Interest in plant based eating continues to grow, but how does one reduce animal products and still make sure their bodies are getting all the many nutrients they need every day? Planning!
Being an athlete that eats in a vegan, plant-based or even occasionally plant-centric way can be healthy, well rounded, and nutritionally complete. It’s possible to provide all the energy (calories), protein, carbohydrates and other nutrients a body needs if one eats a variety of different foods regularly throughout the day and doesn’t restrict. Thoughtful preparation and education on which foods to choose is key. It’s not a good idea to just cut out foods indiscriminately without a plan for what to replace them with. This can and often does lead to nutrient deficiencies, fatigue, bone loss, anemia, and poor athletic performance. Fortunately there are many ways to switch out commonly consumed animal products for plant based foods that have a wide range of nutrients. It’s also important to take vitamin B12 and possibly vitamin D3. Talk to your dietitian about the best way to cover all your nutrition bases if you’re deciding to go vegan.
Plants have protein and it’s a myth that humans have to eat animal products to get enough protein. There are some specialized conditions in which it is necessary to eat animal foods but in general for most healthy people a diet with a wide variety of plant foods can meet their needs, even if they’re athletes. The American College of Sports Medicine recommends that 12-15% of all our calories come from protein, this can be met by eating a variety of beans, peas, lentils, nuts, seeds, whole grains, and soy (yes soy is fine and tofu and tempeh are great for you). We now know that you don’t have to combine complementary proteins in each meal to get all the amino acids to build muscle as long as you are eating a variety of different foods each day containing amino acids. Even vegetables have some protein. Choose a diverse range of protein containing foods spaced through the day. Try to eat every 3-4 hours during the day. Plant based proteins cause less inflammation than red meat, bacon, sausage and dairy and they often have other key nutrients like iron, zinc, fiber, and B-vitamins. So it is healthy and reasonable to diversify protein sources by including more plant based options. My main message is that if you cut out animal products you MUST replace them with a variety of plant based proteins and sources of calcium.
Examples of vegan protein sources (USDA Database):
1-1.5 cup oatmeal with ground
flax or hemp seeds, walnuts, and 1 banana: 13-16 g protein
2 mini-sliders from Beyond Meat: 15 grams
1 cup quinoa with veggies: 10 grams
¼ cup roasted almonds: 7 grams
2 black bean tacos: 12-18 grams
“Buddha bowl” with beans or lentils, sweet potatoes, broccoli, and wild rice: 15-18g
1 cup minestrone soup: 4 grams
1.5 cups edamame (or tofu), brown rice, and veggies: 14 grams
1/4 cup dried roasted pumpkin seeds: 8-10 grams
Fruit and veggie smoothie with hemp, pea, or soy protein powder and soy milk: 8-15 grams
Tofu scramble with veggies: 13-19 grams
Pasta made from lentil flour: 20 G protein
regular pasta topped with a marinara sauce with cooked up Impossible “meat” crumbles
BLT sandwich on whole grain/ seed bread made with slices of “bacon” flavored tempeh
Vegan cheese made from cashews
Trail mix snack made with nuts, pumpkin seeds, and dried seasoned chickpeas
What about nutrient deficiencies?
In spite of considerable evidence to the contrary, there still seems to be a prevailing bias, even among dietitians, that a vegan diet is automatically deficient, however we now know this to be inaccurate based on numerous studies. “It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle.” (2). Even omnivorous dancers can be deficient in Vitamin D, calcium, iron, and zinc so it makes sense for anyone, vegan or not, to focus on plant based food sources of these vitamins and take supplements as needed, particularly vitamin B12. The bottom line is that you have to make smart, careful, healthy dietary choices whether or not you’re a vegan/ vegetarian. If you choose to overly restrict your food intake due to weight fears then nutrient deficiencies can and do happen. If you choose to eat a Western/ American diet then nutrient deficiencies can and do happen. No one ever has to be perfect! And there are no awards given out for the most rigid diet. Be flexible, it’s more sustainable and better for one’s mental health. Smart choices and fruits, vegetables, legumes, soy, nuts, seeds, and whole grains are nutrient dense foods, but having treats and fun foods is ok too.
Is it complicated to follow?
Making any dietary change takes time and a little research. Fortunately it’s not difficult to make vegan versions of all your favorite foods even French toast, Mac and cheese, burgers, and hot dogs. There are many new vegan products that make it easy and delicious. Plus, beans and rice are less expensive than steak.
Vegan diets should not be a smokescreen for disordered eating
It’s important to be aware that a small percentage of people will declare themselves to be vegan to either intentionally or unintentionally hide disordered eating, and this could potentially lead down a road of dangerous weight loss, nutrient deficiencies, bone loss, and injury. Giving up meat, eggs, and dairy does remove a concentrated source of nutrients that must be replaced with alternatives. Whatever type of diet someone follows, if calories from fat, protein and carbohydrates fall below the body’s needs then this qualifies as restrictive eating and needs to be addressed with a knowledgeable professional. If someone is going to become vegan, then they need to make sure they are following an adequate diet. This might require a consult with a qualified dietitian. However it’s not accurate to assume all vegans/ vegetarians have eating pathology and are nutrient deficient.
Any dietary style that severely limits food choices or makes one unable to enjoy eating socially is something to discuss with a dietitian. Food should be fun and delicious.
Sources:
2. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Position Paper. J Acad Nutr Diet. 2016;116:1970-1980.
8. Meatless Monday http://www.meatlessmonday.com