Vegetarian Diet for Athletes

Athletes require a tough physique for sporting moves. It's a myth that people who consume non-veg foods are much stronger than vegans. A vegetarian diet is all about eating healthy food from plant origin or dairy based products. The food is highly rich in nutrients and essential for nurturing a strong body. The vegetarian diet for athletes is mainly rich in carbohydrates. Proteins and fats are vital for carrying out proper metabolism. Vegetables are also rich in vitamins and minerals, that act as co-factors for a variety of enzymatic reactions going inside our body.

There are a number of world-class athletes who consume and healthily survive on a vegetarian diet. It helps them to remain active and maintain agility. The plant-based endurance diet, excludes every type of non-veg stuff. Consumption of raw vegetables is the best way to gift body the natural reserves of protein. Well, the switch over to a vegetarian diet should not be random. The body should be allowed some time to get accustomed to the new diet plan. Many adjustments are required to get used to a vegetarian diet. A healthy diet for athletes, must contain the meal plans and the intervals between each meal. One may follow a rotatory diet plan instead of sticking to the same diet chart.

Vegetarian Diet Plan for Athletes

One should know the benefits of vegetarianism, before trying it out. A vegetarian has a higher life expectancy than a non-vegetarian. The organic sources of foods have a safe level of carbohydrates and fats. The diet plan is elaborated below.

Carbohydrates
Carbohydrates are the main energy reserves of body. An athlete cannot gain energy and strength without consumption of adequate amount of carbohydrates. The body should receive about 50-60% of carbohydrates from natural sources. This implies consumption of foods rich in simple carbohydrates. Rice powder, whole wheat bread, multi grain bread, potatoes, grains, lentils, pasta, cornstarch are rich sources of carbohydrates. Two vegetable burgers everyday is definitely allowed.

Fats
Vegetable oils are a rich source of fats. They contain unsaturated fatty acids that can be degraded by enzymes easily. Organic sources of fats do not contain saturated fatty acids or cholesterol. Foods containing high amount of fats are sunflower oil, safflower oil, olive oil, walnuts, peanuts, almonds, etc. It's highly recommended for athletes to consume a plenty of dairy based products that are rich in fats. This includes butter and cheese. About 20-30% of foods consumed should contain fats. Fats act as stored energy reserves inside the body.

Proteins
Amino acids are known as the building blocks of body and proteins are synthesized from amino acids. Dairy products contain high amounts of proteins. Milk and eggs should occupy a greater place in the diet chart of a vegetarian (ovo-lactovegetarian diet also inculdes eggs). 10-15% of the diet should be protein. However, the vegan diet for athletes excludes animal based dairy products. They can consume egg free protein powders, whey proteins, tofu, coconut milk and soya milk. Soya beans, lentils, almonds, nuts are rich sources of proteins.

Vitamins and Minerals
Worth a mention, these micro and macro nutrients are quintessential for a body to perform all vital metabolic functions. Elements like phosphorous, calcium, iron and magnesium are required for formation of bones and to improve muscle strength. Foods rich in multiple vitamins are banana, apples, carrots, broccoli, spinach, beans, cabbage, etc. Cereals like corn, barley, etc contain high amount of proteins and fibers. A plate of salad and assorted foods is also important for a vegetarian diet.

The natural source of nutrients not only strengthens your body but also boosts your immune system. Just check out vegetarian recipes for a delicious treat, promising health and fitness.