. Venkatraman J, Pendergast D. Effect of dietary intake on immune function in athletes. Rodriguez NR, Di Marco NM, Langley S.

American College of Sports Medicine position stand. Nutrition and athletic performance. Article PubMed CAS Google Scholar. Blanco K, Enrione EB. Intake of vitamin D, calcium and phosphorus in vegans. J Acad Nutr Diet. Woo KS, Kwok CYT, Celermajer DS.

Vegan diet, subnormal vitamin B status and cardiovascular health. Rauma AL, Nenonen M, Helve T, Hanninen O. Effect of a strict vegan diet on energy and nutrient intakes by Finnish rheumatoid patients.

Eur J Clin Nutr. CAS PubMed Google Scholar. Slavin J, Green H. Dietary fibre and satiety. Turner-Mcgrievy G, Barnard N, Scialli A. If exercise is strenuous and repetitive, such as training for a marathon, then carbohydrate timing may be useful, e. Otherwise, such strategizing with carbohydrate intake is unnecessary.

Compared with carbohydrates, protein is used only minimally for fuel. Its primary function is building and maintaining body tissue. Plant-based protein sources are best because, unlike animal sources, they contain fiber and complex carbohydrates. The recommended dietary allowance for the average, sedentary or lightly active adult is 0.

For most people, this is more than enough. However, protein needs for athletes may range from 1. Athletes looking for additional protein can get an extra boost from beans, nondairy milks, nuts, seeds, and soy products, including tofu, tempeh, and veggie burgers.

High-fat diets are not recommended for athletes. Animal products are high in saturated fat, which can lead to heart disease, diabetes, weight gain, and other chronic conditions.

Download our free e-book to learn how plant-based foods can fuel athletic performance and to get started with plant-powered recipes! Fill out the form below and the download link will be delivered to your email inbox. A Physicians Committee review shows plant-based athletes benefit from improvements in heart health, performance, and recovery.

If you or someone you know is wondering how a plant based diet can work with their physical activities, this kit has what you need.

Want Plant-based athlete diet boost Plan-tbased endurance, kick Thermogenic supplements for appetite control to the curb, and up your game? Eat more whole plant-based foods. You don't Non-toxic vitality promoter to eat a Plant-baded on plant-based athlete to benefit from "the Game Changers diet. Want to eat like a plant-based athlete but not sure how? Get all the nutrients you need to build your immunity, enhance your performance, and prevent injury with the MamaSezz Peak Performance Bundle. Ready-made and whole food plant-based meals specially created with athletes in mind.

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How Do Vegan Athletes Get Enough Protein? - The Nutritarian Diet - Dr. Joel Fuhrman

Physicians Committee dietitian Diett Levin, Non-toxic vitality promoter. Please note, Exercise and blood sugar stability you are not an ultra-athlete you should not follow this plan yourself.

Breakfast ahhlete, calories 1 riet bagel with 2 Plqnt-based peanut butter and 2 tablespoons jelly Scrambled tofu 8 ounces soy milk. Snack calories Non-toxic vitality promoter made with Plany-based ounces plant milk, 8 Non-toxic vitality promoter Selenium test suite juice, Non-toxic vitality promoter atglete banana.

Lunch calories 1 cup black beans 1 cup corn Salad with Plant-baseed on side or Non-toxic vitality promoter cup green vegetables 2 Non-toxic vitality promoter Plant-basee 2 slices whole-grain bread.

Snack calories Baked Fat burn endurance or tofu 2 Plant-based athlete diet 1 banana 15 almonds and 3 tablespoons dried fruit.

Adapted from the Sports Nutrition Care Manuala publication of the Academy of Nutrition and Dietetics. Food for Life classes teach you how to improve your health with a plant-based diet. Find a Class. Resource Vegan Diet for the Ultra-Athlete. Share on Facebook Share on Twitter Share via Email.

More on Nutrition for Athletes. Health and Nutrition News Plant-Based Diets Support Athletic Performance. Health and Nutrition News Plant-Based Protein Supports Building Muscle During Resistance Training. Exam Room Podcast Another NFL Team Is Veg Curious Brittany Dunn, Sports Dietitian.

Join the Kickstart Prevention starts today. Join the Day Vegan Kickstart. Get Healthy With Good Nutrition Food for Life classes teach you how to improve your health with a plant-based diet.

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: Plant-based athlete diet

The Plant-Based Diet for Athletes	In practical terms, this may help return vegan athletes to a peak performance state more quickly. Another concern is that vegan and vegetarian diets are typically high in fiber. Common sources of plant-based proteins include soy products tofu, edamame, soymilk, etc. Sanderson P, Finnegan YE, Williams CM, Calder PC, Burdge GC, Wootton SA, et al. Notify me of follow-up comments by email. The iron status of vegetarians and vegans has received attention in the literature [ 92 , 93 , 94 ], and it appears that owing to a diet rich in whole-grains and legumes, both vegetarians and vegans consume similar amounts of iron as omnivores [ 9 , 63 ].
Benefits of Plant-Based Diets in Athletic Performance | The Public Health Advocate	This sounds like a great way to go healthy. The digestibility of plant-based protein appears to be markedly less than that of animal products, which might need to be accounted for when designing a vegan diet [ 50 ]. Iodized table salt has however been indicated for vegans looking to achieve sufficient intakes [ 14 ], and iodine can be also found in foods such as potatoes, breads in some countries and cranberries Table 4. Slater G, Phillips SM. CAS PubMed Google Scholar Burdge GC, Calder PC. Hi Matt, I became a vegetarian when I joined the Seventh Day Adventist church but have never found website like this. If you have a moment, I am trying to help get my blog post some attention.
The Plant-Based Athlete Diet	International society of sports nutrition Non-toxic vitality promoter stand: Plajt-based. For example, a randomized study by Wright et. The Enhancing agility and speed with proper nutrition of Medicine IOM concur, and suggest that Dier requirements for vegetarians are athletee. I am 54 and had Flavonoids in vegetables cholesterol and high blood pressure for last 10 years I smoked also Last May they put a stent in my artery and life changed for the good! Composition, properties and health benefits of indigestible carbohydrate polymers as dietary fiber: a review. Fitness Model Competition I am entering 1 possibly 2 fitness model competitions this Oct 23rd or Nov 6th and am going to enter as a Vegan. Article PubMed PubMed Central Google Scholar.
Vegan Nutrition for Athletes	Wish me luck! Matt- I love your blog! I am also a vegan runner. I was a runner before I was vegan but I think the 2 go perfectly hand in hand. I am also a blogger, residing in San Diego. Where do you live? Thanks for all you do!! Love your blog. I am new to the world of vegan and running. Hi I am a football player and I want to eat more vegetarian meals. I am concerned about lower protein amounts in my foods. This article will help me to know that it is possible. Do you have some tips for this? possible vegetables that help facilitate this better. Hershel Walker is vegetarian now, right? And hemp is good for smoothies and energy bar recipes. lots of helpful tips. I think for the most part i eat well balanced meals of course without meat. I am working on cutting out the cheese and eggs though. The last time i attemped that it was cold-turkey and very hard. Now that i have more control over things i think i can do it. Thanks for the post! Hi Matt! I have been reading your blogs for a few months and they are so encouraging. So I have been on vegan diets off and on and he mentioned your blog and I instantly became a fan. I find it hard to live without my precious dairy, but I finally stopped eating meat. I have been feeling so much more energetic and I have just been feeling so good. I now view food in a totally different light. Keep up the good work and keep those blogs coming! The problem that I am having is that I am seriously disorganized and desperately need comprehensive, step by step daily balanced meal plans breakfast, lunch and dinner on the same page s that will fit a large family budget. Through much research, I am learning that an alkaline diet is the healthiest type of diet. I also know that even good fats are not good for you when they are over-consumed — yet there is a huge emphasis on the fattier foods in the rew cookbooks that I have purchased thus far. Your help in this matter would be tremendously appreciated! I need a diet that will not only help our weight to balance out properly, but give me and my family the athletic stamina and endurance we need. I also need one that contains recipes for making your own protein powders if those are necessary for athletes. Can you please help me or at direct me to someone who can? She makes her hubby protein powders. Hi Matt, I became a vegetarian when I joined the Seventh Day Adventist church but have never found website like this. Amazing meals. Thank you so much. What is the dish that is up at the top with the garbanzo beans, Spanish rice, jalapenos, pintos, and guacamole? One of our Doctors at the Loma Linda Hospital is a vegan and still performing surgery at age 93!! Thanks hope to hear from you. I have been a vegetarian for 17 years and I ran my first half and full marathons this last year all on vegie power. I eat most of the things on your list of course. Heavy into bean and rice combos while training to ensure complete proteins. I also love fat free cottage cheese. Are there any supplements that people would suggest as vegetarians? Great post! I have essentially been a vegatarian while saying I was a pescatararian for about 2 yrs. Now am pretty much vegatararian. I still eat sashimi tuna a couple of times per wk but really tiny amounts. I am running faster than ever and mt new love is vegan thumbprint cookies- weekend treat and unsweetened chocolate almond milk. Emma my baby dog is not happy!!! This site totally saved me! NMA rocks :. I was just curious: what is the name of the dish in the photograph at the top, and do you have a recipe for it? It looks gorgeous! Thanks 🙂. Hey guys im a long distance trail runner and I just recently went vegan. I eat very very healthy and get my proteins from soy and beans and humus mostly so im not sure where I am going wrong. Any ideas?? I like your non-preachy flexible approach. For me, cutting out dairy made a bigger positive change than cutting out meat. I call it a flexitarian approach, and I see it as a do-able road to veganism in the near future. Thanks for a great web site. would someone please help me!!!!!! The way I did it was gradually. The main thing is to switch how you approach food. Even a slight shift towards a healthier diet is a step in the right direction. I started by making my diet more healthy: Lower my intake of corn syrup, hydrogenated oils, and other processed ingredients. Then I lowered my meat intake to one meal a day, then a few times a week. I removed all pork from my diet at first. I eat almost no red meat. I still eat chicken and fish every now and then, and because I eat chicken so rarely, I opt for the more expensive, but real meat from the whole foods market. I take a multivitamin to boost my B12, calcium, etc. I notified my doctor of my dietary switch so he can monitor my health. Where am I now? I am buying less from the standard chain supermarkets. Buying more healthy choices from the whole foods markets and farmers markets. Down the road, I may cut out all meat, all supermarket food, all processed food. I just need to move myself towards those goals. I read more about diets and food. There is a lot of misinformation on the Internet and in books. Use your best judgment, and stay in tuned with your body to know what seems right for you. I loved this—especially the part about how much to eat. No one ever listens. Another great post Matt, it can be frustrating trying to explain it to doubters that you can run and lift weights well on a meat free diet and take it to vegan also - the mainstream is very much controlled by upbringing and perceived ideas that straying from the norm creates fear and insecurlty in some people. Cheers, ZAC. and most important, how can I keep myself healthy and strong? No meat or dairy or eggs and ZERO issues with energy at all. Fruit, veges, some grains usually wholemeal bread occas, quinoa, cous cous, nuts and seeds, i still use caffeine also , i use non gmo soymilk YES i was once ANTI soy- but with further research am not convinced its a problem in moderation on healthy people at all. I use oat milk occas, rice milk, almond milk whatever floats ur non dairy boat :P. Keeping strong is a case of getting enough CALORIES and exrecise for your given desires. I have a sub 4hr MARATHON in 12days and can stil lbench Enjoy the journey 🙂. Hi Matt, love your site. I was just wondering whether you recommend protein shakes for that extra protein boost? There is a lot of information about the what, and almost none about the how much??? I think you should be more specific about the amount of every food group, mainly the fats and carbs. So im trying to go vegetarian purely bc I believe animal crultey is the most evil thing possible. But I run cross country and play lacrosse. Will drinking whey protein with soy milk every time I go to the gym going to get me the same workout as when I was a meat lover??? Any tips on this? Much appreciated 🙂. I get my protein from avocados, nuts, broccoli, kale, etc. Most plant food contains protein, and all have fiber unless it has been processed out , so I lose nothing nutritionally, environmentally, compassionately from avoiding animal-based food. This site has been such a huge help!! I am not a runner but I am a competitive roller derby player who wanted to give up meat a few months ago. I have learned so much here. I have been a meat free athlete for 3 months now and I feel GREAT!! I feel light on my skates and have plenty of energy to get through all my team practices. As a vegetarian I would say that the staple foods are definitely things I keep, especially quinoa. I love it. I prefer to eat that over rice and I feel as though it works the same as rice and it taste so much better. I like to cook it with vegetable broth instead of water because it adds a lot more flavor to the grain. Hi there, I have on the contrary very different experience… I was very devoted vegetraian for many years even vegan at some point and eventually I started to eat meat due to poor endurance, constant fatigue, low iron… etc… I noticed massive difference in my performance, increased endurance in sports and quicker recovery after sport, improved skin and generally increased feeling of wellbeing. If I do not eat meat for few days even though I still have plenty of protein from nuts, and milk, eggs etc I tend to get very sore afer any physical activity, get muscle pains and fatigue… for me eating meat was a return to health. Having said that I am not a massive meat eater and I still get a lot of my protein from vegetarian resources. Why I am saying all that is to emphasise that we are all different and our bodies react differently to various diets so diet which is great for some, is not that great for others. could someone tell me why soy should be limited? Is there something bad about soy, like high fat in relation to other protein sources? or is it a gmo thing? What should i eat….. and the main thing is that i am a pure vegetarian and also a state level athlete. Hi there I am just wondering if this can be done gluten free as well, the food regime I mean of course. I am still working out whats gluten free and whats not at the present, cheers thankyou. I become a much better cyclists after switching to a plant based diet. People still ask strange question when you tell them you ride km and you are a vegan, but somehow more and more of them are taking a keen interest. Be the change and all that. Thanks a lot for your article. Thank you. Way late to the party, but a fellow blogger sent this article to me recently. Great post. Best, Jane. Hi Matt. As usual all your content is awesome, and stands the tests of real life. have never felt better, nor looked better or back. thanks for the magnificent content as usual, and for being an inspiration for my ongoing unbelievable life change, and probably for many others as well. com Thanks again for your content and approach. would love to see all of you there. I have turned vegetarian in last few years out of choice- to lead a more healthy life. My ability to be fit, recover from fatigue, happiness in life has only been better. Hi, Great site. Have tou any advice? All the best JRusso from Portugal. With staple foods, high-protein vegetarian foods, nutrient … […]. Great, straightforward article. I would add that blue-green algaes like spirulina and chlorella are also excellent sources of plant-based protein. Thanks for sharing! I try to limit our soy intake and we also try to maintain a dairy-free diet. Your resource has been such a huge help to us! I have switched to a vegetarian diet after having some intestinal issues over the past six months. For a long time, I was considered about effects that switching over would have on my body. I have always been athletically inclined, but lately, I have found myself getting tired after running or lifting weights. It looks like I need more protein in my diet. Thank you so much for keeping up this incredible website full of great resources. I really appreciate website like these and i will always share it around so others can be more informed. What are the best items you recommend for high protein? you have rightly pointed out that it is effort intensive but I have failed to replace my meat with anything substantial even after repeated efforts. I have turned vegetarian in last few years out of choice and I am very happy now ,Now I can feel the change I recommended my sister also to follow this 🙂. I hate how everyone believes you simply NEED to eat meat in order to be an athlete. There are plenty of options that allow you to get the protein you need without eating animals. This sure is a great read and comes at a time when diversification on the source of proteins is very important. We are now in the know. Thanks for sharing. I was also an athlete in the past, I was sometimes vegetarian, which is great if athletes know vegetarianism properly, so this article will be very helpful for them. I am thankful I found this, I go back and forth on a vegetarian diet; my hardest problem is at some point I just start eating sugary items, candy, cakes, and I think to myself this is less healthy than putting meat back into my diet and taking sugar out. She says I eat too much protein and drink too many sports drinks and my diet is not as healthy as I think it is. So how to encourage him to eat protein based food and how to combine fats and proteins in his everyday meal. It is a big challenge. But suggest me protein rich , energy and stamina building diet in vegetarian since am a football player and into boxing. I decided i would give vegetarian nutrition a trial for 6 months and after 3 months in and being not able to lift my arms or legs let alone run 10kms or do a weights session or compete in surf lifesaving comps and be my generally high energetic, high stamina and fast paced person i came to the conclusion that for me, no meat in my diet was not sustainable nor an acceptable quality of life and a way to continue with. so i had a decent sized steak first night in of my reversal and within 24 hrs i was up and about and running, not 10 kms, but running and reasonably active. my mood stabilized and so did my energy. not sure how you all got your energy, strength and stamina you speak of through vegetarian, vegan or plant based. i am glad i gave it a go and i will continue to be more vegetarian then i used to be but for me i need red meat for certain vitamins and minerals i can not get any other way, esp with my high athletic and busy lifestyle. Great post Matt. That staples section is great. I loved the way you have organized so much information in one crisp post. This helped me so much! I am an endurance and sprint runner. I used to eat a lot of meats for my diet as an athlete to keep me fueled, but since I switched to vegetarianism I have been feeling very weak on my runs due to not knowing what foods I need to eat to help fuel my body. This really helped!! Frazier has a variety of blog posts, podcasts, and products for purchase where he details his […]. I used the last book to become a vegetarian, now get me to a new level. If post-menopausal women want to develop lean mass, then follow exercise with protein to get that anabolic stimulus that estrogen used to give us. The information that I found in the book did not address this growing segment of the athletic population. Well this is very interesting but I still question the needs of a menopausal woman over 70 who is an athlete what are their specific needs most of the time we only hear about people who are younger and male. The nutritional needs and hormonal needs a women who are older beginning from 55 and even reaching into the hundreds varies greatly from man and that information is very difficult to come by. Personally I would be very interested in any articles that show the nutritional values and benefits of going on a plant-based diet for anybody over the age of 70 who is a woman. Supplements Workout Nutrition Vegan Athlete Diet Vegan Meal Plan High Protein Vegan Foods Iron for Vegans Weight Loss Plant Based Diet Start Here. Blog  Blog Running Workouts Gain Weight Build Muscle Nutrition Fitness Motivation. Terms and Conditions Privacy Policy Contact Us. Vegan Athlete Diet Workout Nutrition Vegan Meal Plan Recipes Supplements Weight Loss Protein Plant-Based Diet Categories Nutrition Fitness Motivation. Member Login. Leave a Reply Cancel reply Your email address will not be published. Meredith, you changed your blog name! Did you change the focus of it, or just the name? Help me out guys, suggest me a diet which makes me half my size! Great website. Taken some of your ideas and will be putting them into practice ASAP. Thank you! The majority of vegans I know over 45 are over weight or obese. What do you say? Iron is needed to carry and deliver oxygen throughout the body, so a deficiency will impair work capacity. Vitamin B12 is another nutrient of concern. This nutrient is needed for energy metabolism and a deficiency will lead to diminished performance. Poorly planned plant-based diets may be low in vitamin D and calcium, which are both essential for healthy bones. To help mitigate this, be sure to seek out iron in foods such as dark leafy greens, tofu, lentils, and beans. Many cereals and plant-based milks are fortified with calcium and vitamin D. Sunlight also boosts vitamin D, and vitamin B12 can be found in fortified foods and nutritional yeast. Of course, many athletes utilize supplements for these essential nutrients, as well. Protein is a top concern for many athletes considering a plant-based diet, but registered dietician nutritionist and ACE-certified personal trainer Sarah Skovran explained that the idea that getting enough protein is problematic without eating meat is a common misconception. To keep on enough muscle, I do still have a protein shake every day after I work out with pea, rice, or hemp proteins. RELATED: Go Beyond Tofu With These Plant-Based Proteins. I found I could eat more frequently with substantial snacks between lunch and dinner. Before an intense workout, Brazier prefers quick energy like date bars with a few nuts and seeds. RELATED: Yes, You Can Make Muscle on Plant Protein. Some athletes turn to plant-based diets for ethical and environmental reasons. Others are purely curious about the physiological and performance effects. These diets can require extra planning, but the impact of more plant food in any diet is evident. In addition, plant-based diets may offer performance advantages.
The Pros and Cons of Plant-Based Eating for Endurance Athletes	For individuals considering a plant based diet, a study published in the European Journal of Clinical Nutrition found that the largest barrier to success was a lack of information. This is where you, as a health professional, play a vital role when working with athletes. You will need to provide clear guidance and education on how to properly execute this way of eating while ensuring optimal health and performance. Here are five tips for creating a plant based diet for athletes:. Often misinterpreted as strict elimination of all animal products, athletes may feel they have to be entirely vegan to consume a more plant based diet. Eliminating meat, poultry, fish, eggs, and dairy at once can feel overwhelming and unrealistic, prompting some athletes to turn away from plant based diets. vegetables, fruit, grains, legumes, nuts, seeds. Athletes may eat a primarily plant based diet, while also incorporating fish, eggs, and poultry on occasion. Research suggests many of the potential benefits that come from consuming a vegetarian or vegan diet may be achieved by eating more high quality plant foods with less of an emphasis on meat. According to the literature, it is the increased quantity of plant products that bring you health benefits, not the complete elimination of meat. Help the athlete work towards increasing their consumption of vegetables, nuts, or legumes by educating them on simple substitutions they can make. A plant based diet is not an all-or-nothing regimen regime, but rather a way of eating that is tailored to each individual. Athletes will have a higher chance to succeed long-term, rather than being tasked with making vegan queso from scratch on day one. While technically not containing any animal products, there are better options for optimal health and performance. Athletes require more protein than non-athletic populations, with a recommended range of 1. Animal proteins contain a greater biological value than plant sources, containing all the essential amino acids. However, protein from a variety of plant foods consumed throughout the day provides enough of all essential amino acids when calorie needs are met. To ensure a plant based athlete is meeting protein needs, recommend high protein plant foods such as soy products tempeh, tofu, edamame , beans, lentils, nuts, seeds, and quinoa. Supplemental protein powder in the form of peas and rice may also be a way to consume more protein quickly and efficiently post-workout. As stated by the Academy of Nutrition and Dietetics , appropriately planned plant based diets are healthful, nutritionally adequate. They may provide health benefits for the prevention and treatment of certain diseases. When proper nutrition education and guidance are provided, vegan or vegetarian diets can absolutely still meet the dietary needs of athletes. In fact, here's a quick fun histroy fact: Mayan and Aztec warriors used them to sustain their endurance as early as 3, BC. The Tarahumara Indians introduced the use of chia seeds for long distance running, which is a practice that has spread to all corners of the world. Like basic variety white potatoes, sweet potatoes are loaded with potassium, vitamin C, B vitamins, antioxidants, minerals, and fiber. But sweet potatoes are ALSO a great source of manganese, vitamin A, copper, and phosphorus. Beta-carotene has been strongly associated with the prevention and reversal of some major debilitating diseases such as cancer , the promotion of eye health, and anti-aging… and you guessed it: sweet potatoes are absolutely loaded with it! The longest living population of women in the world resides in Okinawa, Japan and eats a diet heavy in sweet potatoes. Because of their high vitamin and mineral content including potassium which is great way to reduce muscle cramping , these nutrient loaded roots are definitely a must for any vegan athlete meal plan. Hemp seeds, also referred to as hemp hearts, are actually not seeds at all. They are nuts Well, these little nuts are high in protein and contain important fatty acids like Omega-3s. Hemp seeds also contain a great deal of of vitamin E, phosphorus, potassium, magnesium, calcium, iron, and zinc. These minerals help to prevent cramping, aid in oxygen distribution, and boost immunity, all of which are important benefits for an athlete of any level. This sweet, tangy juice is not only delicious, but has been proven to reduce muscle soreness and recovery times thanks to their high antioxidant and anti-inflammatory properties. Beans are a true superfood. They're loaded with iron, antioxidants, protein, and fiber. These important nutrients help increase your regularity, slow the aging process, rebuild muscle, keep nerve function working properly, and help with oxygen distribution. The quantity of beans you consume can affect your longevity. In other words: the more beans you eat, the longer you will live , statistically speaking! This means unlimited benefits for a person who is pushing their body to extremes, which is why they're often a staple for plant-based athletes. Dark berries are some of the highest antioxidant containing foods, which can reduce inflammation, as well as joint and muscle pain. They also contain fiber and natural sugars, two essential pieces of any vegan athlete diet, as they'll help energize your workout. Want to eat like a plant-based athlete? Boost your workout with real food, no processed protein powders required. Add this whole food plant-based protein shake to your vegan athlete meal plan. This easy recipe contains 35 whopping grams of vegan protein per serving. Best of all? No casein, no whey, no toxins. Drink up! Oil-free, nut-free, egg-free, dairy-free, sugar-free, gluten-free. Blend ingredients until smooth. Blend an additional 30 seconds. Excellent Source of Dietary Fiber, Excellent Source of Protein, Excellent Source of Vitamin A, Excellent Source of Vitamin C, Excellent Source of Calcium, Excellent Source of Iron. Older post Newer post. This store requires javascript to be enabled for some features to work correctly. 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Get Healthy With Good Nutrition Food for Life classes teach you how to improve your health with a plant-based diet.

In Wisconsin clinic Non-toxic vitality promoter didt locations masks Plant-based athlete diet Plant-basd during all patient Plant-bsaed. In Illinois clinic and Healthy fats options locations masks ciet required in some areas and strongly recommended in others. Learn more. Madison, Wis. But, for athletes whose sports put a lot of demand on their bodies, is a vegetarian diet enough to keep them fueled up and performing at their peak? Myth: Vegan athletes need to eat more protein.

Plant-based athlete diet -

This nutrient is needed for energy metabolism and a deficiency will lead to diminished performance. Poorly planned plant-based diets may be low in vitamin D and calcium, which are both essential for healthy bones. To help mitigate this, be sure to seek out iron in foods such as dark leafy greens, tofu, lentils, and beans.

Many cereals and plant-based milks are fortified with calcium and vitamin D. Sunlight also boosts vitamin D, and vitamin B12 can be found in fortified foods and nutritional yeast. Of course, many athletes utilize supplements for these essential nutrients, as well.

Protein is a top concern for many athletes considering a plant-based diet, but registered dietician nutritionist and ACE-certified personal trainer Sarah Skovran explained that the idea that getting enough protein is problematic without eating meat is a common misconception.

To keep on enough muscle, I do still have a protein shake every day after I work out with pea, rice, or hemp proteins. RELATED: Go Beyond Tofu With These Plant-Based Proteins. I found I could eat more frequently with substantial snacks between lunch and dinner. Before an intense workout, Brazier prefers quick energy like date bars with a few nuts and seeds.

RELATED: Yes, You Can Make Muscle on Plant Protein. A weakness of these studies is that they did not show specifically a causation between leaner bodies and athletic performance; these studies did not prove whether leaner bodies result in better athletic performance, or if elite athletes spend more time and energy practicing and thus have leaner bodies.

However, the fact that these athletes are collegiate athletes and Olympians implies that these are some of the most elite athletes in their respective sports, and at the very least, that leaner bodies are desirable for top athletic performance.

Other national sports organizations also discuss the benefits of achieving greater lean body mass. For example, the National Strength and Conditioning Association states that athletes who compete in weight classes, such as boxers and weightlifters, benefit from leaner bodies because they can improve strength and power while maintaining their weight classes.

One can argue that there are several other ways to reduce body fat percentage other than plant-based diets. Human physiology shows that body fat increases because our bodies store extra calories.

Your body stores this fat within specialized fat cells adipose tissue. For example, a recent large study DIETFITS Diet Intervention Examining the Factors Interacting with Treatment Success concluded that both low-fat and low-carb diets were successful in weight loss.

Similarly, studies also show significant reduction in weight, BMI and waist circumference when individuals used the Italian Mediterranean Diet and Paleolithic Diet, which both include animal products.

However, several meats are unhealthy and are loaded with saturated fat, making it more likely for individuals to gain weight given a similar intake of food.

In other words, eating 1 gram of red meat will have a greater percentage of fat, and thus contain more than twice as many calories than if you ate 1 gram of vegetables. If an individual were to eat an equal number of plant-based calories versus meat-based calories, the individual can eat twice as much vegetables than red meat.

While some athletes make it a goal to decrease body fat percentage, it is important for athletes to also get enough calories in order to optimize their athletic performance. Since athletes are doing more physical activity each day than the average person, they also need to consume more calories to match their energy expenditure.

As Dr. An athlete who is a competitive heavyweight rower or training for long distance running races, for example, may need to eat two or three times that amount of calories daily.

Not all calories are the same. Carbohydrates are either broken down into glucose, which our body can quickly use as energy , or stored in our bodies as glycogen, which can be used as ener gy once all the glucose is consumed.

The first is a simple carbohydrate which naturally occurs in small amounts in sweet foods like fruits. These are more commonly consumed by people through sugar, fruit juice concentrate, soda, and several other processed foodsThe second type is a complex carbohydrate found in whole grain foods, fruits, and starchy vegetables.

Complex carbohydrates , and not simple carbohydrates, are important for enhanced athletic performance, particularly for endurance training lasting more than minutes. Because competitive athletes practice for multiple hours per day, it is important for them to have a constant supply of energy rather than having short energy spikes.

New to this ingredient? Here's how to use nutritional yeast at home. Let us count the ways the humble chia seed powers your plant-based life, shall we?

Some new research suggests that eating chia seeds might also help lower cholesterol, blood pressure, and triglycerides. Chia seeds are typically grown organically see ya, pesticides!

They are non-GMO and naturally gluten-free. This is why they make for a fantastic food for plant-based athletes - or athletes simply trying to incorporate MORE plants into their diets! Chia seeds absorb thirty times their weight in water, so soaking them and then drinking them is a great way to stay hydrated.

In fact, here's a quick fun histroy fact: Mayan and Aztec warriors used them to sustain their endurance as early as 3, BC. The Tarahumara Indians introduced the use of chia seeds for long distance running, which is a practice that has spread to all corners of the world.

Like basic variety white potatoes, sweet potatoes are loaded with potassium, vitamin C, B vitamins, antioxidants, minerals, and fiber. But sweet potatoes are ALSO a great source of manganese, vitamin A, copper, and phosphorus.

Beta-carotene has been strongly associated with the prevention and reversal of some major debilitating diseases such as cancer , the promotion of eye health, and anti-aging… and you guessed it: sweet potatoes are absolutely loaded with it!

The longest living population of women in the world resides in Okinawa, Japan and eats a diet heavy in sweet potatoes. Because of their high vitamin and mineral content including potassium which is great way to reduce muscle cramping , these nutrient loaded roots are definitely a must for any vegan athlete meal plan.

Hemp seeds, also referred to as hemp hearts, are actually not seeds at all. They are nuts Well, these little nuts are high in protein and contain important fatty acids like Omega-3s. Hemp seeds also contain a great deal of of vitamin E, phosphorus, potassium, magnesium, calcium, iron, and zinc.

These minerals help to prevent cramping, aid in oxygen distribution, and boost immunity, all of which are important benefits for an athlete of any level. This sweet, tangy juice is not only delicious, but has been proven to reduce muscle soreness and recovery times thanks to their high antioxidant and anti-inflammatory properties.

Beans are a true superfood. They're loaded with iron, antioxidants, protein, and fiber. These important nutrients help increase your regularity, slow the aging process, rebuild muscle, keep nerve function working properly, and help with oxygen distribution. The quantity of beans you consume can affect your longevity.

In other words: the more beans you eat, the longer you will live , statistically speaking! This means unlimited benefits for a person who is pushing their body to extremes, which is why they're often a staple for plant-based athletes. Dark berries are some of the highest antioxidant containing foods, which can reduce inflammation, as well as joint and muscle pain.

They also contain fiber and natural sugars, two essential pieces of any vegan athlete diet, as they'll help energize your workout.

Want to eat like a plant-based athlete? Boost your workout with real food, no processed protein powders required. Add this whole food plant-based protein shake to your vegan athlete meal plan.

This easy recipe contains 35 whopping grams of vegan protein per serving. Best of all? No casein, no whey, no toxins.

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