When athletes who eat plant-based diets want to stay strong and recover well, they need to pay attention to the right nutrients. Here’s a simple guide to what they should focus on:
Macronutrients
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Carbohydrates:
- Athletes should have about 6-10 grams of carbs for every kilogram of their body weight.
- Good sources include whole grains, fruits, and veggies.
- Examples: Oats, quinoa, sweet potatoes, and bananas.
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Proteins:
- Protein is important for fixing muscles and helping them recover.
- Aim for 1.2-2.0 grams of protein for each kilogram of body weight.
- Sources: Legumes like lentils and chickpeas, tofu, tempeh, and hemp seeds.
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Fats:
- Healthy fats should make up 20-35% of total calories eaten.
- Options: Avocados, nuts, seeds, and olive oil.
Vitamins and Minerals
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Iron:
- Iron helps carry oxygen in the body.
- Plant-based sources are spinach and lentils.
- Women need about 18 mg of iron each day, while men need around 8 mg.
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Calcium:
- Calcium is key for strong bones.
- The recommendation is about 1000 mg each day.
- Plant-based sources include fortified plant milks and leafy greens.
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Vitamin B12:
- This vitamin is important for the nervous system.
- Since it’s hard to find in plant foods, products that have it added or supplements can help.
Hydration
- Staying hydrated is super important!
- Drink water and also consider beverages with electrolytes, especially before and during long runs.
By keeping an eye on these nutrients, plant-based athletes can perform better and recover stronger!