If you're an athlete, chances are you've heard that a plant-based diet is not a good choice. After all, this is the same advice given to endurance athletes as well as bodybuilders who follow strict vegan or vegetarian diets. However, there's evidence that your body can benefit from a plant-based diet in some cases and these benefits can be amplified if you plan your meals carefully. Here are some of the pros and cons of being a vegan or vegetarian athlete:
Weight Management
Vegetarian and vegan diets are often higher in fiber, which can help you feel full longer, so you eat less. They're also lower in fat than non-vegan and non-vegetarian diets. As a result, vegetarians tend to be thinner than meat eaters.
Fiber-rich plant foods include whole grains (e.g., brown rice or quinoa), legumes (e.g., beans or lentils), fruits and vegetables with edible skins (e.g., apples with skin on them), nuts/seeds/peanut butter (but not oil).
Protein
Protein is essential for building and repairing muscles. It's good to make sure you're getting enough when you're an athlete, especially if your sport involves lifting heavy weights or sprinting often.
If you're not consuming enough protein in your diet, your body will start breaking down its own muscle tissue for energy--which means less muscle mass and fewer calories burned during exercise! The good news is that most plant-based sources of protein are easily digested by the body compared to animal sources; this makes them ideal for vegetarian and vegan athletes looking for high-quality fuel without any unwanted side effects (like bloating). Protein supplements can also be helpful if you're not getting enough from food alone; however, these products are not necessary if your daily diet includes plenty of legumes (beans), grains like oats or quinoa (a type of grain), nuts/seeds/nut butter like almonds/peanuts/peanut butter...
Iron and Zinc
Iron and zinc are two minerals that are important for athletes. Vegetarian diets are often high in iron, but they can also be low in zinc. Iron helps your body create hemoglobin, which carries oxygen to the muscles during exercise--and it's especially important for endurance athletes who burn more calories than other people do (like marathon runners). If you're a vegetarian athlete or just considering becoming one, here are some tips from registered dietitian Kristin Kirkpatrick:
- Beans, lentils, and tofu contain both iron and zinc; eat these foods as part of your meals regularly!
- Pairing fruits or vegetables high in vitamin C with legumes provides additional help for your body to absorb all those nutrients from plant sources.
Healthy Fats and Fiber
- FIBER IS IMPORTANT FOR DIGESTION
- Fiber helps you feel full and satisfied, so you won't overeat. The fiber in plant-based foods also helps with blood sugar control, which can be an issue for athletes who are trying to lose weight.
- Some examples of fiber-rich foods include fruits, vegetables, and legumes (beans).
- If you eat too much fiber at once it can cause diarrhea or constipation because there isn't enough water in your body at that moment to soften the stool before it passes through the colon (large intestine). This is why it's important not only how much but also when you eat this type of food!
Vitamin B12 and Iodine
Vitamin B12 and iodine are two nutrients that are important for athletes. Vitamin B12 is necessary for energy production, while iodine helps with thyroid function. Vegetarian and vegan diets tend to be low in both of these vitamins, so it's important for vegetarian/vegan athletes to plan their diets accordingly.
Vitamin B12 can be obtained through supplements or fortified foods such as cereals or nutritional yeast (which contains B12). However, some types of supplements are more effective than others: tablets don't work as well as shots because they may not absorb properly; shots work faster than pills; some people say that shots make them feel better after taking them; some brands require a prescription while others can be bought over-the-counter at pharmacies without one--so check with your doctor before purchasing any type!
A well-balanced vegetarian or vegan diet can be a great choice for athletes.
A well-balanced vegetarian or vegan diet can be a great choice for athletes. A dietician can help you plan your diet so that you're getting enough of the nutrients you need to fuel your activity, including protein, iron, and calcium.
There are many great resources online that provide information on how to eat healthfully as a vegetarian or vegan athlete. Some people are more at risk for deficiency than others (vegans may need to take supplements), but many athletes find that their diets improve once they start incorporating more plant-based foods into their meals.
To ensure this happens safely and effectively, it's important to track your nutrients using an app; these apps will allow you to keep track of daily calories consumed as well as specific nutrients like vitamin B12 or iodine--both of which may require supplementation if being on a long-term plant-based diet plan
Conclusion
Athletes have unique dietary needs, and a well-balanced vegetarian or vegan diet can be a great choice for them. However, it's important to keep in mind that these diets may not provide all the nutrients needed by athletes. For example, vegetarians may need to supplement with B12 and iron while vegans may need iodine and vitamin D supplements as well as ensure adequate intake of protein from plant sources such as legumes or nuts.
