The Vegan Athlete’s Diet ᐅ How to Eat Right

“Are you vegan? But where do you get your protein from? ”People who have opted for a vegan diet have certainly heard that often enough.

Athletes need more protein than non-athletes, but they also need to keep an eye on the other essential nutrients. If you exercise regularly and eat a plant-based diet, you really have to look carefully at what you eat. This is the only way you can be sure that your body is getting everything it needs to perform at its best and to recover quickly.

If you are wondering whether veganism and sport are compatible, you should take a look vegan Athletes like Patrik Baboumian, Venus Williams and Brandon Brazier. We'll tell you how to do it right and show you which nutrients are particularly important a balanced vegan Sports diet. The following questions are answered in this article:

1. What does "vegan" mean and what are the advantages?

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

A plant-based diet …

… is associated with many health benefits, because plant-based foods are very rich in nutrients. They're high in fiber, folic acid, vitamin C, and other vitamins. Vegans also consume more unsaturated fat and less saturated fat. (1)

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

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Studies show that vegans have a lower energy intake than people who eat animal products. (2) Higher activity requires more energy. Avocados, nuts, seeds and oils should be an integral part of the vegan diet. Frequent smaller meals can also be an easy way to increase energy intake.

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

In order to maximize performance and prevent deficiency symptoms, athletes who eat plant-based foods should ensure a variety of meals. Particular attention should be paid to these nutrients:

A) Macronutrients

1. carbohydrates
   It's not just athletes who need carbohydrates. A vegan diet is high in this macronutrient, which means your intake of fiber, antioxidants, and phytonutrients is also high. The high content of micronutrients is one of the greatest benefits of plant-based foods. Exercise can produce free radicals and lead to oxidative stress. Vegan sports nutrition can counteract this and support recovery after exercise. (3) The high intake of fiber from whole grain products, beans and lentils can cause gastrointestinal problems. In some situations (before a race) it makes sense to replace these with low-fiber carbohydrates:
   • rice
   • white pasta
   • White bread

When you work out, you should have a high-carb snack before and after your workout to maintain your performance. It can be helpful to consume some carbohydrates while exercising if it takes a long time. Most food supplements (e.g. gels) are vegan, so you can take them without hesitation.

2. protein
   Many people think that getting enough protein is difficult on a vegan diet. However, if you eat a wide variety of foods and increase your energy intake, it is not a problem. Athletes need more of this macronutrient than inactive people.

Calculate your protein needs:

Vegan athletes generally eat less protein than athletes who consume animal products. (4) The challenge lies in the focus on quantity and quality. Plant sources of protein are often lacking in some essential amino acids, in particular BCAAs or branched chain amino acids.

Worried about getting enough high quality protein as a vegan athlete? The best way is to eat many different sources of vegetable protein each day:

• nuts
• seed
• Beans
• lenses
• tofu
• Andean millet
• Grains

This is how you cover your daily need for protein and essential amino acids.

If you cannot get what you need from natural foods (due to long training sessions), it is worth using vegan food supplements (made from soy, peas, rice or hemp seeds). Pay attention to the quality of the dietary supplements. the Cologne list® has a large product database.

3. fat
   Vegans typically 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 crucial role in a healthy (sports) diet. Omega-3 fatty acids are known to help prevent inflammation in muscles and joints. (6) Let's take a closer look at the fatty acids:

• Omega-6 fatty acids:
  Plant-based diets provide many omega-6 fatty acids such as linoleic acid. These can be found in wheat germ oil, safflower oil and hemp oil.
• Omega-3 fatty acids:
  Vegans often lack omega-3 fatty acids in their diet. This includes alpha-linolenic acid (ALA), which is found in flax seeds, chia seeds, walnuts, and canola 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 into EPA and DHA. The main sources are cold water fish, shellfish and algae. To avoid deficiency, vegans are advised to supplement these fatty acids. It doesn't necessarily have to be fish oil – there are now a large number of herbal food supplements made from algae.

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

B) micronutrients

1. Vitamin B12
   Since no animal products are consumed with a strictly vegan diet, there is a risk of developing a B12 deficiency. Vitamin B12 (cobalamin) is made from microorganisms in the intestinal flora of herbivores. The micronutrient is only found in meat and dairy products. A B12 deficiency leads to problems such as:

• fatigue
• anemia
• poor concentration
• Muscle weakness
• Nerve damage

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

2. iron
   According to the US Department of Health, men should consume 8 mg iron per day and women 18 mg iron. Plant foods like grains, legumes, seeds, and green vegetables provide iron, many more than meat. How much iron our body can absorb depends on the form of the iron in the food. Available immediately Heme iron found in meat, while vegetable sources contain only non-heme iron. The absorption rate of non-heme iron is only around 1 to 15%. (8)

The good news:

You can improve your non-heme iron absorption with your diet. If iron-rich vegetable sources are consumed in combination with vitamin C, the iron is better absorbed.

Try the following iron-rich foods:

• Oatmeal with raspberries
• Hummus with paprika
• colorful millet salad with oranges

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Fermented vegetables and sprouts also increase iron absorption. Be careful with the amount of coffee and tea you drink – they inhibit iron absorption.

Vegan athletes are particularly affected by low iron levels. Iron deficiency anemia is caused by low or poor absorption of iron and leads to symptoms such as tiredness, shortness of breath, and decreased 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. This is why athletes need more in their diet. Zinc has a positive effect on athletic performance. (9) Like iron, vegetable zinc is not as well absorbed as it is from animal sources. Therefore, vegans must pay particular attention to a sufficient intake of trace elements. The recommended daily dose is between 7 (women) and 10 mg (men). Vegans should eat more.
   Zinc is found in oats, beans, nuts, seeds, and nutritional yeast.
4. calcium
   Calcium is an essential mineral – in terms of quantity it is actually the most important in our body. Almost 100% of the calcium in our body is in our bones and teeth. This micronutrient is also an important factor in blood clotting.

Calcium:

… can only do its job in the body if sufficient vitamin D is available. This vitamin promotes the absorption of calcium from the intestine into the blood, regulates calcium metabolism and is required for bone growth. That is why it is particularly important for vegan athletes to spend enough time outdoors in the fresh air and sunshine. Vitamin D should be supplemented in winter.

The recommended daily allowance of calcium for adults is 1000 mg. If you do not get enough with your diet over the long term, bone loss occurs, which can lead to bone fractures.

Which foods should vegan athletes include in their diet to get enough calcium? Herbal sources are:

• Kidney beans
• broccoli
• Bok Choi
• Kale
• Almonds
• sesame
• fortified soy milk
• fortified fruit juice

Important: Spinach and rocket are high in calcium, but also contain oxalic acid, which reduces absorption.

5. iodine
   A study examined the food intake of vegans in Germany. Researchers found that in addition to calcium and vitamin B12, food contains too little iodine (only 40% of the recommended amount). This trace element is used by the body to make two thyroid hormones: thyroxine and triiodothyronine. The 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 µg per day.
   Algae are a good plant source of iodine. The micronutrient is also found in potatoes, cranberries, and iodized salt.

3. Which foods are essential for a vegan diet?

The diet of a vegan athlete should be colorful and varied to absorb all the essential nutrients. Make sure that you eat regularly and that you are consuming enough calories. Below we've put together a list of the best vegan foods for you:

Nutrients | Food

• Protein: Legumes, cereals, tofu, quinoa, nuts, seeds, vegetables
• Omega-3 fatty acids: Flax seeds, chia seeds, hemp seeds, walnuts, algae
• Vitamin B12: Nutritional yeast
• Iron: Legumes, grains, nuts, seeds, green vegetables
• Zinc: Beans, nuts, seeds, oats, nutritional yeast
• Calcium: Kale, broccoli, bok choi, beans, almonds, sesame,
  fortified plant-based milk and juices
• Iodine: Seaweed, potatoes, white beans, cranberries, iodized salt

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