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.

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