![]() Grains (and all “carbs”) are NOT inherently fattening. Runners who train one to three hours a day can easily end up with needless fatigue if they try to thrive on fruit and salads. Plants are “carbs”! While you want to limit nutrient-poor “carbs” (like Frosted Flakes, Pop-Tarts, ramen), wholesome “carbs” (preferably called grain-foods) should be the foundation of every meal to fully fuel muscles. “Carbs” are fattening, a waste of calories? False. Let’s take a look at some common misconceptions and correct some myths related to vegan/vegetarian sports diets. When listening to my vegan/vegetarian clients, I often hear “red flag” statements that signal misinformation. Grab-and-go snacks of just a bagel or a banana should get balanced with some protein - but is hummus or soymilk readily available? All this means vegan athletes have to be responsible and plan ahead. For example, when eating on the run, vegans may find Oreos are more readily available than, let’s say, roasted chickpeas. The busy lifestyle of vegan runners can create nutrition challenges. Within a few months, good health can dwindle into injuries, hair falling out in clumps, low energy, and poor athletic performance.Ĭonsiderations When Building a Vegan Sports Diet Eating disorders can change healthy vegan meals into diets deficient in not only protein, but many nutrients, including iron, calcium, zinc, B-12, vitamin D, iodine, and omega-3 fats. Mitloehner offers science-based climate-change facts:Ĥ, Though not verbalized as a reason to go vegan, meatless diets, unfortunately, are a popular way for runners with anorexia to cut out chicken, beef, fish, eggs, dairy… to the point they are living on little more than fruits and veggies. (Forty percent of food we produce never gets to the table.) This podcast with Dr. But according to Frank Mitloehner PhD professor and air quality specialist at UC-Davis, industry and transportation are far bigger polluters- as is wasted food. Reducing animal agriculture is one small way to curb global warming (and every little bit helps). ![]() Plant-based diets address concerns about animal rights and the environment. Hence, vegan/vegetarian diets appeal to animal lovers and runners who want to help save the planet. Knocking off 300 calories of ice cream and replacing it with 100 calories of berries creates a significant calorie reduction.ģ. That might happen if your vegan/vegetarian diet coincides with limiting your intake of calories. Vegans/vegetarians are leaner than omnivores, so some runners embark upon a vegan lifestyle in hopes of losing weight. ![]() Coke, Oreos, Skittles, Doritos are vegan-friendly…)Ģ. (Yet, vegan diets are not always healthier. ![]() Indeed, plant-based meals with beans, veggies, and whole grains are nutrient dense, fiber-rich, and abundant in healthful phytochemicals and healthy fats. Vegan and vegetarian diets tend to be healthier than a diet based on burgers and bacon. Given the most popular ages for embarking upon a vegan lifestyle are 19, 20 and 21, many collegiate runners are asking me how to eat a meatless sports diet.įirst, I want to understand why they are choosing to cut out animal-based foods. The Athlete's Kitchen | by Nancy Clark, MS, RD, CSSDĪmong athletes, “turning vegan” (or vegetarian) is not a passing fad. ![]() Building a Better Vegan/Vegetarian Sports Diet ![]()
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