Can you get fit with a vegan diet?

Posted on sustenance And tagged Vegan, Diet, Fitness, Health, Training, Nutrition

Being fit and eating vegan — is both possible? Everything you need to know about sports and a vegan diet.

The idea of becoming and living vegan — i.e. avoiding all animal products including eggs, cow's milk and honey — intimidates many people. However, a diet free of animal proteins and complex carbohydrates can help clean the arteries and prevent the digestive system from becoming inflamed by uric acid. Vegetable proteins can be broken down more easily and nutrients can be absorbed more efficiently by the intestines. The episode? You have more energy and feel less bloated.

But what about vegan nutrition and fitness? Does a meat-free and dairy-free diet improve our performance in the gym? Does it help us get in shape? Does it provide us with enough protein to build muscle? These are all questions that are often debated in the world of fitness and vegan nutrition. What is certain is that vegan diet and intensive training are not mutually exclusive — tennis goddess Serena Williams and successful marathon runner Scott Jurek are the best examples of this. As in all areas, you just have to know how to do it and what you have to consider. We have summarized the most important things about sport and vegan nutrition for you:

The power of plants

The first thing you need to do is make sure that your body is supplied with everything it needs. Avoiding certain food groups doesn't mean depriving your body of certain nutrients. Vegans must particularly ensure that they consume enough B12, for example as a dietary supplement.

Also make sure to get enough sunshine and consume plant milk with calcium and vitamin D added to prevent deficiencies that can occur as a result of avoiding cow's milk. Satisfy your need for zinc and iron with quinoa, lentils, cashew nuts, sunflower seeds and tofu. On the other hand, foods such as beans, peas, soy milk, almonds, chia seeds, hemp seeds and pistachios are rich in protein. Plant-based protein sources are also usually rich in antioxidants, minerals, fiber, and vitamins — consume approximately 1.4 grams of protein per kilogram of body weight per day.

Get well informed

Because of older studies that have linked soy to various diseases (including breast cancer), many avoid and boycott this legume. But wrongly: Recent studies have shown that soy is absolutely harmless and even beneficial to prevent various diseases. Of all vegan foods, soy also has the highest protein content. Athletes in particular should therefore include soy in their diet to have enough energy for intensive workouts and enable muscle growth.

A diet that completely dispenses with animal products is varied and usually very creative. Most vegans eat mostly vegetables, nuts, seeds, legumes, fruits, fermented foods, and whole grains — all nutrient-rich foods. Many of the fiber-rich vegetables and fruits also have a performance-enhancing and satiating effect. But keep your hands off vegan ready-to-eat food. Processed food is and remains processed and therefore usually unhealthy — regardless of whether it is meat, dairy products or vegan food.

Our philosophy is not just about sport. The key to a happy and healthy life lies in the combination of a healthy diet, mental balance and sufficient exercise. Secure enough energy for work, family and leisure thanks to individual diet plans, vegan diet tips and constant support from our Holmes Place dieticians.

Posted on sustenance and tagged vegan, diet, fitness, health, training, nutrition.