In an effort to ease the process, many vegan and
vegetarian athletes turn to vegan protein powders — products that are designed to help you get a solid dose of protein in a convenient package.
There are several
notable vegetarian athletes today, such as marathon runners Bart Yasso and Scott Jurek, and pro Ironman triathlete Brendan Brazier.
Vegetarian athletes following a vegan diet who don't eat eggs or dairy products can still get all the essential amino acids they need by eating a variety of plant - based proteins throughout the day.
Sources of protein for
vegetarian athletes include low - fat dairy products, egg whites, soy products, seitan — a wheat protein — legumes, nuts and seeds.
Ghosh's research noted that
vegetarian athletes have been present throughout history.
The key to success, Ghosh found, is that
vegetarian athletes must find ways within their diet to reach the acceptable macronutrient distribution for all athletes, which he breaks down as carbohydrates (45 - 65 percent), fat (20 - 35 percent) and protein (10 - 35 percent).
«
Vegetarian athletes can meet their dietary needs from predominantly or exclusively plant - based sources when a variety of these foods are consumed daily and energy intake is adequate,» Ghosh wrote in his presentation.
But, if
a vegetarian athlete or trainer includes the right veggies in their diet, and at the right times, they can be successful in their goal of gaining muscle and maintaining a strong, healthy body.
There are many vegan /
vegetarian athletes that can provide a path for you.
If you are
a vegetarian athlete, Scaramella recommends including iron - rich protein sources such as whole eggs, lentils, soybeans, tofu, quinoa, and nuts and seeds.
Some researchers even suggest that
vegetarian athletes and vegan people can greatly benefit from creatine supplements because of their habitual dietary deficiencies.