Foods you should eat if you are a vegan athlete

Being vegan is totally compatible with the practice of high-performance sports. Vegan and vegetarian diets are suitable for all stages of life. They are also valid for sportsmen and athletes. In this article we tell you which foods you should eat if you are a vegan athlete.

The vegan diet will provide you with all the specific nutrients you need if you choose the right foods and plan your menus well. The vegetarian athlete’s diet must be well planned to avoid nutritional deficienciesimprove performance and prevent injuries.

Diet in a vegan athlete

Vegan diet for athletes
A vegan diet is not incompatible with sports practice, even if it requires a greater approach to the nutrients we ingest.

A vegan person may have ideological or health reasons, or may simply choose this option because it is the type of food they like best. But their menus can be as balanced as those of an omnivorous person. And, of course, it’s not incompatible with playing sports or even being a professional athlete.

A vegan diet for athletes should take into account the needs of an athlete. And, for example, pay particular attention to the replacement of proteins, so present in foods of animal origin. These nutrients have shown be essential in muscle recovery.

Do vegan athletes really exist?

The answer to this question is a resounding yes. And also athletes who compete in all sports modalities. Here are some examples:

  • Lizzy HawkerUltra-runner and 5-time winner of the Montblanc Ultra Trail.
  • edwin mose2 times Olympic champion in the 400 m hurdles.
  • Dave Scottvegan triathlete, 6 times winner of Iron Man Hawaii.
  • Alberto Pelaez Serrano, vegan runner and ultra-distance runner.
  • Aguero serious “The Ku“, footballer.
  • Patrick Bobumian“Germany’s strongest man”.
  • THE williams sisterstennis players.
  • Franco Merdranovegan Calisthenics practitioner.

What foods should you eat if you are a vegan athlete?

There are a number of foods that are essential to include in your diet to get adequate nutrition.

Fruits and vegetables

A vegan athlete will have like Base your diet on fresh, seasonal foods. Following a vegan diet in the athlete does not consist in eating only rice and pasta, as is often thought.

Seasonal vegetables and fruit are essentialWell, like all athletes, they have some increased need for vitamins and minerals. In the case of athletes who are in a period of body recomposition, for example trying to lose fat, vegetables will have priority.

In those where the goal is to gain weight and improve performance, fruit will take priority (Among other foods that we will mention later), because, although they are also satiating, they provide more calories and carbohydrates than the previous group.

It is worth noting the importance of phytonutrients contained in vegetables. These substances are able to reduce muscle damage and promote recovery, according to a study published in the journal Nutrients.

Carbohydrates in a vegan athlete

We can include rice, oats, quinoa and other seeds and nuts that will provide us, in addition to proteins and healthy fats, with an infinity of vitamins and minerals. The lgreens and nuts They will be a good source of carbohydratesin addition to the main sources of protein in the vegan diet.

This is one of the reasons why it would be preferable to do without other, less interesting cereals, in favor of add more diet options with legumes, seeds and nuts. Also using legume flours (such as chickpea flour) or legume pasta (peas, lentils) instead of wheat pasta.


Legumes in the diet
Legumes are an important source of vegetable protein, so the athlete’s diet must contain them.

For many, this is where the problem with a vegan diet in athletes lies. Since when we think about this macronutrient, we think more about animal sources. However, the lGreens and nuts are good sources of plant protein.

They can be eaten in stews, salads, in preparations such as hummus. or creams such as cashew and peanut cream, very dense in calories and nutrients. Like the nut cream versions (almond cream, hazelnut cream), which can be made at home by simply crushing the nut.

Furthermore, Mushrooms and mushrooms are also foods to be taken into account for their nutritional quality, as well as brewer’s yeast. A couple of tablespoons can provide any dish with about 12-15g of protein.


essential fatty acids could be considered a health disadvantage in a vegan model, since, as is known, oily fish is the best source of essential fatty acids of the omega 3 series. However, this does not mean that they are the only food that contains them. We can find sources of vegan fats in:

  • Peanuts: walnuts, peanuts, almonds, hazelnuts, cashews, pistachios, pine nuts, etc.
  • Seeds: pumpkin, sunflower, sesame, flax, poppy, etc.
  • fatty fruits: avocados, olives, etc.
  • Oil olives, nuts or seeds.
  • Margarine vegetable (preferably organic).

It is worth noting the need to ensure adequate lipid intake. Exists strong evidence suffice it to state that these nutrients are involved in muscle health and recovery.

It is necessary to optimize the vegan diet in athletes

We remind you that it will be the task of a sports nutritionist to carry out a adequate advice so that your diet is complete, balanced and meet your needs. This will allow you to achieve optimal health.

The post The Foods You Should Eat If You’re A Vegan Athlete first appeared in research-school.



Please enter your comment!
Please enter your name here

Most Popular