The Vegan Diet for your Athlete Teen
- 2. ● Athletes generally require more protein than most people, so it’s important to
incorporate protein into each meal or snack. Things like beans, tofu, nuts, and
soy products are a great source of protein for vegans.
● Athletes must also ensure they are maintaining proper iron levels to reduce risk
of anemia and fight off low energy levels. Vegans can get iron from many natural
sources, such as dark leafy vegetables, quinoa, lentils, soybeans, fortified cereal,
raisins, and more.
● Vegan athletes should also make sure they are getting an adequate amount of
vitamin B12, which can be found in many fortified cereals, soymilk, and nutritional
yeast.
● A vegan diet may be low in calories, so it’s important to ensure you’re eating a
healthy amount of calories for the active vegan lifestyle. Try to incorporate 200
or 400calorie snacks throughout the day in the form of a granola bar, soy yogurt
and fruit, trail mix, or a bagel and peanut butter to make sure you are getting the
proper amount of calories even between larger meals.
Complex carbohydrates, proteins, and fats are the foundation of a vegan’s
nutritional needs. Vegans should be eating 0.5 and 0.8 grams of protein a
day for each pound they weigh. In addition to the above requirements, iron,
calcium, vitamin D and vitamin B12 are important for all athletes, vegan or
otherwise, to maintain healthy levels of. It is, by no means, difficult to live a
vegan lifestyle and stay in good health and in good shape. Even athletes,
whose dietary requirements are slightly more complicated, can easily
maintain proper nutrition by means of a vegan diet.
Shreya Wadkar