Vegans Athletes & Protein?

 

Many people nowadays are choosing the vegan lifestyle. Most because of their ethical stance regarding animal welfare and some for the purposed health benifits of elimating meats from their diet.

 

While the second is still up for debate* social media and the internet has increased awareness of the mistreatment of animals and is converting many to the vegan lifestyle.

 

Fruits and veg are great and we should all eat more to be healthy, but how do Vegan athletes get enough protein to build and repair muscle. Often the biggest arguement against veganism is that

 

 

"You need meat for protein"

 

 

It is true that meat is a great source of protein and athletes need to consume about double the protein intake of a regular person. Since meat comprises mostly just protein it is easy to see where the association has come from. But there are many other sources of protein (vegan and non vegan) that contain large amounts of protein. 

 

These foods are: 

 

• Nuts & Seeds

• Pulses & Beans

• Brochili

• Hemp Seeds

• Almonds

• Peanutbutter

 

Its important also to consume:

• legumes

• quinoa

• pistachios

• pumpkin seeds 

 

They contain lysine which is an amino acid that vegetarians find hard consume enough of.

Also keep an eye on the level of Iron if you are a vegan

 

 

While being a vegan may involve a little more thinking about your diet in order to get your requirment of protein, it certainly isnt a limiting factor for athletes regardless of the sport. Even for bodybuilding where huge amounts of protein are consumed. It is worht noting that most body builders consume vastly more protein than is supported by science. So while Vegan body builders may struggle to consume as much protein as non vegan body builders they 1) can easily attain the recomended level and 2) do not suffer from not having massivly excess amounts.

 

With regards to which is best for athletes... well its hard to study. The problem is very few people have been vegans since birth. The vast majority are national champions or higher before they turn vegans (typically in their early 20s).  All we can say is "

 

 

there are many professionals who are vegan, including world record holders" 

 

 

 

* Most studies compare normal meat eaters to vegans as opposed to extremely healthy meat eaters to extremely healthy vegans and the like. Recent research suggest that meat eaters may even be slightly healthier. However, It will take many more studies to assertain which, if either, viewpoint is correct

 

 

 

LINKS

NHS ADVICE FOR VEGANS

http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegetarianhealthqanda.aspx#protein

 

VEGANS AND MUMS TO BE

http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegetarianmealguide.aspx