Tips for a plant-based diet for athletes
Vegetarian diet for athletes
A vegetarian diet is less restrictive than a vegan diet. Because vegetarian diets still allow animal products like milk and eggs, there are more high-protein options available to you. Yogurt, cheese, and omelets are great for a healthy, high-protein breakfast or snack.
Vegetarians can also use whey protein supplements to fill in any gaps in their protein requirements. A scoop of whey powder typically contains 20 to 30 grams of protein. Whey protein can be mixed into many recipes, including pancakes, smoothies, and bread.
Vegan diet for athletes
On the other hand, vegan diets are more restrictive than vegetarian diets. Vegan diets generally do not allow for any animal products, including meat, eggs, milk, and bones. This also includes ingredients such as gelatin, whey, casein, and stock.
Because vegan diets do not include eggs and dairy products, protein should be consumed from totally plant-based sources. Soy protein is a popular option for vegans and vegetarians alike. Soy milk, tofu, and meat substitutes are made from soybeans.
The benefits of soy are its high protein content without cholesterol, unlike most animal protein sources. Other excellent sources of protein include nuts, lentils, beans, and broccoli. Even seeds and grains such as pumpkin seeds, brown rice, oats, and quinoa contain protein.