Are a vegan diet and active sports mutually exclusive? According to the latest scientific reports, a wholesome diet composed only of plant products will provide you with everything you need to feel he althy and have the strength to exercise actively. So check what fitness vegans should eat.
The diet of physically active vegans should be more caloric and contain more protein, carbohydrates, some minerals and vitamins, so that the body is prepared for intense training. A properly composed and adapted vegan diet to sports activities will ensure a beautiful figure and improve your physical condition.
The vegan diet excludes animal and animal products such as milk and dairy products, eggs, and honey. The diet is based on plant foods, so you can eat vegetables, fruits, whole grains, legumes, nuts and seeds.
Veganism and sport: essential nutrients
Active vegans should provide the body with high-quality protein, mainly from grains and legumes, carbohydrates, as well as calcium, iron and antioxidants (vitamin E, vitamin C and carotenoids).
Vegan diet for active people: how much protein to eat?
People on a vegan diet are able to cover the body's protein needs by eating only plant-based foods. Compared to the diet of people who do not play sports, the amount of protein eaten daily may be additionally increased in physically active people to 1.2-1.4 g / kg body weight per day. Protein is used to rebuild damaged tissues during exercise and increases strength and weight gain in the event of long workouts.
The best vegetable sources of protein, which are also a source of carbohydrates, include: brown rice, barley groats, whole grain bread, chickpeas, lentils, soy milk, tofu. The secondary sources of protein are: spinach, broccoli and bananas.
Active vegans should eat protein three times a day. It is worth composing dishes by combining grains and legume seeds or nuts in one meal, because this allows you to meet 20% of the daily protein requirement.
Vegan diet foractive: carbohydrates
Carbohydrates are the most effective energy fuel for exercising vegans. They are stored in the muscles and the liver in the form of glycogen. During exercise, glucose in the blood is the first to be used, and when it is absent, the body uses up its reserves. It is therefore important to provide the body with the right amount of carbohydrates.
Remember, simple carbohydrates are quickly digested and absorbed, so they increase energy during training. Therefore, they should be consumed just before, during or immediately after exercise. The source of simple carbohydrates for vegans involved in sports are fresh and dried fruits.
Dried dates are especially recommended for physically active vegans due to the high content of simple sugars. On the other hand, fresh fruit should be chosen, e.g. bananas, grapes.
On the other hand, complex carbohydrates are digested and assimilated more slowly, so to improve the efficiency of exercise, you should eat them a few hours before and several hours after training. Consuming products rich in complex carbohydrates after training helps to restore glycogen stores, preparing the body for the next exercise.
The source of complex carbohydrates recommended in the diet of sports vegans are: cereal products such as: brown rice, oatmeal, barley, groats, legume seeds, potatoes, corn, pasta.
They will be perfect after training:
- brown rice with vegetables,
- wholemeal pasta with spinach and sun-dried tomatoes,
- rice and lentil stew,
- buckwheat with nuts and spices.
Vegan diet for active people: vitamins
Active vegans should have no problem with vitamin deficiencies. A diet rich in vegetables and fruits ensures the maximum amount of them. A vegan diet is also a source of antioxidants that have a positive effect on the athlete's body: they protect against the effects of free radicals, of which there are more when we live actively, because exercise stimulates the oxidation process that generates their formation.
Free radicals are molecules with high physical activity, they accelerate the oxidation process and can cause heart disease, cancer, weakened immunity, and acceleration of aging.
The antioxidants include: carotenoids (source: watermelon, pumpkin, pepper, carrot, kale, spinach, broccoli, tomato), vitamin E (sources: nuts, seeds, cereals, green leaves), vitamin C (sources : strawberries, black currant, citrus, pepper,broccoli) .
ImportantThe only vitamin that people on a vegan diet should take is vitamin B12, which is not found in plant foods.
Vegan diet for active people: calcium and iron
Vegans-athletes should take care of the inclusion of calcium and iron-containing products in the diet, because their deficiencies affect the functioning of the athlete's body. Too low iron concentration in the body causes quick fatigue during long physical exercises and a decrease in energy. A good source of iron is: lentils, red and white beans, soybeans, tofu, chickpeas, pumpkin seeds, dried apricots.
Athletes are at risk of calcium deficiency because muscles contract more often during exercise, using more calcium in the process. Contrary to popular belief, vegans who exercise fitness are able to cover their calcium needs with their diet.
Sources of calcium are: tempeh, sesame, soy, soy milk, tofu, almonds, lentils, beans, dried figs, turnips, broccoli, kale.