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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Adopting a vegan or vegetarian lifestyle does not mean compromising your nutritional needs, including those required for an active lifestyle and gym workouts. With proper planning and attention to your diet, you can meet all your nutritional needs while avoiding animal products. Here are some key considerations for vegan and vegetarian gym nutrition.
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Protein is essential for muscle growth and repair. Plant-based protein sources include legumes, tofu, tempeh, quinoa, hemp seeds, chia seeds, and whole grains. Including a variety of these protein sources in your meals and snacks throughout the day can help ensure you're meeting your protein needs.
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It's important to consume a variety of plant-based protein sources to obtain all the essential amino acids your body needs. Combining different protein sources, such as beans and rice or whole grains with legumes, can provide a complete amino acid profile.
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Plant-based sources of iron include leafy green vegetables (like spinach and kale), legumes, fortified cereals, quinoa, tofu, tempeh, and pumpkin seeds. Consuming vitamin C-rich foods alongside iron-rich foods can enhance iron absorption.
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Dairy products are a common source of calcium, but vegans can obtain it from plant-based sources like fortified plant milks (such as soy milk or almond milk), tofu made with calcium sulfate, calcium-fortified orange juice, leafy greens (like kale and collard greens), and calcium-set tempeh.
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Vitamin B12 is primarily found in animal products, so it's important for vegans and some vegetarians to supplement with B12 or consume fortified foods like plant-based milk, breakfast cereals, and nutritional yeast. Consult a healthcare professional for specific recommendations.
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Sources of omega-3s for vegans include flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements.
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Carbohydrates provide energy for workouts. Whole grains (such as quinoa, brown rice, and whole wheat), fruits, vegetables, and legumes are good sources of complex carbohydrates.
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Proper hydration is essential for everyone, including gym-goers. Drink plenty of water before, during, and after workouts to stay hydrated.
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Plan your meals in advance to ensure a balanced intake of nutrients. Include a variety of vegetables, fruits, whole grains, legumes, nuts, and seeds in your diet to meet your nutritional needs.
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Individual nutritional requirements may vary based on factors such as age, gender, weight, and activity level. Consulting with a registered dietitian who specializes in plant-based nutrition can provide personalized guidance to help you meet your specific needs while following a vegan or vegetarian diet.
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