Increase your results with a Vegan sports nutritionist
Improve your diet with a vegan sports nutrition program.
Be more efficient with the help of a vegan sports dietitian!
Hi, I’m Alyssa, a vegan sports nutritionist
As a dietitian specialized in vegan sports nutrition, I can help you analyze your current diet and see what improvements you can make to it.
Whether you are looking to improve your vegan nutrition for running, weightlifting, or any other sport, I can help you create a vegan sport diet program that is right for you, your food preferences and your lifestyle.
A personalized vegan sports diet program adapted to you
Vegan diet for weightlifting
A vegan sport counseling will help you clarify your needs for macronutrients, micronutrients, and supplements for weightlifting.
Vegan diet for running
Cardio is more enjoyable with good vegan nutrition. What you eat before, during and after running has a big impact on your performance.
Plant based sports nutrition can be beneficial for all sports. We will customize a sports nutrition program for your sport and goals.
Why work with a vegan registered dietitian for sports nutrition?
Take it to the next level and stay motivated
As a sports dietitian, I know how difficult it can be to make and maintain changes. Having a clear vegan sports nutrition plan will help you avoid obstacles and make lasting changes.
Simplify and avoid the hassle
A vegan sports dietitian will help you clarify what, when and how much to eat. This way you can save time and focus on your sport.
Stay healthy and avoid nutritional deficiencies
A vegan sports nutrition meal plan or vegan sport counseling will help ensure that you are giving your body what it needs.
Book a free discovery call with me
What are you waiting for? Get a vegan sports nutritionist on your side and start your vegan sport counseling today.
Book your FREE 20-mintute discovery session with me today!
FAQ about VEGAN SPORTS NUTRITION
How do vegan athletes get enough protein?
A vegan sports dietitian would suggest athletes consume protein foods at each meal from a variety of options. For example, some excellent choices include beans, nuts, legumes, whole grains, and soy products.
Top 3 things to focus on for vegan sports nutrition
Vegan sports nutritionists recommend a balanced plant-based diet rich in: protein (soy products, legumes, nuts, seeds), fruits and vegetables, and whole grains.
Furthermore, we also suggest maintaining optimal bone health by consuming adequate calcium and vitamin D.
Lastly, vegan athletes should ensure adequate B12 intake through supplementation and B-12 fortified foods for optimal blood health. Check out this list of 5 food sources high in vitamin B-12.
Can vegans be athletes?
A well-balanced plant-based diet can provide all the nutrients needed for athletic performance. For this reason, consult a vegan sports nutritionist to improve your diet with a vegan sports nutrition program.
Are vegan athletes better?
Some research studies do in fact indicate that vegan athletes have improved exercise capacity due to increased carbohydrate and antioxidative intake. In contrast, some other studies highlight nutrient deficiencies that can negatively affect overall performance.
Therefore, eating balanced meals and making informed choices would help prevent any nutritional deficiencies.
Which sports stars are vegans?
Carl Lewis, the former track and field athlete and nine-time Olympic gold medal winner has been eating a purely plant-based diet since 1990.
Similarly, Patrick Baboumian, the former strongest man in Germany has been exclusively on a vegan diet since 2011.
Hence, this indicates vegan athletes (endurance and strength training) are capable of performing well.
Healthy sports vegan protein brands
A few favourite protein powder brands of vegan athlete nutritionists include Nuzest vanilla pea protein powder and Manitoba harvest hemp protein powder. Firstly, Nuzest is loaded with 20g of protein, essential amino acids and 22% iron while containing no added sugar and gluten.
On the other hand, hemp protein powder contains 15g protein/serving plus 8g fibre which helps sustain energy levels throughout the day.
Do vegan athletes need supplements?
As plant-based vegan nutritionists, we help ensure our clients are meeting their daily nutrient requirements with a well-balanced diet. However, vitamin B12 deficiency anaemia can be a common problem for vegans including athletes, causing extreme tiredness and muscle weakness.
For this reason, all vegans need to supplement their diets with vitamin B12 or fortified foods (breakfast cereals, nutritional yeast, soya yogurt).
What foods do vegan athletes eat?
Most importantly, vegan athletes include plant-based protein (soy products, beans, lentils), whole grains (quinoa, whole grain pasta, oats) and a variety of fruits and vegetables at each meal.
For instance, whole grain pasta with lentil meatballs and a side salad would be an excellent choice for lunch.
Can you exercise on a plant-based diet?
Plant based diets that are well-balanced and contain minimally processed foods can provide all the nutrients needed for fitness and exercise. Many vegan sports nutritionists believe that a plant-based diet may provide performance-enhancing effects due to high fibre and antioxidant levels.
What form of protein is recommended for a plant-based athlete?
Some Staple proteins for a plant-based athlete are nuts and seeds. For example, hemp seeds contain 11g of protein per 3tbsp, which can easily be added to a smoothie, yogurt, oatmeal or sprinkled on salads.
As a plant-based sports dietician, I recommend trying different nuts and seeds in your diet due to their easy use in various recipes.
Should I drink plant protein before or after a workout?
Many vegan sports nutritionists argue that protein pre or post workout does not have any effect on overall performance or muscle protein synthesis. In other words, it’s the total protein in a day that matters most.
If you have a shake, make sure you have it 1 hr before the workout to leave time for your body to digest it.
What do vegan athletes eat for breakfast?
As a vegan sports nutritionist, some quick breakfast meal options I recommend are granola/oatmeal and fruit bowl or peanut butter with banana on whole grain toast.
In addition, edamame avocado toast or muffin with a glass of soy milk are also good choices with plenty of protein and fiber.
Is a vegan diet healthy for athletes?
Animal based diets containing processed and red meats consist of a wide range of pro-inflammatory compounds.
On the other hand, numerous studies have shown that the anti-inflammatory nature of plant foods can help decrease soreness, reduce muscle damage, and support recovery.
As a result, many vegan sports nutritionists suggest that this can contribute to improved performance.
Which vitamins and minerals are the greatest concern for vegan athletes?
To get adequate B12, vegan athletes should take a supplement or consume B12-fortified foods (e.g., nutritional yeast and plant-based milks).
Secondly, a vegan sports nutrition recommends that vegans get almost twice as much iron because it is not as well absorbed. Therefore, try adding soy products, iron fortified grain products, lentils and dried apricots to your vegan diet.
How do vegan athletes get enough calories?
Consuming adequate energy is crucial for vegan athletes to fuel their performance and growth. Low intake of energy and protein can compromise bone and compromise intake of important nutrients, including calcium and magnesium.
Therefore, nuts and nut butters, avocado and olive oil are all excellent choices to ensure adequate energy intake for vegan athletes.
FAQ about LIFTING AND VEGAN NUTRITION
What do vegan weightlifters eat?
A plant-based sports nutritionist would suggest consuming complete sources of protein, when possible, to meet recommended dietary allowance (1.3-2.1g/kg/day) for strength training.
For example, soybeans (tofu, tempeh, edamame) and quinoa are complete proteins, which means they contain all nine essential amino acids.
Is a vegan diet good for muscle building?
Although it may seem challenging at first, a vegan muscle building diet is completely possible. With the help of vegan sports nutritionists or strategic food management one can ensure adequate calories and nutrient intake required for healthy weight gain.
How do vegan weightlifters get enough protein?
Some good sources of protein included in a vegan weightlifter’s diet would be beans and legumes (pinto beans, kidney beans), nuts/nut butters (almonds), seeds (hemp, flax), soy products and whole grains.
Do vegan bodybuilders need more protein?
Generally, vegans require 0.9g protein/kg/day. For example, if you weigh 60kg you will need to consume 54g of protein from vegan sources.
However, according to a vegan athlete nutritionist, if you want to gain muscle mass, your protein requirement would be higher to 1.3-2.1g/kg/day.
How can vegans get 100g protein a day?
There is a large variety of vegan sources of high protein. However, if you are struggling to meet your requirement, a vegan sports nutritionist would suggest supplements or protein powder. Some common combinations of protein sources include brown rice, peas, and hemp such as garden of life organic plant-based protein.
Will I lose muscle if I go vegan?
It is a misconception that you need animal-based proteins to gain muscle mass. When switching to a vegan diet, consult a vegan sports dietitian to make sure you are meeting your current requirements.
Secondly, switching to a vegan diet has other health benefits such as improved cardiovascular health and better glucose control.
How do vegans get big muscles?
Apart from meeting your daily protein requirement, you also need to make sure you are consuming 500 calories/day above your daily needs. Consequently, this will provide your body with the fuel to boost muscle size.
Does vegan protein lower testosterone?
Larger scale studies have demonstrated that neither total testosterone nor free testosterone concentrations are different among vegans and meat eaters.
While some other studies have shown that the total testosterone tends to be elevated in long term vegetarian men.
Why do vegans have higher testosterone?
Contrary to what people might believe, soy products do not impact your testosterone levels.
A vegan sports nutritionist would suggest a vegan diet because in the long run you are less likely to eat processed fatty foods, carcinogens, and cholesterol.
How do vegans get testosterone?
As a bodybuilder, you might be concerned about your testosterone level due to its role in bone health and muscle mass. Luckily, a vegan diet has many testosterone boosting foods such as fortified plant milks (Vitamin D) and leafy green vegetables (spinach and kale).
How can I raise my testosterone without eating meat?
There is a misconception you need meat to increase your testosterone levels. Some studies show that non-vegetarian men tend to have lower total testosterone levels due to overall unhealthy eating habits.
For instance, they are most likely to eat processed foods such as meats and fatty burgers.
What to eat after a workout to build muscle as a vegan?
In order to maximise muscle gain, it is important to also eat carbohydrates with protein foods. Carbohydrates help spare muscle since they are used as the primary source of fuel.
What does a vegan bodybuilder eat in a day?
An example of a meal plan suggested by a vegan sports nutritionist includes:
Breakfast: Breakfast burrito made with tofu scramble and vegetables
Lunch: Black bean and quinoa meatballs with whole grain vegan pasta
Dinner: Chilli made with minced tofu, kidney beans and tomatoes.
Does a vegan sports dietitian help with muscle gain?
A vegan sports dietitian can help you strategize your meal plans based on your preference and requirements to optimise muscle gain. The dietitian will also help you with setting realistic goals and achieving them in a realistic time frame.
Is it harder to build muscle if you are vegan?
A well-balanced plant-based diet with complete vegan sources of protein can provide the energy and nutrients required for building muscle.
A plant-based sports nutritionist would suggest adding healthy high calorie foods in your diet such as nuts/nut butters, avocados, tahini and olive oil.
FAQ about RUNNING AND VEGAN NUTRITION
What should vegan runners eat?
Eat a meal 1-2 hours before playing sports that is rich in carbohydrate, low in fiber and protein for quick digestion. Some examples include jam on toast and a glass of soy milk or a fruit and yogurt smoothie with a muffin.
Moreover, vegan sports nutritionists recommend a high carbohydrate immediately post-exercise such as a fruit smoothie, bowl of cereal or a muffin.
Is a vegan diet good for running?
Plant-based diet tends to be quite high in carbohydrates, which allows a runner's muscles to be fueled at all times. In other words, a high carbohydrate diet can increase an athlete’s performance.
Secondly, a limited amount of research has also found that consuming low GI foods hours before exercise may sustain blood sugar during extended exercise.
How do vegan runners get fuel?
Initially, the body uses carbohydrate reserve glycogen for fuel, however, with sustained activity, more fat and less carbohydrate are used.
As a vegan sports dietitian, I suggest eating a high carbohydrate meal regularly to combat glucose depletion. In addition, it is important to consume glucose such as carbohydrate-based sports drinks during prolonged exercise.
What do vegans eat during a marathon?
High GI carbohydrate foods are the best source of fuel during a marathon because they release energy quickly to be used by the body. Hence, vegan sports nutritionists recommend choosing foods such as Gatorade, vegan sports gel or a jam toast (not whole grain).
How much protein does a vegan runner need?
The recommended protein daily intake for adults is 0.9 g/kg/day. However, according to dietitians of Canada and vegan sports nutritionists, recommended intake for athletes is 1.2-2.0 g/kg/day.
Protein is just as important for distance runners as it is for weightlifters because it helps with recovery and fatigue.
What to avoid eating as a runner?
High fibers foods during a run don’t provide the fast-acting energy needed for a runner. Stomach cramps, bloating, and diarrhea are some signs that indicate high fibre foods are not runner friendly because they take so long to digest.
Is a vegan diet good for marathon runners?
Vegan diets are in fact richer in vegetables, legumes and fruits which are beneficial for runners who need glycogen stores to run for longer periods of time.
What to eat after a half marathon vegan?
It is important to have a snack or light meal of complex carbohydrates and protein within the first hour after running to help replenish glycogen stores. Also, don’t forget to rehydrate!
What should a vegan eat before a half marathon?
As a plant-based sports nutritionist, I recommend sticking with an easy to digest carbohydrate snack ½ an hour before the marathon. This is especially important if it has been more than 3-4 hours since your last carbohydrate rich meal.
Some examples include applesauce, crackers, pretzel and white bread.
Why are so many ultra-runners vegan?
One of the reasons for this attraction may be because plant-based foods are richer in antioxidants and therefore, are more likely to reduce inflammation in athletes.
In other words, they can help increase performance and aerobic capacity while reducing muscle damage and fatigue.
What do vegans eat before running?
A plant-based sports nutrition would recommend having a high carbohydrate snack 30-60 minutes before a run. For example, a banana with one tablespoon of almond butter or a small yogurt with fruits.
Do vegans have less stamina?
In fact, research studies demonstrate that runners on a vegan diet have better endurance and increased VO2 max, which is the maximum amount of oxygen you can utilise during exercise.
Plant based foods are considered beneficial for cardiovascular health and foods such as tofu and avocado help boost blood flow. This is due to higher presence of unsaturated fats, magnesium and potassium in a vegan diet.
Do vegans have more endurance?
Runners who follow a vegan diet may perform better in terms of endurance mainly because of reduced body fat, which is associated with increased aerobic capacity. Since plant-based foods tend to be lower in lipids and cholesterol, vegan athletes may have a better blood lipid profile.
Secondly, a vegan sports dietitian would suggest consuming a high carbohydrate diet because it helps athletes maximise body glycogen stores.
Do vegans run faster?
Some of the best runners of all time are in fact vegan such as Samantha Taylor and Harvey Lewis. Therefore, consulting a vegan athlete nutritionist can help you meet your goals while meeting your nutrient requirements efficiently.
What is the best diet for marathon training?
A plant-based sports nutritionist would suggest eating well-balanced meals (whole grains, fruits and vegetables, adequate protein and healthy fats).
It is also important to note that while you are training for a marathon, start stocking up on carbs as this helps you store glycogen in muscles to help boost your performance.