Scientific studies show that vegetarian athletes are as strong as their meat-eating counterparts. If your diet includes too much meat, you’re at risk for cardiovascular and other diseases.
Athletes focus on protein to build strong muscles. But meat isn’t the only protein. More athletes are turning to a vegan lifestyle to help them get in top shape.
Is it time for a diet change? Read on to learn more about the meals vegan athletes eat.
1. Breakfast of Vegan Athletes
Most vegan athletes eat breakfast, and there’s a similarity in what they’re eating.
Overnight oats are a popular breakfast choice. Try a healthful rolled-oat breakfast recipe for the protein, fiber, and healthy fats you need to get you going.
- 1/2 cup of rolled oats
- 1/4 teaspoon cinnamon
- 1 tablespoons chia seeds
- 1 cup almond milk
- 1 ripe banana
Using a small bowl, mash the banana and stir in the chia seeds and cinnamon. Stir well. Add the oats and almond milk. Stir again. Cover and put in the refrigerator for at least two hours.
You can leave them in the refrigerator overnight.
After two hours or in the morning, pull the bowl out and stir well.
Throw on toppings such as coconut flakes, nuts, seeds, or a little pure maple syrup.
2. Don’t Skip Lunch
Vegan athletes eat for maximum fuel and nutrition.
Lunch is an important meal of the day, and there are many vegan options.
Here are a few ideas to get you started:
- Kale Chickpea Avocado Sandwich
- Tofu Scramble
- Roasted Vegetables
- Avocado Cream Pasta
- Basil and Pepper Pasta
- Avocado Sandwich
If you’re in a hurry, a vegan sandwich is quick and easy.
- 1 large ripe avocado
- Juice of 1 lime
- 2 slices of organic sprouted grain bread
- 1/4 cup fresh chopped cilantro (washed and dried)
- salt and pepper to taste
In a small bowl, mash the avocado. Add the juice of one lime. Throw in the cilantro. Mix well. Add salt and pepper to taste.
Put the spread on a slice of bread. Top with any veggies of your choice, such as crisp lettuce. Add the other slice of bread on top.
You’re ready for lunch!
3. Snacks Are Okay
Snacks are okay on a vegan diet. Most athletes have a snack in the afternoon. Some have a snack in the morning and the afternoon. Adjust your intake to suit your goals.
A smoothie is great after a morning workout before lunch.
A cup of berries is another great snack. If you’re looking for a little more, try hummus and cut veggies.
Nuts and seeds offer lots of nutrition and healthy fats.
4. Wrap It up with a Healthy Dinner
When you give up meat, dinner is where you’ll miss it most. No fat steaks or juicy hamburgers.
Don’t despair! There are a lot of great vegan meat substitutes.
Beyond Meat makes a burger so delicious you’ll hardly know it’s not made from meat.
But be sure and skip the fries! Fried foods are a source of free radicals that are bad for the body. A healthy vegan diet helps fight free radicals.
Tofu, tempeh, and seitan are other great meat substitutes.
Eat Healthy to Stay Healthy
Eating healthy is the best way to stay healthy. Vegan athletes demonstrate that meat isn’t necessary for good nutrition or big muscles.
Include breakfast, lunch, snacks, and dinner to maintain a good nutritional intake.
With a little bit of planning, sticking to a vegan diet isn’t difficult.
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