Nutrition Tips for Vegan Athletes

Nutrition Tips for Vegan Athletes

Being a competitive athlete isn’t easy, and adding veganism can make things even more complicated. If you are a vegan making your way into the world of athletics, then you know that there are many difficulties in keeping up with workouts while maintaining your diet. 

But with the right systems in place, you can easily keep up both your workout routine and diet. Read on for some nutrition tips about how to be a successful vegan athlete.

Take a Pre-Workout Boost

You need to fuel up before a workout, to have the energy to complete it and give it your all. Unfortunately, most pre-workout mixes and drinks are not vegan. Luckily, there are still pre-workout options for vegans. You just need to know where to look for them. 

Keep this tip in mind before your next workout, fuel up right, and you will be able to accomplish more while you are exercising. Having the energy to spend more time training and increasing your skills will make you a better athlete in the future. 

Focus on Vegan Protein Sources

Your body needs protein to gain muscle mass as you train, so be careful to pay extra attention to your intake of proteins. The minimum amount for an athlete is up to2 grams of protein per kilogram of body weight

So, for someone of about 200 lbs, that translates to about 30 grams of protein per day. This is a lot to keep up with, even for someone not following a vegan diet. To help you out, here is a list of some great protein sources that are vegan-friendly: 

  • Black beans
  • Garbanzo beans/chickpeas
  • Tofu
  • Quinoa
  • Oats
  • Mushrooms
  • Lentils

Incorporating the above foods into your meals will boost your protein intake and improve your performance. 

Be Picky With Your Vegan Foods

Don’t assume something is good for you and has beneficial nutritional content just because it is vegan. For example, foods like Oreos and veggie chips might fit into your vegan diet, but they will not help you in your fitness journey. 

You will need to focus extra on eating meals that still have a high content of vitamins, proteins, and carbohydrates while exuding processed sugars and trans fats as much as you can. Your priorities should be both health and veganism to maintain your workout routine. 

Post Workout/Training

After a training session, your body will be depleted of all of its sugars and quick energy sources, so your main goal should be replacing these right after a workout. The best options for those that follow the vegan diet are sugary fruits. Fruits are especially good to help restore your energy after a long training session because of their high nutritional content

Bananas are high in potassium to prevent muscle cramps making them a great fruit to have in the recovery phase. Incorporating some protein is also good to help expedite the recovery from a strenuous workout. You can try soy milk or a meal with one of the high-protein vegan foods listed above. 

Stay Fit and Vegan

If you are having trouble with maintaining your vegan lifestyle and your athletics, don’t be worried. It is a very difficult diet to manage, especially while being involved with strenuous physical activity. But with the right strategies, you can keep this diet and continue to grow your athleticism and strength healthily. 

By fueling up before and after your workouts with healthy vegan options rich in protein and healthy carbohydrates, you will be able to continue to grow as an athlete without sacrificing your plant-based diet. Good luck and stay healthy!