Whole Food Plant Based Diet For Athletes

Many athletes hesitate to switch to a whole food plant based diet in the fear that it may not meet all the nutritional requirements to enhance performance and support their muscle mass maintenance. Hence, today we are going to be discussing a whole food plant based diet adapted for athletes. Research has shown that while a vegan diet can be a little draining and short on nutrients, a whole food diet is the complete opposite, providing you with all the nutritional requirements as well as enhancing your performance and giving you more energy.

Things to Know About Whole Food Plant Based Diet for Beginners for Better Performance

If you are a sportsperson, and transitioning into a whole food plant based diet, you have to maintain a good balance of carbohydrates and protein among macronutrients through different sources. Also, for optimal performance, plan out your snack options, pre-workout, post-workout as well as your meals to not be confused about what to eat when you are hungry. Here are the details to remember while planning your diet.

1. Plant-based Protein & Carb Sources: The most common plant-based protein sources are lentils, tofu, edamame, tempeh, quinoa. Also try to eat various types of seeds and nuts for healthy fat as well as protein. For a clean whole-food carb, try to eat whole grains rather than refined grains. Also, try a wide variety of grains in your diet but not at the same meal. Grains like rice, whole wheat, quinoa, starchy veggies like sweet potato, squash, beans are good options as carbs.
2.  Eat The Rainbow/ Micronutrients : To ensure that you don’t lack any micro-nutrient in your diet and eliminate any deficiencies of vitamins, minerals and immune-supporting components, eat the rainbow which means, try to include as many colours of veggies, proteins, and healthy fat in your diet. Having a variety on your plate is an easy visual way to ensure you are getting enough fuel and all the nutrients. Ensure adequate intake of essential vitamins and minerals like calcium, iron, vitamin B12, and vitamin D.
3. Pre and post-workout meals: For pre-workout make sure to have a balanced meal 2-3 hours before. Emphasise on eating complex carbs, moderate amounts of protein and healthy fats. For after workout, emphasise on protein and moderate carbs to aid recovery. Also, for a quick boost before workout try having a sweet fruit or dry fruit like banana, dates , dried figs.
4. Snacking Options:Opt for whole food snacks like fresh fruits, vegetables with hummus, or homemade trail mix with nuts and dried fruits.
5. Supplements: If you are an athlete, you can consider intake of B12, and Vitamin D supplement if they are lacking after you have tried a plant-based diet. With a variety of whole foods the tendency of having deficiency is lower but for only vegan diets it can be lacking.Consult your nutritionist for the best options for your diet.

Conclusion:

Whole food plant-based diets have a great range of benefits including improvement of gut health, improving energy, adding more antioxidants to name a few. For athletes, runners, it can boost energy to go the extra mile. For sport where explosive power or energy is required by intaking whole food and plant-based protein can aid recovery while giving you that extra energy required. Visit Pat maccashin to transform your diet in the best way possible.