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Nutrition Tips for Vegetarian and Vegan Athletes

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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!
 
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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
 
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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 ...
 
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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
 
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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
 
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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 ...
 
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Don't miss out on calcium and vitamin D. You can get these from fortified plant milk, tofu, and leafy greens.
Vitamin D
 
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Staying hydrated is key! Don't forget to drink water before, during, and after your workouts.
How Much Water Do You Need?
 
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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
 
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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 & ...
 
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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
 
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Opt for whole foods over processed ones. They are nutrient-dense and less likely to cause inflammation.
Whole-food, plant-based diet may help
 
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Legumes are high in protein and fiber, making them ideal for muscle recovery and gut health.
Vegan Diet Rich in Legumes Beneficial for Decreased ...
 
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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
 
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Fruits like oranges, strawberries, and kiwis are packed with vitamin C, which aids in iron absorption.
Nutrients - Nutrition and health
 
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Seaweed is a great source of iodine, a nutrient that's often overlooked in vegan and vegetarian diets.
Vitamin B12 in Plant Foods
 
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Nutritional yeast is a tasty way to boost your B12 intake. Sprinkle it on popcorn, pasta, or salads.
Nutritional Yeast: Delicious Serving Suggestions
 
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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
 
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Remember, rest is just as important as training. Your body needs time to recover and build strength.
How Do You Create Your Training Schedule
 
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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 ...
 
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Consuming protein within 30 minutes after exercise can help with muscle recovery.
American Society for Nutrition - Nutrition Research & Practice
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