FREE SHIPPING! On online orders of $74+. Use code: SHIP74 
Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts
A Plant-Based Diet for Athletes
Susan Levin, MS, RD, CSSD on
A plant-based diet provides all of the nutrients your body needs for training and competition.
Because a plant-based diet is high in carbohydrates, low in fat, and rich in vitamins, minerals, and antioxidants, it can support or improve your athletic performance.
The emphasis really is on having a wide variety of nutrient-dense foods throughout the day. Since protein is found in varying amounts in plants, legumes, grains and nuts, it’s pretty easy to get to the recommended amount. Therefore, most athletes don’t need a different diet, they just need more calories.
Carbohydrates
High-intensity exercise primarily uses carbohydrates for fuel. Evidence shows that adding carbohydrates to your diet improves endurance and performance. On a per-calorie basis, carbohydrate needs for athletes are similar to those for anyone else. Specific recommendations for athletes are based on weight and activity type. If exercise is strenuous and repetitive, such as training for a marathon, then carbohydrate timing may be useful, e.g., carb loading pre-event and carb timing post-event. Otherwise, such strategizing with carbohydrate intake is unnecessary.Protein
Compared with carbohydrates, protein is used only minimally for fuel. Its primary function is building and maintaining body tissue. Plant-based protein sources are best because, unlike animal sources, they contain fiber and complex carbohydrates. The recommended dietary allowance for the average, sedentary or lightly active adult is 0.8 grams per kilogram of body weight per day. For most people, this is more than enough. However, protein needs for athletes may range from 1.2 to 1.7 grams per kilogram of body weight per day. Athletes looking for additional protein can get an extra boost from beans, nondairy milks, nuts, seeds, and soy products, including tofu, tempeh and veggie burgers.Fat
High-fat diets are not recommended for athletes. Animal products are high in saturated fat, which can lead to heart disease, diabetes, weight gain and other chronic conditions. Photo from here, with thanks.Categories
Categories
Humanized Health - NEW!
Learn about personalized health from top experts! Check out our fascinating new shows every week, available as videos, podcasts and transcripts.:
Our Bloggers
-
Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
read more.. -
Margo Gladding
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
read more.. -
Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
read more.. -
Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
read more.. -
Debi Silber
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
read more..
SEE ALL OF OUR BLOGGERS
Invalid password
Enter
Learning Resources
Consultations
Green Initiatives
Pharmacy/Compounding
Humanized Health
Village Green Blog
Stay Connected
Village Green Apothecary
5415 W Cedar Ln
Bethesda, Maryland, 20814
(301) 530-0800
Toll Free: (800) 869-9159
The information provided on this site is not intended to be a substitute for advice or treatment from a qualified physician, nor is it intended to diagnose or treat a health problem or disease. Consult your physician prior to starting any new health program or if you any questions regarding a medical condition.
© 2023 Village Green Apothecary - All Rights Reserved.