






























© Shutterstock
0 / 31 Fotos
Variety is key
- Make sure you vary your food choices. As a vegan or vegetarian you’re more limited when it comes to food options, so you might have a tendency to eat the same foods all the time.
© iStock
1 / 31 Fotos
Consume enough calories
- It’s easy to consume less calories than you need, especially because protein alternatives are not as calorically dense as other non-vegan options.
© iStock
2 / 31 Fotos
Consume enough calories
- Track your caloric intake and make sure you have enough fuel from carbs and fats. This is crucial, so that your body can use protein as muscle building blocks and not as a source of energy.
© iStock
3 / 31 Fotos
Eat regularly
- You won’t be getting a huge amount of protein per meal, so you should eat more frequently and feed your body with smaller amounts of protein more often.
© iStock
4 / 31 Fotos
Fruit and vegetables
- Make sure you consume plenty of fruit and veggies. These are packed with vitamins and antioxidants that will help you stay healthy.
© iStock
5 / 31 Fotos
Workout length and intensity
- Aim for shorter workouts but do not reduce the intensity. This way your body will manage its energy sources more efficiently.
© iStock
6 / 31 Fotos
Keep your body composition in check
- Losing muscle mass is one of the things that vegan and vegetarian athletes should be tracking. Measuring your body fat will give you an indication of how your body is responding to training and diet.
© iStock
7 / 31 Fotos
Iron
- Without consuming red meat sometimes it can be difficult to meet your iron requirements. Iron deficiency is more prevalent in women due to their menstrual cycles.
© iStock
8 / 31 Fotos
Iron - To boost your iron intake, make sure you include foods such as dark leafy greens, beans, and lentils in your diet. You might also consider taking iron supplements.
© Shutterstock
9 / 31 Fotos
Broccoli and spinach rule
- Eat plenty of these two. They have numerous health benefits, including being rich in calcium, which you might lack in your diet.
© iStock
10 / 31 Fotos
Legumes
- These are also great sources of carbohydrates and are low in fat, so they’re an overall good addition to your diet.
© iStock
11 / 31 Fotos
Legumes
- Beans and chickpeas, for instance, are a great source of protein and fiber. As a vegan or vegetarian, it is essential that you consume plenty of these, especially if you’re trying to gain muscle.
© iStock
12 / 31 Fotos
Nuts - Nuts are excellent sources of fat and protein. They are also very dense in calories, making them a great source of fuel and a healthy way to boost your caloric intake.
© iStock
13 / 31 Fotos
Oats - You should definitely add this nutrient-rich food to your diet. Oats are rich in protein, complex carbs, and have plenty of fiber.
© iStock
14 / 31 Fotos
Peanut butter - One of the great things about being vegan or vegetarian is that you can (and should) eat peanut butter!
© iStock
15 / 31 Fotos
Peanut butter - Peanuts are a great source of protein, fat, and fiber. Just make sure you consume one made of 100% peanuts and avoid the ones containing sugar, salt, and other additives.
© iStock
16 / 31 Fotos
Omega-3
- There are numerous benefits to consuming Omega-3 fatty acids. The good news is that there is an alternative to the traditional fish oils.
© iStock
17 / 31 Fotos
Omega-3 - Make sure you consume plenty of flaxseed. You can easily add it to foods and drinks. Flaxseed oil is also a good option.
© iStock
18 / 31 Fotos
Vitamin B12
- If you’re a vegan, you won’t be consuming any natural sources of B12. Even if you consume fortified foods, it’s important to supplement with a B12 vitamin.
© iStock
19 / 31 Fotos
Protein shakes
- Protein shakes are a quick and easy way to boost your protein intake. As a vegetarian you can't just choose any protein powder, but there are still plenty of options out there.
© iStock
20 / 31 Fotos
Protein shakes
- There are several alternatives to the traditional whey protein shakes. You can easily find pea, hemp, soy, and even rice protein powders on the market.
© iStock
21 / 31 Fotos
Use quinoa as a side
- With a texture somewhere between brown rice and oatmeal, quinoa is a great source of protein, fiber, and B vitamins.
© iStock
22 / 31 Fotos
Tempeh, tofu, and other protein-rich foods
- These are good additions to your diet. Protein is absolutely key, especially if you're active, and these foods pack a considerable amount of it.
© Shutterstock
23 / 31 Fotos
Avoid processed foods
- With so many processed foods on the market, labeled with all sorts of healthy claims, it’s easy to get carried away and consume them more than you should.
© Shutterstock
24 / 31 Fotos
Avoid processed foods
- Being vegan or vegetarian doesn’t give you a free pass to consume all sorts of junk food under the false premise that, because these are meat-free products, they’re healthy.
© Shutterstock
25 / 31 Fotos
Amino acids
- You might want to consider supplementing with branched chain amino acids (BCAA). These can help you preserve muscle mass during longer workouts.
© Shutterstock
26 / 31 Fotos
Reconsider your diet
- If you really, really, want to make it in a strength sport or bodybuilding, maybe you should consider becoming an ovo-lacto vegetarian. This would drastically boost your options for protein sources, which are key in these sports. Though understandably, this option is completely out of the question for many people.
© Shutterstock
27 / 31 Fotos
Naysayers
- Don’t let these people get to you. We know it’s not as easy to gain muscle mass and strength as a vegan or vegetarian, but it’s by no means impossible. In fact, there are quite a few successful athletes who follow these diets.
© Shutterstock
28 / 31 Fotos
Positive attitude
- Just stay positive about the whole thing. It’s possible to follow through with your diet and lifestyle choice and be an athletic, healthy person. Your attitude towards it can go a long way.
© iStock
29 / 31 Fotos
See also - Also discover why your favorite celebrities went vegan!
© Getty Images
30 / 31 Fotos
© Shutterstock
0 / 31 Fotos
Variety is key
- Make sure you vary your food choices. As a vegan or vegetarian you’re more limited when it comes to food options, so you might have a tendency to eat the same foods all the time.
© iStock
1 / 31 Fotos
Consume enough calories
- It’s easy to consume less calories than you need, especially because protein alternatives are not as calorically dense as other non-vegan options.
© iStock
2 / 31 Fotos
Consume enough calories
- Track your caloric intake and make sure you have enough fuel from carbs and fats. This is crucial, so that your body can use protein as muscle building blocks and not as a source of energy.
© iStock
3 / 31 Fotos
Eat regularly
- You won’t be getting a huge amount of protein per meal, so you should eat more frequently and feed your body with smaller amounts of protein more often.
© iStock
4 / 31 Fotos
Fruit and vegetables
- Make sure you consume plenty of fruit and veggies. These are packed with vitamins and antioxidants that will help you stay healthy.
© iStock
5 / 31 Fotos
Workout length and intensity
- Aim for shorter workouts but do not reduce the intensity. This way your body will manage its energy sources more efficiently.
© iStock
6 / 31 Fotos
Keep your body composition in check
- Losing muscle mass is one of the things that vegan and vegetarian athletes should be tracking. Measuring your body fat will give you an indication of how your body is responding to training and diet.
© iStock
7 / 31 Fotos
Iron
- Without consuming red meat sometimes it can be difficult to meet your iron requirements. Iron deficiency is more prevalent in women due to their menstrual cycles.
© iStock
8 / 31 Fotos
Iron - To boost your iron intake, make sure you include foods such as dark leafy greens, beans, and lentils in your diet. You might also consider taking iron supplements.
© Shutterstock
9 / 31 Fotos
Broccoli and spinach rule
- Eat plenty of these two. They have numerous health benefits, including being rich in calcium, which you might lack in your diet.
© iStock
10 / 31 Fotos
Legumes
- These are also great sources of carbohydrates and are low in fat, so they’re an overall good addition to your diet.
© iStock
11 / 31 Fotos
Legumes
- Beans and chickpeas, for instance, are a great source of protein and fiber. As a vegan or vegetarian, it is essential that you consume plenty of these, especially if you’re trying to gain muscle.
© iStock
12 / 31 Fotos
Nuts - Nuts are excellent sources of fat and protein. They are also very dense in calories, making them a great source of fuel and a healthy way to boost your caloric intake.
© iStock
13 / 31 Fotos
Oats - You should definitely add this nutrient-rich food to your diet. Oats are rich in protein, complex carbs, and have plenty of fiber.
© iStock
14 / 31 Fotos
Peanut butter - One of the great things about being vegan or vegetarian is that you can (and should) eat peanut butter!
© iStock
15 / 31 Fotos
Peanut butter - Peanuts are a great source of protein, fat, and fiber. Just make sure you consume one made of 100% peanuts and avoid the ones containing sugar, salt, and other additives.
© iStock
16 / 31 Fotos
Omega-3
- There are numerous benefits to consuming Omega-3 fatty acids. The good news is that there is an alternative to the traditional fish oils.
© iStock
17 / 31 Fotos
Omega-3 - Make sure you consume plenty of flaxseed. You can easily add it to foods and drinks. Flaxseed oil is also a good option.
© iStock
18 / 31 Fotos
Vitamin B12
- If you’re a vegan, you won’t be consuming any natural sources of B12. Even if you consume fortified foods, it’s important to supplement with a B12 vitamin.
© iStock
19 / 31 Fotos
Protein shakes
- Protein shakes are a quick and easy way to boost your protein intake. As a vegetarian you can't just choose any protein powder, but there are still plenty of options out there.
© iStock
20 / 31 Fotos
Protein shakes
- There are several alternatives to the traditional whey protein shakes. You can easily find pea, hemp, soy, and even rice protein powders on the market.
© iStock
21 / 31 Fotos
Use quinoa as a side
- With a texture somewhere between brown rice and oatmeal, quinoa is a great source of protein, fiber, and B vitamins.
© iStock
22 / 31 Fotos
Tempeh, tofu, and other protein-rich foods
- These are good additions to your diet. Protein is absolutely key, especially if you're active, and these foods pack a considerable amount of it.
© Shutterstock
23 / 31 Fotos
Avoid processed foods
- With so many processed foods on the market, labeled with all sorts of healthy claims, it’s easy to get carried away and consume them more than you should.
© Shutterstock
24 / 31 Fotos
Avoid processed foods
- Being vegan or vegetarian doesn’t give you a free pass to consume all sorts of junk food under the false premise that, because these are meat-free products, they’re healthy.
© Shutterstock
25 / 31 Fotos
Amino acids
- You might want to consider supplementing with branched chain amino acids (BCAA). These can help you preserve muscle mass during longer workouts.
© Shutterstock
26 / 31 Fotos
Reconsider your diet
- If you really, really, want to make it in a strength sport or bodybuilding, maybe you should consider becoming an ovo-lacto vegetarian. This would drastically boost your options for protein sources, which are key in these sports. Though understandably, this option is completely out of the question for many people.
© Shutterstock
27 / 31 Fotos
Naysayers
- Don’t let these people get to you. We know it’s not as easy to gain muscle mass and strength as a vegan or vegetarian, but it’s by no means impossible. In fact, there are quite a few successful athletes who follow these diets.
© Shutterstock
28 / 31 Fotos
Positive attitude
- Just stay positive about the whole thing. It’s possible to follow through with your diet and lifestyle choice and be an athletic, healthy person. Your attitude towards it can go a long way.
© iStock
29 / 31 Fotos
See also - Also discover why your favorite celebrities went vegan!
© Getty Images
30 / 31 Fotos
Top tips for the vegan and vegetarian athlete
Take your health and fitness to the next level
© Shutterstock
People adopt a vegan or vegetarian diet and lifestyle for a number of different reasons.
Religion, to start with, influences how people eat in many corners of the world. Hinduism, Jainism and Buddhism in particular, have strong links to vegetarianism.
Some people also choose to become vegan or vegetarian for moral reasons. Killing animals and eating them is just not acceptable for some, nor is using any of their by-products such as milk, eggs, or leather.
Health is yet another reason why people might end up adopting these animal-free diets. Some of us are simply unable to digest such foods or might have some sort of intolerance or allergy. Lactose intolerance, for instance, is incredibly common.
While not perfect, following a vegan or vegetarian diet can be beneficial for your health. But if you want to take things a step further in your chase for a healthy lifestyle, you need to do some exercise. And this is where things start to get a little fuzzy.
It’s not uncommon for those following a vegan or vegetarian diet to encounter a wall of misinformation when it comes to the relationship between their diet and sports. The internet is filled with all sorts of misleading information, and many people are doubtful and resistant to the idea of a vegan or vegetarian person succeeding in the athletic realm.
Many myths have contributed to the view that a vegan or vegetarian person will have a hard time building muscle or getting stronger. Lack of protein and other nutrients being the most common one. But while there is some truth in this claim, there is a way around it, which many athletes are now proving.
You don’t have dig deep to find world-class examples of elite athletes who adopted a vegan or vegetarian diet. These include F1 World Champion Lewis Hamilton, American tennis player Venus Williams, British boxer David Haye, and professional surfer Tia Blanco, among many others.
Being a vegan or vegetarian won’t necessarily hinder your progress in sports as long as you take a few things into consideration. In this gallery you’ll find some useful tips that you can start implementing today.
Click through to find out more and take your health and fitness to the next level.
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