Nutrition Tips for Vegan Athletes

It’s time to put an end to this notion that you cannot be a strong and fit athlete by consuming a vegan or a plant-based diet. The transition from an athlete to a vegan diet is not a daunting task. Because athletes consume a healthy diet consisting of nutritious whole foods. The only difference in this transition is the exception of meat and animal products. You do not have to make life-altering adjustments to adapt to a vegan and plant-based lifestyle.

 

As a vegan athlete, you need to consider certain crucial factors regarding your diet and lifestyle. If you can inculcate these points in your lifestyle, then going the vegan route is not that difficult at all. If you are a vegan athlete, all you need is to follow these tips, and you will be good to go.

 

  • Staying Hydrated

 

We cannot emphasize enough the importance of hydration. Not just for athletes; hydration is a crucial factor for a healthy body. It is important to stay hydrated consistently throughout the day. Lack of hydration can lead to several discomforts including, fatigue, headaches, cramping, and brain fog. These might eventually lead to a decrease in their performance. Water is the best source of hydration, but apart from water, you can also sip on fresh juices and coconut water. Fresh fruit juices are a lot healthier than sugar-loaded energy drinks and will also replenish your body with the loss of energy after intense workout sessions. Coconut water is also a great option to keep you hydrated and also reload your body with electrolytes lost through sweat.

 

  • Eating the Rainbow

 

This simply means including lots of colorful vegetables and fruits in your diet. It will ensure that your body will get maximum pigments or phytonutrients that are naturally available in fresh fruits and vegetables. The different colors of plants indicate the different essential nutrients and health benefits. Eating colorful foods will ensure that you are getting plenty of antioxidants, minerals, vitamins, essential amino acids, proteins, and phytonutrients. Include lots of berries, dark-colored fruits, brightly-colored vegetables, and leafy greens in your diet. 

 

Fruits are super healthy and a good source of many essential nutrients. Consuming fresh fruits every day will ensure that you get enough vitamin C, potassium, and folate. Fruits are also rich in dietary fiber and keep your gut healthy. You can include fruits in so many ways in your diet. A healthy granola bowl with freshly chopped fruits as breakfast is a great way to start your day. If you are running late, make a mixed berries smoothie, and you are good to go. Fresh fruit juices will replenish lost energy and also keep you hydrated. Having fruit salads makes a healthy snacking choice.

 

Stocking up on seasonal vegetables will also provide you with different nutrients required by your body. One cannot stress enough about eating fresh vegetables every day. There are so many ways to include a portion of veggies in your diet every day. You can have raw vegetables with guacamole, salsa, or different dips to make it taste better. You can make different types of vegetable stir fry, stew, and curry. Adding portions of leafy greens like kale and spinach, along with fresh fruits to make a delicious and healthy smoothie. You can have big portions of salads with vegetables, tofu, and beans. 

 

Including vegetables ensure that you are stocking up on your carbohydrates and starch intake. Vegetables are high key antioxidants, minerals, and vitamins. Consuming a well-balanced diet of fruits and vegetables will ensure that you are not lacking in the essential nutrients. 

 

Having a balanced portion of fruits and vegetables will give you the essential nutrients, dietary fiber, antioxidants, phytonutrients, amino acids, vitamins, and minerals. All that is required to keep your body healthy is found in colorful fruits and vegetables.

 

  • Consuming superfoods

 

The main source of superfoods is from the plant. These humble foods are nutrient-dense and so healthy for your body. Of course, you do not have to include these in your diet in each meal. Consuming superfoods regularly boosts your performance and amps up your energy levels. There are so many plant-based superfoods like:

Chia seeds

Hemp seeds

Spirulina

Matcha

Goji Berries

Cacao

Blueberries

It is so easy to incorporate these into your diets. You can have these as energy balls, in your acai bowls, granola bars, and smoothies.

 

  • Getting enough protein 

 

The macro-nutrient protein is very crucial, especially for athletes. Being an athlete involves strenuous physical exertions and intense work-outs. Continuous physical activities involve wear and tear of muscles and tissues. Protein helps in the growth of new cells and repairs broken tissues and worn-out muscles. Therefore, an athlete needs to consume as much protein as possible in their diet. Although, it is easier to fulfill your protein requirements by eating meats and other animal products. But it is not difficult to get a sufficient amount of protein from plant-based sources. There are many sources of protein from plant-based food. The key is to have a healthy plant-based dubai meal plan that is high in protein.

 

There’s no need to get alarmed regarding protein deficiency in vegan athletes. Because there’s no room for such an alarm. It is very easy to include plant-based protein in your diet that will suffice for your daily protein requirements. 

 

At Root’D, we have specially devised healthy protein-based meal plans. These are curated for those looking for a higher protein intake in their diet. Here’s a sample healthy protein-based meal plan from Root’D that you can subscribe to.

 

Sunday 

 

  • Breakfast

         Protein-Packed Pesto Sandwich

Protein – 27.1 Gms

Calories – 500

 

  • AM Snack 

          Acai and Berry Smoothie 

Protein – 6 Gms

Calories – 200

 

  • Lunch 

         Broccoli and tempeh Teriyaki With Quinoa

Protein – 21.2 Gms

Calories – 450

 

  • PM Snack

         Chocolate Chips energy balls

Protein – 5.4 Gms 

Calories – 200

 

  • Dinner 

         Puy Lentil Citrus Salad   

Protein 31.5 Gms

Calories – 550

 

Monday

  • Breakfast

         Leek  Quiche Tart

Protein – 21.5 Gms

Calories – 500

 

  • AM Snack

         Dark Choco Hazelnut Bite

Protein – 8 Gms

Calories – 180

 

  • Lunch

         Colorful Salad

Protein – 29.4 Gms

Calories – 550

 

  • PM Snack

         Hummus with Cucumber Sticks

Protein – 9.6 Gms

Calories – 204

 

  • Dinner

         Sweet Potato Chili Jacket

Protein – 21.2 Gms

Calories – 521

 

Tuesday

 

  • Breakfast

         Scramble Mediterranean

Protein – 22 Gms

Calories – 501

 

  • AM Snack

         Peanut Butter Protein Shake

Protein – 15.5 Gms

Calories – 200

 

  • Lunch

          Roasted Veggie Pasta

Protein – 21.2 Gms

Calories – 550

 

  • PM Snack

         Beetroot Dip With Veggie Sticks

Protein – 5 Gms

Calories – 100

 

  • Dinner

         Glazed chickpea with Teriyaki

Protein – 20.2 Gms

Calories – 550

 

Wednesday

 

  • Breakfast

         Hight Protein Overnight Carrot Oats

Protein – 18 Gms

Calories – 500

 

  • AM Snack

         Super Chocolate Smoothie

Protein – 5.3 Gms

Calories – 200

 

  • Lunch

          Mexican Lettuce-Bun Burger

Protein – 20 Gms

Calories – 550

 

  • PM Snack

         Tempeh Summer Rolls

Protein – 16.8 Gms

Calories – 200

 

  • Dinner

          Plant Quinoa Salad 

Protein – 22 Gms

Calories – 550

 

Thursday

 

  • Breakfast

          Protein Pack Strawberry Chia Pudding 

Protein – 20.4 Gms

Calories – 500

 

  • AM Snack

         Fresh Fruit Salad

Protein – 5.2 Gms

Calories – 200

 

  • Lunch 

         Stir-Fried Vegetables with Tempeh  

Protein – 26.9 Gms

Calories – 550

 

  • PM Snack

         Dates & Peanut Butter 

Protein – 5 Gms

Calories – 200

 

  • Dinner

         Vietnamese Noodle Bowl

Protein – 22 Gms

Calories – 550

 

Saturday

 

  • Breakfast

         Vegan Omelette

Protein – 27.5 Gms

Calories – 500

 

  • AM Snack

          Ginger & Roasted Carrot hummus with cucumber sticks

Protein – 4.9 Gms

Calories – 100

 

  • Lunch

          Balela Salad (Mediterranean Chickpea Salad)

Protein – 22.5 Gms

Calories – 550

 

  • PM Snack

         Tempeh Summer Rolls

Protein – 16.8 Gms

Calories – 200

 

  • Dinner

         Mexican Lettuce-Bun Burger

Protein – 20 Gms

Calories – 550

 

That was a sample high protein-based meal plan from Root’D. This meal plan is ideal for those trying to gain maximum from plant-based foods without having to rely on supplements. We have a lot more healthy vegan meal plans that can be delivered anywhere in Dubai, Abu Dhabi, and Sharjah. At Root’D you will get the best vegan meal plan delivery. The meal plans are curated by the best nutritionists and prepared by top-class chefs. Now, get home-style cooked vegan food delivered hassle-free at your doorstep. So, subscribe to Root’D and select the best meal plan made according to your needs and nutritional requirements. 

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