Plant-Based Diet For Athletes: Getting Started Guide

A plant-based diet is a great way to improve your health, help the environment, and support animal welfare. However, it can be challenging to know where to start, especially for athletes who have unique nutritional needs. Here are some tips to help you transition to a plant-based diet:

- Take small steps: Instead of going cold turkey, gradually reduce your consumption of animal products. Start by eliminating red meat, then poultry, and finally fish before transitioning to a fully vegan diet. This approach helps prevent overwhelm and makes it easier to stick to your new diet.

- Focus on staple foods: Include a variety of plant-based foods in your diet, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods provide essential nutrients and can be combined in endless ways to create delicious meals.

- Get creative with recipes: Experiment with different plant-based recipes to find what works best for you. There are plenty of resources available online and in cookbooks to help you discover new and exciting ways to prepare plant-based meals.

- Supplement wisely: While a well-planned plant-based diet can provide all the nutrients you need, some athletes may benefit from supplements like vitamin B12, vitamin D, and omega-3 fatty acids. Consult with a healthcare professional to determine if supplementation is right for you.

- Plan and prepare: Meal planning and preparation are key to success. Stock your kitchen with plant-based staples, try new recipes, and prepare meals in advance to make your transition easier.

- Join supportive communities: Connect with other plant-based athletes online or in your community. They can provide valuable advice, support, and inspiration during your journey.

The Vegetarian Athlete Diet

Some staple foods in the Vegetarian Athlete Diet include:

• All kinds of vegetables, cooked and raw
• All kinds of fruits, usually raw
• Beans and other legumes: lentils, chickpeas, black beans, pinto beans, adzuki beans
• Starchy vegetables like potatoes and sweet potatoes
• Whole-wheat bread, pitas, and bagels
• Other grains and seeds: bulgur wheat, buckwheat, farro, millet, quinoa, flaxseed, hempseed, chia seeds
• Nuts, nut milks, nut butters: almonds, cashews, walnuts, almond milk, hazelnut milk, peanut butter, almond butter, sunflower seed butter
• Soy products: tofu, tempeh
• Tea and coffee (limited)

Supplements are not necessary for everyone following the Vegetarian Athlete Diet, but some supplements are recommended. Vitamin B12 is important for those following a plant-based diet as it is not naturally found in plant foods. Vitamin D and omega-3 fatty acids (DHA and EPA) are also recommended by many doctors.

High-Protein Vegetarian Foods

A plant-based diet is a great way to improve your health, help the environment, and support animal welfare. However, it can be challenging to figure out how to get started, especially for athletes who have unique nutritional needs. Here are some tips and high-protein vegetarian foods to help you transition to a plant-based diet while ensuring you're getting enough protein to support your athletic performance:

Gradual Transition:

Instead of going cold turkey, consider taking small steps. Start by eliminating red meat, then poultry, and gradually work your way towards a fully plant-based diet. This approach helps prevent overwhelm and gives you time to find answers to any questions you may have about going vegan.

It's a common misconception that you need to rely on meat to get enough protein. There are plenty of plant-based sources of protein that can help you meet your needs as an athlete. Here are some high-protein vegetarian foods to include in your diet:

• Lentils (dal): Lentils are a staple in Indian cuisine and are a great source of protein.
• Kidney beans (rajma): Kidney beans offer substantial protein and are commonly used in Indian dishes.
• Chickpeas (chana or kabuli chana): Chickpeas are versatile and rich in protein. They can be added to salads, soups, or cooked as a curry.
• Soybeans and soy productsSoybeans and related products like tofu and tempeh are excellent sources of protein.
• Green peas (matar): Green peas contribute a good amount of protein to Indian meals.
• Spinach (palak): Spinach provides protein along with other essential nutrients.
• Broccoli: Broccoli is widely available and offers a good amount of protein.
• Moringa leaves (drumstick leaves or sahjan): Moringa leaves are high in protein and are used in various Indian dishes.
• Amaranth leaves (chaulai): Amaranth leaves are leafy greens with noteworthy protein levels.
• Cluster beans (guar): Cluster beans are a vegetable found in India that contains protein.
• Quinoa: Quinoa is a perfect choice for vegetarians as it contains all nine essential amino acids. It provides protein, fiber, magnesium, and B vitamins.
• Nuts and seeds: Nuts and seeds like almonds, chia seeds, hemp seeds, and pumpkin seeds are packed with protein, fiber, and antioxidants.
• Edamame: Edamame offers a good amount of protein and is also rich in fiber and other nutrients.
• Yogurt: Yogurt provides protein and is packed with probiotics, which are great for gut health.
• Paneer: Paneer is a rich source of protein and can be added to paratha, stir-fry, soup, salad, or curry.

Meal Planning and Preparation:

Planning your meals in advance is crucial for success on a plant-based diet, especially when you're an athlete with specific nutritional needs. Here are some tips to help you plan and prepare:

• Create a meal plan: Write down your commitment to transitioning to a plant-based diet and your reasons for doing so. Make a schedule and set a specific start date.
• Find plant-based alternatives: Research and experiment with plant-based alternatives to your favorite meat-based dishes. There are plenty of options available, from tofu and tempeh to plant-based meat alternatives.
• Prepare for social situations: Let your friends and family know about your dietary changes and offer to bring your own food to gatherings. You can also suggest vegetarian-friendly restaurants or ask chefs to prepare special dishes that meet your needs.
• Supplement wisely: While it's possible to get all the nutrients you need from a well-planned plant-based diet, some supplements may be beneficial. Vitamin B12, vitamin D, omega-3 fatty acids (DHA and EPA), iodine, zinc, vitamin K2, and selenium are commonly recommended for plant-based athletes.

Remember, it's important to listen to your body and make adjustments as needed. A plant-based diet can be highly beneficial for athletes, providing improved energy levels, faster recovery, and enhanced performance. By gradually transitioning, including high-protein vegetarian foods, and planning your meals, you can successfully adopt a plant-based diet that supports your athletic performance and overall health.

The Benefits of a Plant-Based Diet for Athletes

A plant-based diet is an optimal sports diet. Many athletes have reached the top of their athletic careers while following a plant-based diet. A plant-based diet provides all of the nutrients your body needs for training and competition, including sufficient carbohydrates to fuel workouts, sufficient protein to build muscle, and sufficient micronutrients to support recovery.

Leaner Body Mass

Research has found that vegan diets are associated with a lower body mass compared to vegetarian or omnivorous diets. This can be largely explained by replacing energy-dense animal-based foods with lower-calorie-dense plant-based foods that generally have a higher water content, lower fat content, and higher fiber content. Plant-based foods also result in an increase in the thermic effect of food, meaning we expend more calories digesting plant-based foods than animal-based foods. A leaner body mass is frequently desired, particularly in endurance sports, as reduced body fat is associated with increased aerobic capacity, and consequently improved endurance.

Improved Recovery

Exercise (and other diet and lifestyle habits) produces free radicals, which can damage our cells when the production of these free radicals exceeds the body's ability to neutralize them. Plant-based whole foods are high in antioxidants, which neutralize these free radicals. Short-term inflammation after exercise is a normal response and helps the body to heal after a short bout of exercise. However, chronic inflammation may reduce recovery. Plant-based diets have also been consistently shown to reduce markers of inflammation in the blood.

Improved Health

Plant-based diets are protective against many of the diseases we see today. Plant-based diets are high in carbohydrates, low in fat, and rich in vitamins, minerals, and antioxidants, and can support or improve your athletic performance.

Carbohydrates

Carbohydrates are the primary fuel used during high-intensity exercise. Carbohydrates are also essential for replenishing glycogen stores in the muscles and liver after exercising. The current recommendation from the American College of Sports Medicine is for athletes to consume 5–10 grams of carbohydrates per kilogram body weight per day, depending on the exercise intensity and duration. While complex carbohydrates from whole foods are optimal for health, simple, high-glycemic-index carbohydrates can support athletic performance and glucose delivery during exercise.

Protein

Compared with carbohydrates, protein is used only minimally for fuel. Its primary function is building and maintaining body tissue, especially muscle. The recommended dietary allowance for the average, sedentary or lightly active adult is 0.8 grams per kilogram of body weight per day. For most people, this is more than enough.

For athletes, the protein guidelines are:

• 2-1.4 grams/kilogram/day for endurance athletes.
• 6-1.8 grams/kilogram/day for strength and power athletes.

2+ grams/kilogram/day for bodybuilders in short-term cutting phases.

Athletes looking for additional protein can get an extra boost from beans, soy milk, nuts, seeds, and soy products, including tofu, tempeh, and veggie burgers. Multiple clinical trials have demonstrated that when matched for protein and training, plant proteins are just as effective at building muscle as animal proteins.

Fat

Fat is a necessary part of the diet, as it plays a role in the absorption of fat-soluble vitamins, is an alternative energy source, and is used in the production of hormones. The general recommendation for fat intake for athletes is 20-35% of daily calories, according to various position papers published by sports associations. It is also recommended in those position statements that saturated fat intake be kept to below 10% of daily calories. Low-fat diets providing around 10% of daily calories from fat, though beneficial for certain diseases such as type 2 diabetes, are not well studied in athletes. High-fat diets are not recommended for athletes due to their limitation of important nutrients, especially carbohydrates and fiber. Plant-based omega-3 fats found in nuts are anti-inflammatory and may promote recovery in athletes.

Carbohydrates, Protein, and Fat for Athletes

Carbohydrates, protein, and fat are the three main macronutrients that are essential for an athlete's diet. Here is a detailed breakdown of each:

Carbohydrates

Carbohydrates are the body's main source of energy for athletic events and high-intensity exercises. Consuming carbohydrates before exercise can help restore glycogen stores, which are called upon during prolonged training and high-intensity competition. Carbohydrate meals should be low in fat and easily digestible.

The recommended daily carbohydrate intake for athletes ranges from 350g to 500g. For high-intensity training, the suggested intake is 6-10g/kg body weight/day. Consuming carbohydrates during exercise lasting longer than an hour can improve performance. Fluids, gels, and solids are some ways to ingest carbohydrates during exercise.

It is also important to consume carbohydrates after exercise to restore muscle glycogen stores. At least 60-90g of carbohydrates should be consumed within 15-30 minutes after exercise.

Protein

Protein is essential for building and maintaining body tissue, especially muscle. The recommended dietary allowance for sedentary or lightly active adults is 0.8g/kg body weight/day. For athletes, the protein guidelines are:

• 1.2-1.4g/kg/day for endurance athletes
• 1.6-1.8g/kg/day for strength and power athletes
• 2+g/kg/day for bodybuilders in short-term cutting phases

Athletes can get an extra boost of protein from beans, soy milk, nuts, seeds, and soy products like tofu, tempeh, and veggie burgers.

Fat

Fat is a necessary part of the diet, playing a role in vitamin absorption, energy source, and hormone production. The general recommendation for fat intake for athletes is 20-35% of daily calories. Saturated fat intake should be kept below 10% of daily calories.

Plant-based omega-3 fats found in nuts are anti-inflammatory and may promote recovery in athletes. Athletes could also consider an algae-based omega-3 supplement.

A Typical Day of a Plant-Based Diet for Athletes

A plant-based diet for athletes is not too different from a normal healthy diet, except for the exclusion of meat and animal products. A plant-based diet for athletes is rich in nutrient-dense, whole foods. It is also high in protein and calories to meet the athlete's nutritional needs. Here is a sample daily routine for a plant-based athlete:

Morning

Upon waking up, drink a cup of coffee. This can be followed by a morning workout, such as a one-hour swim. After the workout, a nutritious breakfast is essential to replenish energy levels. A good option is a big bowl of red lentil dal with onions, garlic, scallions, herbs, and spices such as turmeric, served over pearl barley. This provides a good balance of carbohydrates, protein, and healthy fats.

Lunch

For lunch, a large salad with a variety of vegetables, legumes, and a plant-based dressing is a great option. Include some roasted or plain chickpeas for added protein. This will fuel the athlete for an afternoon workout.

Afternoon Workout

The afternoon workout can be tailored to the athlete's preferences and can include lifting weights, spin class, hot yoga, or a power walk. It is important to listen to your body and choose a workout that suits your energy levels and goals.

Post-Workout

After the workout, it is crucial to replenish the body with nutrients. A smoothie made with oat milk, ice, blueberries, raspberries, banana, almond butter, cacao nibs, and chia seeds is an excellent choice. This provides a good balance of carbohydrates, protein, and healthy fats. It is also important to stay hydrated, so be sure to drink plenty of water throughout the day.

Dinner

For dinner, a hearty meal such as rice and beans with bell peppers, tomatoes, avocado, and salsa is a great option. This provides complex carbohydrates, protein, and healthy fats to support the athlete's recovery and performance.

Evening

In the evening, it is important to focus on recovery and relaxation. Spending time with family, friends, or engaging in hobbies can help reduce stress levels and promote a good night's sleep.

Sleep

Getting adequate sleep is crucial for athletes to support their performance and recovery. Aim for 7-9 hours of uninterrupted sleep in a cool, dark, and comfortable environment.

Frequently asked questions