A lot of athletes are now opting for plant-based diets because of various reasons including health, performance, and environmental concerns. But on a vegan diet, you will be avoiding a large variety of animal products and sticking to some particular food groups. So it is important for you to have the proper education to avoid various problems like nutrient deficiency, especially, if you are engaging in sports or other similar activities that need much energy. Therefore, we share some of the important tips that can be helpful for vegans to maintain a healthy and nutritious diet.
Have A Plan
Form a plan that can help you to gain all the essential nutrients to meet your daily requirements. It can be difficult for you to find vegan foods and vegan delivery when you go outside. Therefore, planning beforehand is important so that you won’t have to satisfy your appetite with a protein bar.
Get Enough Protein
Getting enough protein is important for maintaining high energy levels. But on a vegan diet, it might be difficult for you to get enough protein to cover your daily requirements. Hence, you have to include various protein sources in your daily meal plans.
There is a lot of plant-based foods that are high in protein including beans, soy products, lentils, peas, seeds, nut and nut butter, etc. Spread your protein consumption through the day to make sure that you are getting enough of this important nutrient.
Be Aware Of Calcium
Calcium is especially important for athletes. They put a lot of stress on their bones, so they should be stronger and healthier. Include different calcium sources like green vegetables, soy products, and fortified cereals and other products in your plant-based recipes.
Consider Healthy Fats
Athletes will be burning a large number of calories every day during their training and workout sessions. Hence, they can easily feel tired if they do not consume enough healthy fats and carbs that the body use for producing energy.
But make sure to avoid unhealthy fats and try to consume different healthy fats like nuts, seeds, avocados, oils, algae, etc.
Remember Vitamin B12
As this vitamin does not naturally occur in plants, you have to take foods that are fortified with B12 or its supplements. It is important to get this nutrient through your diet, as its deficiency can lead to irreparable damages.
The above tips can be helpful for athletes to attain their daily nutrition. But if you want to plan a healthy meal, it is important to see a dietician or nutritionist who can form detailed diet plans for you.