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Nutrition Tips for Vegetarian and Vegan Athletes
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items Power up your plant-based diet! Here's a list of top-notch, tried and tested nutrition tips for vegetarian and vegan athletes and others!
Remember to keep your iron levels optimal. Spinach, lentils, and dried fruits are your friends.
How to Increase the Absorption of Iron from Foods
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As a vegan or vegetarian athlete, make sure to keep your B12 levels up. Nutritional yeast and fortified foods can help!
5 most common nutritional deficiencies in runners
Eating a balanced meal 2-3 hours before you exercise can optimize your performance. Try oatmeal with fruits and nuts.
Plant-Based Workout Nutrition 101: What to Eat Before ...
Spices and herbs not only enhance flavor, but also provide antioxidants. Add them to your meals for a health boost.
5 Easy Recipes All Vegans Should Know
Don't fret about not getting enough protein. There are plenty of plant-based sources like lentils, chickpeas, tofu, and quinoa!
The Difference Between Animal Protein and Plant Protein
Pumpkin seeds, whole grains, and legumes can provide the zinc you need for optimal immunity and metabolism.
Zinc | The Nutrition Source | Harvard T.H. Chan School of ...
Don't miss out on calcium and vitamin D. You can get these from fortified plant milk, tofu, and leafy greens.
Vitamin D
Staying hydrated is key! Don't forget to drink water before, during, and after your workouts.
How Much Water Do You Need?
Chia seeds, flaxseeds, and walnuts are great sources of Omega-3 fatty acids. Add them to your diet for heart health and reduced inflammation.
The Benefits and Drawbacks of Omega-3 Supplements
Eating a wide variety of foods ensures you get a full range of nutrients. Mix it up!
Balanced Black Girl's Founder On Amplifying Diversity & ...
Soy products like tofu and tempeh are excellent sources of plant-based protein. They're versatile and delicious too!
Is Soy Bad for You? Here's What the Science Says
Opt for whole foods over processed ones. They are nutrient-dense and less likely to cause inflammation.
Whole-food, plant-based diet may help
Legumes are high in protein and fiber, making them ideal for muscle recovery and gut health.
Vegan Diet Rich in Legumes Beneficial for Decreased ...
Nut butters provide healthy fats and protein. Spread them on whole grain toast for a tasty, nutrient-packed snack.
Nuts: A Delicious & Remarkably Healthful Vegan Food
Fruits like oranges, strawberries, and kiwis are packed with vitamin C, which aids in iron absorption.
Nutrients - Nutrition and health
Seaweed is a great source of iodine, a nutrient that's often overlooked in vegan and vegetarian diets.
Vitamin B12 in Plant Foods
Nutritional yeast is a tasty way to boost your B12 intake. Sprinkle it on popcorn, pasta, or salads.
Nutritional Yeast: Delicious Serving Suggestions
Consuming carbs after your workout can help replenish your glycogen stores. Sweet potatoes, brown rice, and fruit are good choices.
VeganFitness.com: Plant Power Challenge with Nimai Delgado
Remember, rest is just as important as training. Your body needs time to recover and build strength.
How Do You Create Your Training Schedule
Last but not least, enjoy your food! Eating should be a pleasure, not a chore. Find plant-based meals that you love and look forward to.
Vegan Proteins: Vegan Bodybuilding Coaching, Fitness ...
Consuming protein within 30 minutes after exercise can help with muscle recovery.
American Society for Nutrition - Nutrition Research & Practice
