Artist: Edgar Castrejon

Veganism and Sports: Nourishing Athletic Excellence

The marriage of nutrition and athletic prowess is undeniable. Whether it's muscle sculpting or endurance refinement, a well-rounded diet stands as a pivotal catalyst to fueling optimal performance. A common misconception, however, is that a plant-based diet falls short in this arena. On the contrary, a judiciously balanced vegan diet can harmonize seamlessly with your athletic pursuits.

Embracing the Vegan Journey

A surging tide of individuals are embracing veganism. While ethical considerations often drive this choice, an increasing number also recognize the health dividends intrinsic to this dietary path. The heart of a wholesome vegan diet pulsates with a bounty of fruits, vegetables, whole grains, nuts, and legumes.

Unveiling Nutrient Density

Plant-based foods boast a remarkable nutrient density – a testament to their inherent value. This translates to a wealth of vitamins and minerals relative to their caloric content. Such nutrient-dense offerings, exemplified by vegetables, legumes, and whole grains, hold a pivotal role for athletes, whose heightened training demands necessitate an abundant supply of essential nutrients. Moreover, a vegan diet naturally aligns with a carbohydrate-rich profile, which constitutes the body's primary source of energy during rigorous physical exertion. Conversely, fat content tends to be modest, adhering to the recommendations for a balanced sports diet.

Artist: Tetiana Bykovets


Vegan diet and carbohydrate intake? You don't need not worry as an athlete because carbohydrates are found mainly in plant products and are therefore abundantly available. Rice, potatoes or cereals are the best way to cover your carbohydrate needs.


Similar to carbohydrates, fat is an important source of energy, a carrier of fat-soluble vitamins and an important component of cells. At 9.5 kcal per g of fat, it provides twice as much energy as carbohydrates. However, a very high-fat diet can impair your physical performance. It is recommended to eat 1 g fat per kg body weight per day. In contrast to “meat eaters”, the vegan diet scores with a greater intake of omega-6 fatty acids. This has a positive effect on your health, for example, a lower risk of cardiovascular disease has been observed. Due to the lack of marine products, monitor your intake of omega-3 fatty acids, which can be won through flax seeds, hemp and chia seeds or walnuts etc. Flax, hemp and walnut oils are also good sources.


Protein is important for building cells and body tissues, including muscle. Animal foods are good sources of protein and can be processed better by the body than plant sourced protein. Animal proteins include meat and fish products, but also dairy products or eggs. For vegetarians, the situation is somewhat easier, since they can fall back on dairy products or eggs. Vegans have it a little more difficult, since only vegetable proteins come into question. For adult hobby athletes, a protein intake of 0.8 g per kg body weight per day is recommended.

It is important that you consume all essential amino acids. This works by combining different protein sources. Amino acids from legumes and grains are particularly good supplements: rice with lentil dhal, bread with hummus, or chili sin carne with beans and corn are good sources of protein with a high-protein quality.


Artist: daily nouri

Vitamins and minerals

A varied, whole-food vegan diet is rich in many important vitamins and minerals such as vitamin C, ß-carotene, folic acid and magnesium. However, deficiencies may occur in the following nutrients: Vitamin B12 and D, iron, calcium, zinc and iodine. Therefore, targeted attention should be paid to the supply of these nutrients – which can be achieved with a balanced diet.

Only vitamin B12 must often be supplemented. This vitamin is used for blood formation and maintenance of the protective sheaths of the nerves. An easy way to get enough vitamin B12 is to use special toothpastes, which you can get in health food stores or natural stores.


Significant advantages of the vegan diet are the high nutrient density of plant foods, a high content of antioxidants, many carbohydrates as well as little fat and especially few saturated fatty acids. Thus, a vegan diet can help alleviate inflammatory responses, shorten recovery time, and provide optimal support for athletic performance. However, it is imperative to make sure that you are taking in all the essential vitamins and minerals.

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