Vegan Sports Nutrition: What to Pay Attention To

Vegan sports nutrition means choosing the right foods to support your training and muscle development. On a diet that avoids animal products completely, it is critical to get enough protein, vitamins and minerals. Here are the key points for vegan athletes to bear in mind:

1. Getting Enough Protein

Protein is very important for muscle development and repair. Good protein sources for vegan athletes include:

• Lentils, chickpeas, beans
• Tofu, tempeh, seitan
• Quinoa, chia seeds, flaxseeds
• Almonds, walnuts, peanut butter
• Plant-based protein powders (pea protein, soya protein)

Daily protein needs depend on your weight, training and health. Your dietitian can tell you what suits you; a figure often quoted for active people is around 1.6 to 2.2 grams per kg of body weight.

2. Carbohydrate and Energy Balance

To have enough energy, vegan athletes should turn to complex carbohydrates:

• Wholegrains (brown rice, oats, quinoa, wholewheat)
• Sweet potato, vegetables, fruit
• Pulses and root vegetables

Carbohydrate before and after training: Many people eat carbohydrate 1 to 2 hours before exercise. After exercise, quickly digested carbohydrates help refill muscle glycogen stores.

3. Healthy Fats to Support Training

For vegan athletes, healthy fat sources are needed for energy production and cell function:

• Avocado
• Olive oil, coconut oil
• Chia and flaxseeds
• Walnuts, almonds, cashews

4. Vitamins and Minerals to Plan For

Some vitamins and minerals that are commonly low in vegan diets are:

Vitamin B12:

• As it is found in animal foods, vegans need a supplement, as advised by their doctor or dietitian.
• Alternative: foods fortified with B12 (plant milks, cereals)

Iron:

• Iron from plants is absorbed less well than iron from animal sources.
• Eating it with vitamin C may help absorption (for example lentils with lemon juice).

Omega-3 Fatty Acids:

• DHA and EPA are found in fish, but the alternatives for vegans are:
• Walnuts, flaxseeds, chia seeds and, if your doctor advises it, an algae-oil supplement

Zinc and Calcium:

• For zinc: pumpkin seeds, chickpeas, wholegrains
• For calcium: dark green leafy vegetables, fortified almond milk, sesame

5. Water and Electrolyte Balance

• To replace the minerals lost through sweating during sport, drink regularly; your needs depend on your training and the weather, and some athletes drink about 2.5 to 3.5 litres a day.
• Coconut water is a popular source of electrolytes.

6. Eating Before and After Training

Before training:

• A meal containing carbohydrate and protein
• Examples: banana and peanut butter, wholegrain bread and avocado

After training:

• A meal containing protein and carbohydrate to support muscle repair
• Examples: quinoa and lentils, a plant protein shake

When well planned, vegan sports nutrition can support muscle development and your training. With enough protein, healthy fats, complex carbohydrates and any vitamin and mineral supplements your doctor or dietitian advises, vegan athletes can look after their strength and stamina. Planning your nutrition with a specialist matters for the long term, and results vary from person to person.

This article is for general information only; please consult your doctor and dietitian about your own situation.