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Plant-Based Diets and Exercise Performance. Do You NEED Meat?
Plant-based lifestyles are gaining popularity, including vegan lifestyles. Often, exercise and sports performance are correlated with protein in the nutrition world. However, does that “need” to be? Are meat-eaters (omnivores) able to gain a competitive edge because of their diets that contain high biological value protein sources? Elite athletes such as Tom Brady, former heavyweight champion boxer David Haye, and Venus Williams are vegans leading their respective sports in performance. Whether you’re a vegan, a committed exerciser with interest in a plant-based lifestyle, or an elite athlete looking for a competitive edge by way of nutrition, we hope this episode brings you some increased knowledge around this topic.
Nutrient
Vegan-friendly sources
Protein
Pulses, grains, legumes, tofu, quinoa, nuts, seeds, vegetables
ALA
Flax seeds, walnuts, chia seeds, hemp seeds
EPAa
Seaweed, algae
DHA
Microalgae oil, seaweed
Vitamin B12
Supplements, fortified foods, plant milks, nutritional yeast (fortified), fermented soyb, mushroomsb
Iron
Legumes, grains, nuts, seeds, fortified foods, green vegetables
Zinc
Beans, nuts, seeds, oats, wheat germ, nutritional yeast
Calcium
Tofu (calcium set), fortified plant milks and juice, kale, broccoli, sprouts, cauliflower, bok choi
Iodine
Seaweed, cranberries, potatoes, prunes, navy beans, iodized salt
Vitamin D
Lichen-derived D3 supplements
aEPA can also be enzymatically converted from ALA and retroconverted from DHA [83, 84]
bMight not be a reliable source of this nutrient
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance!
Resources and Show Notes
Vegan Diets: Practical Advice for Athletes and Exercisers. Journal of the International Society of Sports Nutrition. 2017
Hippo7 Vegan Supplement
Glory Foods (greens in a can, so delicious!)
88 Acres seed butters
The post Plant-Based Diets and Exercise Performance. Do You NEED Meat? appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
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By Gina Forster
4.9
127127 ratings
Plant-based lifestyles are gaining popularity, including vegan lifestyles. Often, exercise and sports performance are correlated with protein in the nutrition world. However, does that “need” to be? Are meat-eaters (omnivores) able to gain a competitive edge because of their diets that contain high biological value protein sources? Elite athletes such as Tom Brady, former heavyweight champion boxer David Haye, and Venus Williams are vegans leading their respective sports in performance. Whether you’re a vegan, a committed exerciser with interest in a plant-based lifestyle, or an elite athlete looking for a competitive edge by way of nutrition, we hope this episode brings you some increased knowledge around this topic.
Nutrient
Vegan-friendly sources
Protein
Pulses, grains, legumes, tofu, quinoa, nuts, seeds, vegetables
ALA
Flax seeds, walnuts, chia seeds, hemp seeds
EPAa
Seaweed, algae
DHA
Microalgae oil, seaweed
Vitamin B12
Supplements, fortified foods, plant milks, nutritional yeast (fortified), fermented soyb, mushroomsb
Iron
Legumes, grains, nuts, seeds, fortified foods, green vegetables
Zinc
Beans, nuts, seeds, oats, wheat germ, nutritional yeast
Calcium
Tofu (calcium set), fortified plant milks and juice, kale, broccoli, sprouts, cauliflower, bok choi
Iodine
Seaweed, cranberries, potatoes, prunes, navy beans, iodized salt
Vitamin D
Lichen-derived D3 supplements
aEPA can also be enzymatically converted from ALA and retroconverted from DHA [83, 84]
bMight not be a reliable source of this nutrient
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance!
Resources and Show Notes
Vegan Diets: Practical Advice for Athletes and Exercisers. Journal of the International Society of Sports Nutrition. 2017
Hippo7 Vegan Supplement
Glory Foods (greens in a can, so delicious!)
88 Acres seed butters
The post Plant-Based Diets and Exercise Performance. Do You NEED Meat? appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.