Vegan fitness regime: 4 tips to meet your nutritional needs for Ironman training and performance

Want to transition to a vegan diet but skeptical about the fitness results? Here are 4 tips to meet your nutritional needs for Ironman training and performance ...read more

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Published on Jan 12, 2024 07:00 AM IST

The rise of vegan fitness has led to a curiosity on how to balance your meals to get an adequate amount of nutrients as we have been conditioned to believe that we need eggs/chicken/dairy to give us protein and thereby strength but vegan experts, on the contrary, insist that a well-balanced plant-based diet leaves you with more energy! Sportsmen such as Lewis Hamilton and Sunil Chetri have adopted the vegan lifestyle and have cited the many benefits of it from a health, movement and overall lifestyle perspective. In an interview with Zarafshan Shiraz of HT Lifestyle, Kunal Mutha, Founder of Only Earth, shared his views and debunked myths around Vegan Fitness Regime - (File Photo)

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1. Balanced Macronutrients: Focus on obtaining enough protein from plant-based sources like lentils, chickpeas, tofu, tempeh, quinoa and nuts/seeds. Ensure a balance of carbohydrates from whole grains, fruits and vegetables for sustained energy, along with healthy fats from avocados, nuts and seeds.(Photo by Anna Shvets on Pexels)

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2. Vitamin B12 Supplementation: Consider a B12 supplement as it's primarily found in animal products. This vitamin is essential for energy production and red blood cell formation. (Lina Kivaka )

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3. Omega-3 Fatty Acids: Incorporate sources like flaxseeds, chia seeds, hemp seeds and walnuts for their anti-inflammatory properties, crucial for recovery and joint health.(JJ Jordan)

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4. Hydration and Electrolytes: Pay attention to hydration and electrolyte balance. Include electrolyte-rich foods like bananas, coconut water and leafy greens. Remember, transitioning to a vegan diet for athletic performance may take time for adaptation. Plan meals thoughtfully, focus on variety, and consider consulting a nutritionist or dietitian specialising in sports nutrition to ensure you're meeting your nutritional needs for Ironman training and performance.(Shutterstock)