The vegan diet is often criticized for its dietary restrictions and potential deficiencies. Given that nutrition is the foundation of any athlete's lifestyle, is it possible to combine exercise and veganism? Can you improve your athletic performance with a vegan diet?

Reminder about veganism.

Veganism is more of a lifestyle than a simple diet. People who adopt this way of eating exclude from their daily lives any product of animal origin (meat, eggs, but also fur and leather) or derived from their exploitation (wool, silk, honey). They also reject any product whose production could damage the ecosystem and destroy animal habitats, such as palm oil.

What are the differences between animal and plant proteins?

Proteins are composed of 20 amino acids, 9 of which are considered essential. They cannot be synthesized by the body and can only be obtained through food. Unlike animal products, which contain all essential amino acids in large quantities, plant-based products do not all contain them in the same proportions.

For example, cereals (wheat, rice, etc.) are deficient in lysine, but rich in methionine, while legumes (peas, lentils, etc.) are rich in lysine, but deficient in methionine.

When following a vegan diet, it's important to combine different foods to achieve a complete amino acid profile. This will allow you to optimize the quality of your protein intake and impact your athletic performance.

At OKR, we always combine legumes and grains to ensure an optimal intake of essential amino acids: soy, rice, pea and oat proteins.

Which plant foods are rich in protein?

Per 100 grams raw.

Vegan diet and food supplements: what to choose to avoid deficiencies?

Certain vitamins and minerals are abundant in animal products. A lack of these products in your diet can lead to deficiencies in vitamin B12, iron, or calcium, for example.

Vitamin B12.

Vitamin B12 is necessary for the production of red blood cells as well as tissue repair and maintenance.

However, for vegans, it is strongly recommended to take vitamin B12 supplements. Vitamin B12 is only found in foods of animal origin. It is possible to supplement with other vitamins and minerals that are harder to obtain on a vegan diet.

Iron.

Iron is a powerful antioxidant that supports many essential reactions in your body and oxygen transport. Since muscle oxygenation is a key factor in athletic performance, these minerals play an important role for athletes.

Did you know?

The tannins in green tea will decrease the absorption of non-heme iron, while the vitamin C and protein will improve its absorption. If you drink tea, it is therefore recommended to drink it between meals to maximize your body's iron absorption.

Calcium.

Calcium is a mineral essential for muscle contraction and a major component of bones. Therefore, it is very important for athletes.

Fruits and vegetables are a good source of calcium, especially those from the cruciferous family, such as turnips, radishes, watercress, cabbage, etc. They contain an average of 30 mg/100 g.

Vitamin D.

Vitamin D helps ensure good bone mineralization (strength and rigidity). It is therefore particularly important for limiting the risk of fracture.

Did you know?

Your skin has the ability to synthesize it naturally when exposed to sunlight. When supplementing with vitamin D, it is recommended to take vitamin D3 in liquid form for better absorption. Since the body can store it, it is not necessary to take a daily dose; a weekly or monthly intake is sufficient. Whether you are an athlete or not, a varied and balanced diet will provide you with the vitamins and minerals you need. This is why supplementation is not necessarily necessary and should be implemented under medical advice.

In summary.

It's entirely possible to combine veganism and exercise. It's simply more important to learn about the nutritional profile of foods in order to combine them optimally (especially for protein-rich foods). Additionally, a vegan diet is often richer in fruits and vegetables than a non-vegan diet. This provides valuable vitamins and minerals for any sporting activity.