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What should a vegetarian diet be like for a physically active person? Is it not harmful to exclude animal products for people with increased physical activity from the diet? Will it not cause a deficiency of essential nutrients and contribute to the deterioration of condition or he alth?

Arevegetarianismand activefitnessare mutually exclusive? According to the latest research, a properly balancedvegetarian dietprovides essential nutrients regardless of age or lifestyle, and thus is able to meet the needs of physically active people. Many famous athletes have reported that switching to a plant-based diet was associated with significant improvements in athletic performance and well-being.

Vegetarianism and fitness: essential nutrients

A vegetarian dietfor people exercising fitness should contain products with high protein and carbohydrate content, minerals and vitamins, so it should bevaried . It is also worth paying attention to the time of meals and adjusting them to the intensity of physical activity. Frequent and intense fitness classes require an increased amount of calories and an adequate supply of macronutrients.

Protein in the diet of a vegetarian fitness exerciser

A vegetarian diet easily meets your daily protein requirements, which mainly come from dairy products, cheese, and eggs. Legume seeds are also rich in protein, especially soybeans and cereal products: groats, pasta, wrapped flakes and nuts. It is also worth remembering about the appropriate calorific value of the diet, thanks to which it will be easier to meet the demand not only for protein, but also for other nutrients.

Carbohydrates before or after training?

Athletes on a vegetarian dietshould not have problems with getting enough carbohydrates to their bodies. However, the time of eating individual products should depend on the time of training.

There are two types of carbohydrate:

  • simple carbohydrates - recommended for consumption shortlybefore training , because they are quickly absorbed and cause a quick flow of energy. Their source is fresh and dried fruit and fruit cocktails.
  • complex carbohydrates - containing large amounts of dietary fiber, help in rebuilding glycogen stores used during training, so it's best to eat themafter exercise . Their sources are: groats, oatmeal, barley flakes, whole grain bread, pasta, rice, potatoes, corn, legumes.

Active vegetarians need more vitamins

The demand for vitamins in people practicingfitnessis increased in relation to people avoiding physical activity. This is due to increased oxidative stress arising from intense physical activity. However, athletes on a varied vegetarian diet should have no problem with vitamin deficiencies. A colorful diet with plenty of vegetables and fruits ensures their proper level.

Minerals in a vegetarian diet

The most important minerals for athletes areiron and calcium . While getting the right amount of calcium is relatively easy, since calcium is found in milk, dairy products, and some plants (green leafy vegetables, kale, turnips, and cabbage), it is a bit more difficult to maintain adequate iron levels.

Remember! To increase iron absorption from plant foods, combine foods high in iron with foods rich in vitamin C, such as tomatoes, peppers and citrus.

The absorption of non-heme iron (derived from plant products) is slower than that of heme iron (animal origin). In addition, it may be additionally hampered by phytates, polyphenols, calcium, and phosphates, which bind iron into non-digestible compounds.

However, there are ways to eliminate them and increase iron absorption. Combine foods high in iron with foods rich in vitamin C, such as tomatoes, peppers and citrus, or add fermented soy products (tofu, tempeh) to your food.

The sources of iron in a vegetarian dietare beetroot, parsley, wheat germ, sunflower seeds, broccoli, lettuce, chickpeas, soybeans and beans.

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Principles of a vegetarian diet

A vegetarian diet implies the exclusion of meat products from the menu, and one type of this diet - also fish. However, products derived from animals are allowed, such as milk and dairy products, eggs, honey, which is excluded in the more stringent version of plant-based diets - veganism. Dishes can be prepared with any culinary technique, starting with frying, ending with baking, stewing or cooking forsteaming.

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Diets for active people