The Vegan movement is a form of vegetarianism that eliminates consumption of all foods derived from animal sources. Whether for environmental, ethical or health reasons, this lifestyle is gaining ground, even with high-level athletes.

Generally rich in carbohydrates, the diet offers some advantages for physical performance, particularly for endurance athletes. It is important, however, to adapt one’s diet to avoid nutritional deficiencies, the most common being in protein, iron and vitamin B12. Here’s an overview of vegetable sources rich in these nutrients.

Proteins

Because protein reserves in our bodies are limited, it’s important to consume proteins regularly throughout the day: about 15 to 20 grams at each meal, in snacks when meals are more than four hours apart, and after training. Here is an approximation of what this quantity means:

• 100 g of tofu, tempeh or seitan
• 1 cup of legumes or edamame
• ½ cup of nuts or seeds
• 2 cups of a soy drink

Iron

This important mineral, which is essential to the transportation of oxygen in the blood, is found in numerous vegetable foods such as legumes, whole grains, soy-based products and pumpkin seeds, but in a form less well absorbed by the body.

Whence the importance of including iron-rich foods at each meal and combining them with a source of vitamin C such as sweet peppers, broccoli, cabbage, citrus fruits, strawberries, etc. On the other hand, you should limit tannin-rich foods (such as wine, cocoa, coffee and tea) during your meals, as they limit iron absorption.

Vitamin B12

This vitamin, which is involved in the creation of red blood cells and in nerve function, is often lacking in a vegan diet. Some products are therefore enriched, such as Redstar nutritional yeast and some vegan drinks, breakfast cereals and simulated meats. But as a general rule, a daily supplement and annual blood test is recommended to ensure reserves.

If you need some help in optimizing your food intake, don’t hesitate to contact me through the Clinique Mouvement Optimal: 819 425-8889.

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