This world is increasingly industrializing food, with high carbon footprints, and vegan and vegetarian nutrition has become a popular choice for athletes as well as for sedentary people. Globally, 6% of Americans and 10% of Europeans identify themselves as vegetarians or vegans. These populations also have an average age between 22 and 38 years.

However, athletes are in a different situation. Because their food choices directly influence their performance. immune system. Daily The athletes eat to maintain their best health. To maintain the athlete’s immunity, as well as to his branch, gender, training and age, it is important to create a nutrition plan that supports the athletes in their success. The book “The Vegan” is a great resource. The Nutrition Guide to Optimal Sports Performance The documentary “The Game Changers” demonstrates how plant-based nutrition is becoming a preferred diet for athletes.

Vegan athletes are flourishing all over the globe. Ultramarathon runner Fiona Oakes or Rich Roll, an ultra Ironman triathlete, tennis player Serena Williams, Patrick Reiser, Olympic lifter Kendrick Farris or Formula 1 racer Frank Medrano, are all examples of vegan athletes who have made the transition to adopting a vegan lifestyle. vegan diet.

What effects does plant-based nutrition have on athletes?

Two groups of athletes were compared in the study: one was plant-based and the other was animal-based. These results were published in the journal Science. Vegetarians and vegans have an endurance and strength that is 2-3 times greater, and a quicker recovery rate. It was found that the. Health of vegetarians and vegans Due to the low consumption cigarettes and alcohol, it was at its highest level. A well-planned vegan or vegetarian diet has one goal: to be You should be healthy and get enough nutrition All ages can take intake

According to the Academy of Nutrition Dietetics, the vegan diet It has been shown to reduce the risk of developing chronic diseases like obesity, hypertension, hyperlipidemia, high blood fat, cardiovascular disease, type 2 diabetes, and even cancer mortality. The reason is that saturated fats from foods such as milk, dairy products, red meat and other dairy products are not taken into your body.

Vegetable proteins provide adequate protein for people of all ages if they are looking to get a healthy and balanced diet. These are available in a variety of grains and legumes. It is free of cholesterol, saturated fat acids, trans-fatty acids, and cholesterol. But, it has complex carbohydrates, fiber and iron. It is also beneficial for the heart, muscles, and gastrointestinal system. It increases blood pressure, bad cholesterol (such as LDL), and improves menopause and insulin sensitivity. It has a general effect. It is a lower-fat food, which means that it can be consumed less calories.

Is this possible only with the introduction meat and dairy products?

Let’s get started. What are the different types? One can consider a vegan diet a strict vegetarian. We can. Say that people who eat healthy food are more likely to be satisfied. Vegans eliminate all animal products (meat, poultry, eggs and milk), from their daily lives and replace them by foods of vegetable origin.

There are four types of vegetarian nutrition:

1. Vegetarian: Plant-based foods are preferred to animal meats like red meat, poultry, fish, and oileeds.

2. Lacto-vegetarian: You can’t eat meat, fish, poultry, or eggs. Only milk can be consumed as an animal source.

3. Lacto-ovo-vegetarian: Lacto, milk; ovo represents egg, These people eat eggs and dairy products but don’t eat any meat, fish, or poultry. 

4. Ovo – vegetarian: It is the group that Consumes eggs only as a food Origin: Animal.

It all depends on how much you eat (Craddock and colleagues, 2016; Trapp and colleagues, 2010). Studies have shown that vegetarian diets can increase performance in athletes. Energy is mainly carbohydrate-based and therefore, it is important to consume more of these carbohydrates. Vegetable-fruit intake has antioxidants. Particularly, the high antioxidant content of this fruit helps to reduce oxidative Exercise can cause stress to reduce inflammation and immune function (Trapp et. al. 2010). Overall, vegetarians are not considered to have ergogenic properties. Diet can impact both performance and health. There are always less options.

Let’s look at the energy, carbohydrate and protein in order.

1. Energy

Energy meeting All athletes should consider their nutritional needs (Thomas and al., 2016). Insufficient energy intake can lead to poor performance. Insufficient energy intake can lead to a loss of muscle mass, or bone density, which can lead to increased fatigue, injury, and death. Individual athletes have different energy needs depending on their sport, training intensity, and other activities they engage in. These requirements can change daily or throughout the year. Other factors include gender, body composition, and age.

High-energy athletes should be encouraged to eat regular meals and snacks (e.g., 5-8 meals/snacks daily) and to plan accordingly so food and snacks can be easily available.

2. Carbohydrates

For athletes to have optimal performance and recovery, carbohydrate intake is crucial. It is an important component of an athlete’s nutrition and should comprise the majority of their energy intake. Vegans can eat vegan food in terms of Balance of energyIt is recommended that you consume 60-65% of your daily carbohydrate requirements. For athletes who exercise moderately to intensely for 1-3 hours per days, the current carbohydrate recommendation is 5-10g per kilogram of body weight per daily (Thomas and al., 2016). Low-intensity and skill-based athletes should consume 3-5g per kilogram, while those engaged in intense endurance training need 8-12g per kilogram (Burke et. al. 2011; Thomas 2016). 

3. Proteins

B Growth and Development is an important role-playing skill for survival. It is a macronutrient. It is the building blocks of all other nutrients. Determine the value A protein is an essential component of the diet. Vegetarians These are Most It is important to include nutritional differences in diets compared to foods containing them. essential amino acids. 33% of daily protein intake must come from animal products. Most cereals are good sources of essential amino acids, compared to fruits and vegetables. are limited. Protein is therefore important for vegans. It is possible to have an imbalance. Consuming plant foods can help to eliminate protein imbalance. A meal of dried beans, cooked without meat, bulgur, rice pilaf, or other protein, can be a good example of nutritional diversity.

The recommended daily intake of protein for athletes is between 0.6 and0.8 grams per kilogram (Thomas et. al., 2016). 

4. Oils

You can only consume 10% of your daily energy intake from a Healthy eating Fats should be included in your plan. It has been proven that high-fat and low carbohydrate diets can lead to fat adaptation. This trend is common in modern times. It has been shown that it reduces carbohydrate metabolism and improves performance during high intensity exercise sessions. A vegetarian diet tends to be high in omega-6 polyunsaturated fat acids, but low in omega-3 fatty acid (Li 2003). The following are the To synthesize healthy proteins, one should control their diet. fatty acids 

5. Vitamins & minerals

It is an integral part of both macronutrients as well as diets. It is important to be educated about the deficiencies in iron, zinc and vitamin D (iodine, vitamin D and vitamin D), which are all found in foods that are animal-derived and more easily absorbed by the body.

Vegan and vegetarian people can eat milk, yogurt, eggs and cheese. Vegetarians and vegans should also eat dairy products such as yogurt, eggs and cheese. However, it is important to remember that vegetables and grains have high protein levels. The fats we need are classified as healthy fat. This includes olive oil, avocado, and oil seeds. Supportive nutrients include omega 3 and walnuts as well as chia seeds. Vitamins and minerals can be taken as a base. Foods rich in iron or zinc can be listed as legumes and oil seeds, dark leafy veggies, grains, and oil seeds. An athlete can also do this, as can a sedentary person. Reach their goals A nutrition program that includes macro- and micronutrients.