All athletes need a rich protein diet so that they have high amounts of energy that can sustain them through strenuous events. However, not all athletes eat meat, and those that are vegetarian, need to increase their intake of protein for better performance, as plant protein does not digest as easily as animal protein.
Vegetarian athletes should be particular about their diet and should ensure that they include a variety of high protein sources so that their protein needs are met with for energy during training and competitions. Dairy products and eggs are indeed the best sources for protein. Vegetarian athletes should try and include the below mentioned high protein sources for best levels of performance.
Pistachios
Tempeh
Falafel
Soybeans, as edamame
Lentils
Quinoa
Buckwheat
When taking on a new diet plan, you will have to experiment a bit. Given food tolerances and each one’s tastes and preferences, you will have to spend some time, may be consult a Registered Holistic Nutritionist as well, to learn what protein sources and how you prepare them will be the best for you. Since breakfast is the most important meal for you, it is important that you have in mind what you are going to eat each day of the week, so that you are not hard pressed for time early in the morning, which leads you to avoid essential proteins that can indeed make your performance count.
When you prepare something new, see how you feel for 3 – 4 hours after that. Try different permutations and combinations for a week, and make a point to notice what suits you best. If it does not suit your system, and you are experiencing some distress, simply move on to some new protein source from the list above. You can make a host of great dishes with the list above, and toss it around with some veggies and fresh fruits as well for that extra punch.
Vegetarian athletes are often at a higher risk of having low iron; this is the case especially with women. Iron from plant sources is very different from the iron from animal sources. The body does not absorb iron from plant sources too easily. To ensure that your body absorbs all the iron that is consumed by you, you have to combine it with sources of Vitamin C like kiwi, orange juice, cantaloupe, strawberries or grapefruit. Foods that should be made part of your diet to increase iron content include: Cereals that are iron enriched, raisins, spinach, prunes, kidney beans and broccoli.
If you wish to stay at the top of your game, you have to pay attention to your diet, this is especially important for vegetarian athletes. Speak with a Registered Holistic Nutritionist and also find out how Homeopathy can help you take your game up by a notch by improving your health.
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