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Sports Nutrition For Vegans

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CALCIUM
Calcium is not only necessary for
bones, but also for the nervous
system and muscle health.
• Bok Choi
• Broccoli
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Sports Nutrition For Vegans

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Being a vegan and an athlete is not only possible, it has become quite common. The challenge is to make sure you get enough of the essential nutrients that are easier to come by in meat and animal-based foods. Here is how to do it.

Being a vegan and an athlete is not only possible, it has become quite common. The challenge is to make sure you get enough of the essential nutrients that are easier to come by in meat and animal-based foods. Here is how to do it.

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Sports Nutrition For Vegans

  1. 1. CALCIUM Calcium is not only necessary for bones, but also for the nervous system and muscle health. • Bok Choi • Broccoli • Collard Greens • Kale • Soy Milk • Spinach • Turnip Greens • White Beans RIBOFLAVIN This vitamin, also known as B2, plays a key role in energy production and cellular function. • Almonds • Avocados • Fortified Cereal • Kidney Beans • Oats • Portabella Mushrooms • Spinach IRON Iron helps the body produce energy, which is critical for athletic performance — and vegan athletes need more than omnivores. • Leafy Green Vegetables • Legumes • Oatmeal • Seeds • Tomato Sauce • Whole Grains PROTEIN Athletes need more protein than the average person. Eat a variety of foods, to get all the essential amino acids. • Almonds • Buckwheat • Chickpeas • Ezekiel Bread • Lentils • Quinoa • Rice and Beans • Tofu Being a vegan and an athlete is not only possible, it has become quite common. The challenge is to make sure you get enough of the essential nutrients that are easier to come by in meat and animal-based foods. Here is how to do it. www.bactolac.com VITAMIN B12 This micronutrient is critical for the nervous system and DNA synthesis, and is not natural to plant foods. • Fortified Foods • Supplements • Yeast Sports Nutrition for VEGANS Studies show that athletes on a plant-based diet increase their VO2 max — the maximum amount of oxygen they can use during intense exercise — leading to better endurance. Source: www.pcrm.org. Blog: Six Reasons Athletes are Running Toward a Vegan Diet

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