It’s a rough time for everybody, stuck at home, no events, minimal outdoor activity, but for a good cause! Maybe this is a great chance to kick our old habits and develop a lifestyle and routine to help you enjoy a healthier, happier life? But can veganism introduction to your diet as an athlete help you in any way?
Many are now following an ever-increasing pattern in veganism, a lifestyle change, but how do you balance this with your training? Well, it depends on the goals.
Vegan Athletes
Some famous vegan athletes are:
- Venus Williams (Tennis)
- Scott Jurek (Distance running)
- Jermain Defoe (Football)
- Jack Lindquist (Track cycling)
- Nate Diaz (MMA)
- Arnold Schwarzenegger (Professional bodybuilder )
So, it doesn’t have to be that hard to go with Vegan.
Well, it just depends on your goals. And how much effort you’re willing to take to break your habits, so it’s doable.
First of all, you have to note that most of these guys have nutritionists, and some even cook. So they certainly have an advantage. If you’re willing to make sacrifices and put the extra work done, you can make it work. But is it right for you? There’s one thing for sure; veganism is not just a diet. It’s a lifestyle.
So let’s get down here to the facts:
Benefits of a Veganism diet in Athletes
1. It can be richer in some nutrients
Typical vegetarian diets tend to consist of a lot more whole grains, fruits, tomatoes, beans, peas, nuts, and seeds, etc. to replace meat and dairy. These products are richer in fiber, antioxidants, and useful plant compounds. It also appears to be higher in potassium, magnesium, folate, and vitamins A, C, and E.
Consuming larger portions of these products leads to higher levels of such nutrients. There are exceptions to nutrients that are particularly difficult to extract from vegan diets, such as vitamin B12 and iron, leading to supplementation.
2. Lower blood sugar and improved Kidney function
Vegans tend to have significantly lower blood sugar levels and greater insulin sensitivity. This has shown up to a 50-78% lower chance of developing type 2 diabetes.
3. Helps lose excess weight
Many studies have found that veganism in athletes is more successful in weight loss than many traditional calorie-restricted diets.
As a matter of fact, it’s just harder to get as many calories from a Vegan diet. This ensures that you can stay satisfied by eating much fewer calories than other diets. In reality, for many athletes, this may have a negative impact on their performance.
4. Decreased risk of heart disease and cancer for Vegan Athletes
The study has shown that consuming at least seven portions of fruit and vegetables a day will decrease the chance of dying from cancer by up to 15%. Naturally, by following a vegan diet, you end up eating a lot of fruit and vegetables. It has also been found that:
- Consuming more soy products can protect against breast cancer.
- Avoiding certain animal products can also help minimize the risk of prostate, breast, and colon cancer.
5. Environmental Impact…?
Well, Who are we to comment about whether or not veganism is safer for the environment? It’s best to look at the facts. It all comes down to how we live and make good decisions on what we eat.
Sources reveal that eating Beef 1-2 days a week is equal to even more than 604 kg of Greenhouse gas emissions per year. You’d be surprised to hear 1,500 miles in an average car!
Avocado, healthy & Vegan, right, huh? Well, strictly speaking, yes, they’re not animal products. Eating Avocado 1-2 times a week is equal to just 15 kg of greenhouse gas emissions a year.
But one average Avocado takes around 2,000 liters of water to make!
So, if you’re in it for the environment, what are you asking yourself? Is it a matter of just going to Vegan? Or is it about making more informed choices about lifestyle?
6. Improved Recovery
A carefully planned veganism meal will actually improve the recovery rate for athletes due to the antioxidants found in plant-based foods. But there are some important considerations that the athlete should take first.
Challenges of Veganism for Athletes
Consuming a vegan diet can be very restrictive, even for the average person. Thus, when an athlete is considering a vegetarian diet, they should take special care to create a well-planned diet. The diet should consider their particular nutritional requirements to optimize their physical performance.
1. Sources of Protein
We all know how necessary it is to eat protein to recover, rebuild, and maintain lean muscle mass. During the workout, muscle starts to break down and get weakened. This is where protein becomes important, especially for athletes.
More consideration could be required when planning meals to eat the right amount of protein, especially in the middle of training cycles. Sources such as soy, legumes, beans, nuts, seitan, and quinoa. But you may find that you need to supplement your protein intake more often than not as part of a vegan diet.
2. Levels of iron
Iron is essential for the transport of oxygen through the human body. Iron deficiency due to your diet may have a huge impact on your body and, in particular, on your performance. It can make you feel lethargic and also put you at risk of developing forms of anemia.
Naturally occurring Heme-iron is present only in animal sources. And it is much more easily consumed by the body than non-heme-iron found in plant sources.
3. Deficiency of B12 in Vegan Athletes
Vegan diets naturally lack vitamin B12, which may have irreversible effects if untreated. But you can manage this by carefully planning a nutrient-dense diet and supplementation of B12 vitamins where needed.
4. Macronutrient deficiency
Vegetables are often rich in many nutrients, low in saturated fats and cholesterol, high in dietary fiber. It all sounds positive. Unfortunately, there is also a lack of other essential nutrients in the vegan diet.
Examples include vitamin D, calcium, omega-3 fatty acids, and zinc. This can cause all kinds of problems for the human body, weaken the immune system, raise blood pressure or fatigue.
5. Calorific Intake According to Veganism For Athletes
Just it can be harder to obtain protein from a vegan diet. It can also be difficult to control caloric intake during training. Vegan diets generally involve eating a lot of volume with the same number of calories. It makes you feel fuller more quickly. So be careful to plan your day out, eat less and often, instead of aiming for three large meals.
The solution
There is never a “one fits all” solution. It all depends on what your goal is.
One thing is for sure, whatever the reason to be vegan, ethical, or environmental, make sure you take special precautions to plan your diet around your training and listen to your body.
