There are some important parts of being a vegan and being an athlete that makes nutrition extremely important. Some think that being vegan makes it more difficult, but in actuality it’s just different from a typical North American diet.
Here are some articles pertaining to veganism.
According to Joe Friel and Gordon Byrn in Going Long: Training for Ironman-Distance Triathlons, there is the “Key Three” for better health and performance:
1. Do not eat processed foods.
2. Get most of the calories from whole fruits, fresh veggies, and lean protein.
3. Use starchy and sugary foods during and after long and/or intense sessions.
Protein
This nutrient is the one that is most talked about when it comes to vegans. Seeing as though protein is also imperative to muscle growth and recovery, it is even more important for athletes. Here is some information about it:
Recommended Daly Protein Intake
- The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.
- Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day.
- Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day.
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