John Myers
The protein shake after strength training, the turkey schnitzel after the run: foods that athletes often consider a must for a performance-enhancing diet. Vegan athletes show that top form can also be achieved without meat and even without animal products.
Fully fit: vegan athletes
If you train well, you also have to eat well. Everyone who does ambitious sports knows this old adage. Whether for endurance sports such as running, cycling, hiking, and swimming or for muscle-building strength training, the right mixture of carbohydrates, proteins, fats, vitamins, and minerals provides the “fuel” and enables high performance. Many athletes are of the opinion that their protein requirements in particular are difficult to cover with a purely vegetarian or vegan diet. Vegan athletes provide evidence to the contrary. There are now a number of top athletes who consciously rely on a diet free of animal products in order to achieve top performance. Prominent representatives include boxer Mike Tyson, soccer goalkeeper Timo Hildebrand, tennis players Venus and Serena Williams, strength athlete Patrik Baboumian and racing driver Lewis Hamilton.
Vegan athletes: fitness with brains
Since the risk of a lack of certain nutrients is higher for vegan athletes than for omnivores, they have to eat very consciously and thoughtfully. Usually, there is a nutritionist in the care team who creates precise menus. A special diet rule for vegan athletes is to ensure adequate protein intake through sufficient protein-rich foods such as soy products, legumes, nuts, whole grains, and pseudo-cereals (quinoa, amaranth, buckwheat). Furthermore, vitamin B12, which is only found in animal foods, must be supplied in a targeted manner via supplements or fortified foods. For sporty women, the supply of iron must also be kept in mind. The following applies to carbohydrates: Depending on the intensity of the sporting activity, care must be taken when putting together the diet to ensure that the energy density is right. Long-distance endurance athletes often consume up to 4000 kcal per day!
Protects and strengthens: eat after exercise
Anyone who heeds the general recommendations for sports nutrition and pays particular attention to the points mentioned will remain healthy and efficient as a vegan athlete. In addition to normal meals, eating after exercise is very important. What active people eat directly after training or competition can accelerate regeneration and protect against infections. After intense exertion, the body is more susceptible to it for a short time – the so-called open window effect. It is therefore advisable to have a snack within the first 30 minutes after the end of the activity. For example, smoothie shakes with pea protein, a banana and a handful of nuts are well suited for vegan athletes.
