Considerations when building a vegan sports diet

Posted on 13-06-2020 , by: Nancy Clark , in , , 0 Comments

Vegan and vegetarian diets are here to stay; they are not a passing fad. The busy lifestyle of vegan athletes can create nutrition challenges. For example, when eating on the run, vegans may find Oreos are more readily available than, let’s say, roasted chickpeas. Grab-and-go snacks of just a bagel or a banana should get balanced with some protein — but is hummus or soymilk readily available? All this means vegan athletes have to be responsible and plan ahead.
When listening to my vegan/vegetarian clients, I often hear “red flag” statements that signal misinformation. Let’s take a look at some common misconceptions and correct some myths related to vegan/vegetarian sports diets.

 “Carbs” are fattening, a waste of calories? False!
Plants are carbs! While you want to limit nutrient-poor carbs (like Frosted Flakes, Pop-Tarts, ramen), wholesome carbs (preferably called grain-foods) should be the foundation of every meal to fully fuel muscles. Athletes who train one to three hours a day can easily end up with needless fatigue if they try to thrive on fruit and salads. Grains (and all “carbs”) are NOT inherently fattening. Excess calories of any food can be fattening.
As a vegan/vegetarian athlete, you would be wise to eat grains (such as oatmeal, whole wheat bread, brown rice) as the foundation of each meal/snack. Combine them with a colorful assortment of fruits and/or vegetables for more muscle-fuel, and of course, a dose of protein.

Lunchtime salads are a healthy vegan meal? Sometimes.
While salads can be nutrient-rich, they can also be protein and carb-poor—but high in calories given a “little bit” of olive oil on a big salad ends up being a lot of dressing. Filling up on calories from fat will not refuel depleted muscle glycogen. Vegan athletes could better refuel their muscles with a grain-protein combination such as a hummus wrap or beans and rice.

Quinoa can be the “protein” in a vegan meal? No!
Quinoa is reputed to be a protein-rich grain, containing all the essential amino acids needed to build muscle. It is not a stand-along protein-rich food. If you compare quinoa to other grains, you’ll see it offers only 6 grams of protein per 200 calories, similar to rice (4 g), and less than pasta (7 g). Most athletes should target 15 to 25 grams of protein at each meal. That means, you want to add more than just quinoa to your salad. How about tofu? beans? lentils?

Almond milk is a replacement for dairy milk? No way!
Almond juice (it is not milk) has far fewer nutrients than dairy milk. Milk’s 8 grams of high-quality protein is life-sustaining. The 1 gram of low-quality protein in almond beverages is not. Soy or pea milk are acceptable dairy-free alternatives to cows’ milk.

Soy causes cancer and man-boobs? Wrong.
The latest research indicates soy is cancer preventive and is safe— even for women with breast cancer. As for man-boobs, the one case study about unusual male breast development refers to a person who routinely drank three quarts of soymilk a day. That is a LOT of soymilk. For the latest soy updates, enjoy this podcast:
https://www.soundbitesrd.com/podcast-episode-148-soy-research-update-cancer-allergies-protein-mark-messina/

Protein bars and powders can replace real foods? Not really.
Protein-rich foods are preferable to highly processed bars and shakes. Nutrients in natural foods interact synergistically Instead of yet-another bar or shake for a meal or snack, how about cereal + (soy) milk, crackers + hummus, or banana + nut butter? Aren’t these real foods more in keeping with the spirit of veganism?

For more information: Nancy Clark’s Sports Nutrition Guidebook, 6th edition (2019)

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