A careful diet within the vegan diet can lead an athlete to become an athlete with a caloric and nutritious diet of equal quality or better than a person who is not.
Before starting, we recommend those vegan athletes, consult the section of vegan proteins available on the web MyProtein since it is high quality vegetable protein. You can find from protein bars, Omega 3 vegan, Vitamin B12, pea protein, soy, rice, etc. You can also get these products from MyProtein with a 25% discount that we found on the website of CupoNation.
For years, a vegan diet has been associated with nutritional deficiencies, protein deficiencies and caloric restrictions, harassing of unconscious and irrational to the people who practice it. Years later, this theory is completely disassembled by the American Dietetic Association where it is made clear that "Adequately planned vegetarian diets, including totally vegetarian or vegan diets, are healthy, nutritionally adequate, and can provide health benefits. in the prevention and treatment of certain diseases.
He adds that "if they are well-planned they are appropriate for all stages of the life cycle, including pregnancy, lactation, childhood, childhood and adolescence , as well as for athletes . "
Vegetable proteins enough for the athlete?
To get a good performance when playing sports, whether you're a fan or a competitor, you have to take a protein-rich diet (cereals, legumes and nuts), minerals (fruits and vegetables) and carbohydrates (legumes, cereals, fruits and vegetables).
One of the great myths that exist in veganism is that the protein that is ingested is not complete, which is false, as explained in this article by dieticians – nutritionists. Bear in mind that soy, quinoa or amaranth have all the essential amino acids that our body needs. Soy provides more protein than meat (100g of soy would provide 36g of protein while 100g of beef only 20g). Being true that the rest of the protein does not contain all the essential amino acids, it is possible to obtain it by combining it, as for example combining legumes with nuts, or legumes with cereals. As mentioned on the website by your vegan trainer, below we will show a list of the different varieties and combinations of foods that must be made to obtain a complete vegetable protein.
– Legumes: beans, lentils, peas, chickpeas, soybeans …
– Cereals: bread, pasta, rice, oats, breakfast cereals, corn, rye …
– Nuts and seeds: peanuts, cashews, almonds, sunflower seeds, sesame seeds, pumpkin seeds, nuts …
– Vegetable meats and soy products: soy milk, seitan, tofu, tempeh, vegetable burgers, vegetable sausages, vegetable cold cuts (fuet, sausage …), etc …
The proteins of cereals and derivatives (such as rice, wheat, corn, oats) are complemented with the proteins of legumes (lentils, beans, soybeans, chickpeas, beans) or the proteins of nuts (nuts, almonds, pistachios) and seeds (sunflower or sesame) with the proteins of the legumes . Also the consumption of marine algae especially spirulina, is frequent in many vegetarians providing essential amino acids in the vegan diet.
It is not necessary to include complementary proteins in each meal if a variety complementary protein sources are included throughout the day.
In addition, since the vegetable proteins have lower digestibility than animal proteins vegetarian athletes are advised to consume approximately 10% more proteins than Current athlete protein recommendations. This is of particular interest to vegetarians with relatively low energy consumption.
Carbohydrates in gaining muscle mass
Carbohydrates are responsible for maintaining firm musculature . If enough carbohydrates are provided in the diet, the muscle will be full of glycogen and will be able to perform better during the workouts. Carbohydrates are the main source of energy for the body and to gain and strengthen size they should account for most of the caloric intake of an athlete training strength. About 50-60 percent of your CPD should be in the form of carbohydrates (each gram of carbohydrates provides 4 calories). Complex carbohydrates such as oats, legumes, broccoli, spinach, tomatoes, berries and soybeans are of great help, they keep your blood sugar level stable, giving you more energy and helping to promote muscle growth, as explained in the fantastic website of Veggie runners.
What really influences the growth of muscle mass? The training and a good recovery . Obviously, high intensity training is intrinsically related to the growth of muscle mass. At the nutritional level, it will require a higher energy consumption as well as a diet with enough carbohydrates, fats, proteins, vitamins and minerals to promote post-exercise recovery. Also the time of consumption of these nutrients before, during or after exercise will be key to increase the volume of training and promote their maximum recovery.
Protein is usually given great importance, but if we take into account that this type of exercises require the involvement of glycolytic metabolism, the key will be carbohydrates:
– If we provide enough carbohydrates in the diet, the muscle will be full of glycogen and may perform during this type of training.
– When there is no muscle glycogen, the organism perceives that it does not have enough energy to be able to perform its functions, so it activates catabolic (destruction) routes and will inactivate the creation or anabolism. Therefore, a deficiency of glycogen will compromise quality training and, therefore, the creation of muscle mass.
It will also be necessary to satisfy protein needs. As always we must remember that their contribution is INDIVIUDALIZED, that is, it will depend on the needs of each one but, it must be taken into account that meat is not the only source of proteins that exists .
Example of a complete vegan diet for athletes
Source: Veggie Runners. I start with this from 4000 cal.
1 cup ( 240 ml ) of soy milk ( enriched ) with breakfast cereals.
3 toasts with marmalade and tahini
Shake with: 1 banana, 1 cup ( 240 ml ) of soy milk ( enriched ) and 1 tablespoon of cane honey
1 whole pasta dish with a tofu, vegetables and cashew sauce.
2 vegetable burgers. Serve with bread and tomato garnish and lettuce.
1 large piece of fruit.
Homemade Müesli made with nuts, dried fruit, breakfast cereals. Serve with soy yogurt and cane honey.
Elite vegan athletes
Therefore, senior athletes have chosen to take a vegan diet . Among them, it is worth mentioning Venus Williams the first African-American tennis player to reach number one in the world ranking, who became a vegan after being diagnosed with Sjogren's syndrome. Like her, Sergio Agüero also opted for a vegan diet, "I had to change many things, starting with my food. I needed a healthier way of life, "said Kun. And so on to a host of outstanding elite athletes such as:
Martina Navralatinova : world tennis champion.
Edwin Moses : 8 years world champion of 400 m fences.
Andreas Cahling : Mr. Bodybuilding International.
Toni Innauer: Olympic ski jumping gold medal.
Ingra Manecke: German discus thrower 1977-1982.
Murray Rose: triple gold swimming medalist at 17.
Soctt Jurek: multiple times winner of Ultramarathon.
Dave Scott: six times winner of the Triathlon "Iron Man".
After the above, the myth that the vegan diet is not compatible with sports is dismantled , the opposite. However, you should contact a professional nutritionist to analyze your specific case and design a specific diet for you, each body is different and requires nutritional intakes according to your needs.
We recommend, for those vegan athletes, consult the section of vegan proteins available on the web MyProtein since it is high quality vegetable protein. You can find from protein bars, Omega 3 vegan, Vitamin B12, pea protein, soy, rice, etc. You can also get these products from MyProtein with a 25% discount that we found on the CupoNation website.
We remind you that in this link you can find related content in News of the Vegetarian and Vegan World