Vegan diets have received more and more attention in recent years - and more and more people are deciding to remove animal products from their diet. But what about athletes? Can they achieve their athletic goals with a vegan diet?
Minor spoiler: Absolutely. But it's important that vegan athletes - just like non-vegan athletes - think about what they eat and how they can meet their nutritional needs.
In this article we will explain to you how vegan athletes meet their nutritional needs and what they need to consider to stay healthy and productive.
- You should focus on these nutrients
- Nutrition before, during and after training
- The best foods for vegan athletes
- This is how vegan athletes cover their protein needs
- Does vegan sports nutrition work without supplements
Vegan sports nutrition: You should rely on these nutrients
Regardless of whether it's for effective training, quick regeneration or the next best time: If you want to celebrate success, you have to eat right - and get enough nutrients in your diet. But which ones? Here is an overview of all the nutrients in a healthy sports diet and what special features vegans need to pay attention to.
Sufficient energy
First of all, your energy needs must be met - otherwise, instead of being in top shape, you will quickly experience a performance slump. For athletes, the daily energy balance should be balanced. This means that exactly as many calories should be consumed as are consumed. How high an individual's energy requirement is depends on many factors, including age, weight, muscle mass, type of sport and volume, training frequency and everyday activity.
The right carbohydrates
Carbohydrates are toppings on the smoothie bowl for athletes and for us: absolutely necessary. They are the most important source of energy in endurance sports and ensure that the body is and remains efficient. Carbohydrates are stored in the muscles as glycogen (up to 600 grams) and the body can draw on these reserves under stress.
Carbs also supply the brain and nerve cells with energy and ensure that you stay concentrated and focused. The recommendation of the German Nutrition Society is: The carbohydrate content should be between 55 and 60 percent. Competitive athletes who are preparing for a marathon or training for other top performances have a higher need for carbohydrates. 
Good vs. bad carbs
When it comes to carbohydrates, however, there is far too often talk of good and bad, evil or empty. What exactly does that mean?
“Bad” or “nasty” carbohydrates describe foods that are high in carbohydrates while also having a high glycemic index. This means they have a direct impact on blood sugar levels and cause them to rise quickly. These include white flour, refined sugar or sweets. If the blood sugar level subsequently drops again, hypoglycemia can occur during exercise.
Empty carbohydrates also describe that they do not provide any other nutrients such as vitamins or minerals apart from the carbohydrates and therefore do not represent any other added value. But: For athletes, these simple carbohydrates can sometimes provide a desired energy boost and work wonders for slack.
“Good” carbs, on the other hand, have a high fiber content and therefore have a low glycemic index. They do not affect blood sugar levels as much as foods with a high glycemic index and also ensure longer satiety. These foods include, for example, oatmeal, legumes, whole grain products or pseudo-grains such as quinoa or amaranth.
Sufficient protein
Protein shake, protein bread or proats (protein oats): protein is celebrated as a fitness miracle weapon. And proteins rightly play an important role in sports nutrition: they are not only essential for building muscle, but also for a strong immune system, iron absorption and cell repair.
A healthy and balanced vegan diet provides the body with sufficient proteins. Athletes don't need to drink protein shakes every day. 0.8 g to 1.2 g per kilogram of body weight per day – that is the amount of protein recommended by the German Nutrition Society for athletes.
However, endurance and strength athletes need more protein, around 1.2 g to 2 g per kilogram of body weight, and should therefore pay attention to high-quality vegan protein sources.
Good fats
Fats are not only an important source of energy in vegan sports nutrition, they are also an important source of essential fatty acids that the body cannot produce itself and that are necessary for bodily functions and regeneration.
The polyunsaturated omega-3 fatty acids play a particularly important role here, supporting blood circulation and oxygen transport and, thanks to their anti-inflammatory properties, promoting regeneration and healing processes in the body. Omega-3 fatty acids also stimulate the Formation of collagen and promote wound healing. Extra plus: Omega-3 fatty acids can help relieve muscle pain and reduce muscle soreness and muscle cramps.
Olive oil, avocado oil, rapeseed oil, linseed oil and walnut oil are rich in unsaturated fatty acids and omega-3 fatty acids. They also contain vitamins E and K, which are necessary for healthy cell function and a strong immune system.
Fats in the diet are also essential because they support the absorption of the fat-soluble vitamins A, D, E and K.
Our recipe tip: Vegan Super Seed Crackers with lots of omega-3 fatty acids – the perfect snack before or after training.
micronutrients
Some of the most important nutrients to consider in a vegan sports diet, in addition to macronutrients, are B vitamins, iron, magnesium, zinc and vitamin D.
B vitamins and vitamin B12
Since athletes have an increased energy turnover, the need for B vitamins is also increased. Because: B vitamins are involved in various metabolic processes and support the body in obtaining energy from carbohydrates, fats and proteins. These foods provide lots of B vitamins:
- Broccoli
- kale
- spinach
- potatoes
- soybeans
- flaxseed
- sesame
- nuts
- Tofu
- sweet potatoes
- Beans
- oatmeal
- Quinoa
- dried fruits
- hemp flakes
- millet
- whole grain bread
The only exception: vitamin B12. Vitamin B12 is an essential component of metabolism and is involved, among other things, in the production of red blood cells and the maintenance of the nervous system. Absolutely indispensable for athletes who want to maintain a good level of training. Since vitamin B12 must be supplemented in the vegan diet (no ifs or buts), this also applies to vegan athletes.
Vitamin B12 can be taken as a supplement and is available as drops or tablets. There are also foods that have vitamin B12 added, as well as toothpaste fortified with vitamin B12.
Iron, Magnesium and Zinc
More minerals and trace elements are lost through sweating. Therefore, athletes have an increased need.
Iron regulates energy metabolism, is responsible for the production of red blood cells and helps the body transport oxygen between cells. Iron is an absolute must for the oxygen supply to the muscles. Too little iron can lead to fatigue, loss of appetite, loss of strength and difficulty concentrating, which can affect athletic performance. It is therefore important that athletes consume a sufficient amount of iron through their diet. Good sources are:
- Beans
- Lentils
- peas
- Tofu
- spinach
- Nuts and seeds
- oatmeal
- Whole grain products such as whole grain bread, whole grain pasta and whole grain rice,
- or dried fruit such as dates, figs and plums.
Tip: Iron absorption from plant foods can be increased if they are supplemented with vitamin C.
Zinc acts as an antioxidant that protects the body's cells from oxidative stress and contributes to the healthy functioning of the immune system. Zinc supports the development and regeneration of muscles. It can also help prevent and relieve muscle cramps. Foods that contain zinc include oatmeal, pistachios, sunflower seeds, pine nuts, linseed, sesame, Brazil nuts, cashews, pumpkin seeds, cocoa and tofu.
Magnesium is essential for healthy muscle and nerve function as well as for building and repairing body tissues. Intense physical activity increases the need for magnesium. Vegan foods that are high in magnesium include millet, kale, buckwheat, flaxseed, tofu, almonds, pumpkin seeds, cashews, wheat germ and sesame.
Vitamin D
Vitamin D is involved in many metabolic processes that are essential for optimal athletic performance: it helps maintain muscle mass and promotes bone mineral density. It also reduces inflammation and promotes a strong immune system, thereby reducing the risk of injury.
Vitamin D can be synthesized by the body through the action of sunlight on the skin. Athletes should therefore make sure to spend enough time in the fresh air and sun. However, since the body's own production of vitamin D depends on many factors (e.g. the strength of the sun's rays, skin color, duration of sun exposure), it is difficult to give an exact figure. Some vegan foods, including mushrooms, also contain vitamin D.
Fluid intake
The basic rule is: athletes should drink at least two liters of fluid a day. But: Especially during strenuous training sessions, the fluid requirement should be increased in order to compensate for fluid loss through sweating. During exercise, it is advisable to regularly consume small amounts of fluids so that the body does not become dehydrated.
The optimal fluid intake for athletes depends on various factors: type of sport, intensity, duration of training or ambient temperature. In general, it is recommended to drink around 500 to 600 ml of liquid before training and around 200 to 250 ml every 15 to 20 minutes during training. During very strenuous training sessions or when ambient temperatures are high, you should drink even more. After training, adequate fluid intake is also important to compensate for fluid loss. During intensive exercise, it is also advisable to make sure that the drink contains electrolytes.
Eat properly before, during and after exercise
Depending on the training goal and sport, the requirements for plant-based sports nutrition vary. In general: For powerful muscles, it is important to replenish the carbohydrate stores in the muscle cells before and after training. During intensive exertion or competitions, you should also ensure that you refill in between.
Before training, you should stock up on complex carbohydrates and proteins that provide a long-lasting energy boost. This includes foods such as oatmeal, rice, pasta, potatoes, quinoa or whole grain bread, but also fruit and smoothies. Important: Do not overeat before training and wait at least an hour between a meal and an exercise session.
During training, easily digestible carbs such as energy bars, juice spritzers, bananas or glucose ensure a constant energy level.
After training, proteins and carbohydrates should be on the diet to support muscle building and replenish empty glycogen stores: lentils, soy products, grains, pseudo-cereals, peas, sweet potatoes and vegetables are ideal. High-quality fats also support muscle regeneration - these include nuts, avocados, hemp seeds and linseed oil.
The best foods for vegan athletes
- Oatmeal: Rich in fiber, protein and minerals, oatmeal is a cheap and nutritious vegan option for athletes. Best eaten first thing in the morning and whether as porridge, overnight oats or pancakes: a healthy breakfast with oatmeal is always a good idea!
- Nuts and seeds: Nuts and seeds are rich in protein, minerals such as iron, magnesium and zinc as well as important fatty acids. The unsaturated omega-3 fatty acids support muscle regeneration: walnuts, hemp seeds, sesame (and sesame butter Tahini), sunflower seeds and pumpkin seeds are an excellent choice for plant-based sports nutrition.
- Quinoa: Quinoa contains all nine essential amino acids and is an excellent source of complex carbohydrates and protein. The pseudograin is gluten-free and rich in vitamins and minerals, including magnesium, potassium and zinc, all of which are important for muscle function and athletic performance.
- Tofu and other soy products: Tofu and tempeh are an ideal source of protein and are rich in fiber and calcium. 100 grams of smoked tofu have 19 grams of protein.
- Lentils: Lentils in all varieties as well as other legumes are rich in protein as well as iron, potassium, magnesium, zinc and B vitamins. They are an excellent source of complex carbohydrates and are also rich in fiber, which helps stabilize blood sugar and regulate appetite.
- Vegetables: Vegetables are an ideal source of vitamins, minerals and fiber and also provide important antioxidants and other phytochemicals. In addition to green leafy vegetables such as chard or spinach, beetroot is considered to play a special role in sports nutrition: it provides nitrates and important electrolytes such as potassium. The vitamin C it contains acts as an antioxidant.
- Fruit: Fruits such as apples, bananas, oranges and berries are not only a delicious option for athletes, but also provide lots of vitamin C. Dark red berries such as blueberries, açaí berries or black currants are particularly valuable , as they contain many anthocyanins. These are secondary plant substances that are said to protect against cardiovascular and cancer diseases and have an anti-inflammatory effect. This is what makes the dark berries so valuable after exercise: they can protect against sore muscles and promote regeneration.
- Nut butter: rich in protein and healthy fats. Almond butter, peanut butter, etc. are also ideal as a snack for athletes - for example with fruit.
- Coconut Water: The best alternative to sugary soft drinks and helpful for staying hydrated before, during and after exercise. Coconut water is rich in electrolytes, especially magnesium, and supports healthy muscle function.
This is how vegan athletes cover their protein needs
When it comes to vegan sports nutrition, protein is often the number one topic of discussion. How are you supposed to meet your protein needs without chicken, tuna and steak? Let alone build muscle?
Protein is important in sports nutrition not only for building muscle, but also for regeneration - and this also applies to vegans. There are many vegan sources of protein, such as legumes, grains, nuts and seeds, mushrooms, tofu or seitan. Vegetables such as spinach and broccoli also contain protein.
When it comes to grain products, choose the whole grain version or versions made from pseudo-grains such as buckwheat pasta, pea fussili or lentil spaghetti. A good wholemeal bread also provides protein - two slices of wholemeal bread provide seven grams of protein. Here are a few examples of vegan foods that are high in protein:
| Groceries | protein content |
| Buckwheat pasta | approximately 11 g of protein per 100 g |
| Kidney beans (cooked) | 8 g protein per 100 g |
| Red lentils (cooked) | 8 g protein per 100 g |
| Hummus made from chickpeas | 7 g protein per 100 g |
| smoked tofu | 19 g protein per 100 g |
| leaf spinach | 3 g protein per 100 g |
| soy yogurt | 6 g protein per 100 g |
| oatmeal | 11 g protein per 100 g |
| peanuts | 6 g protein per 25 g |
If you are a little creative in the kitchen, you can easily conjure up recipes that are vegan and rich in protein using these foods alone.
How about chocolate porridge with peanut butter, soy yoghurt with oat flakes, a sandwich with hummus, tofu and leaf spinach, wholegrain pasta with lentil bolognese or a hearty curry with chickpeas, lentils and spinach? Top the dishes with sesame seeds or other nuts for some extra protein. In our article about vegan protein breakfasts you will find many more tips and delicious recipes for a protein-rich start to the day.
Another easy way to meet high protein needs is to drink vegan protein shakes. The powders usually consist of soy, peas, lupine, hemp or rice (or a mix) and can simply be mixed with water to make a shake. It's also a good idea to simply add one or two scoops of protein powder to your morning porridge or smoothie.
Animal vs. plant protein
A protein molecule is made up of different amino acids. There are a total of 21 different amino acids - some of which the body can produce itself, others we have to get from food. Foods that contain all of these essential amino acids are particularly valuable for athletes. The The biological value of a food indicates how much protein can be converted into the body's own protein.
Animal foods such as meat usually have a more favorable amino acid profile than plant foods. In some vegan foods, amino acids are only present in small quantities - which is why animal foods often have a higher biological value. BUT: Depending on how we combine vegan foods with each other, the amino acids they contain are supplemented and their biological value increases. You don't even have to eat the different foods in a single meal. It is enough if they are eaten throughout the day.
In concrete terms, this means: If you make your meals varied, you should be well supplied with protein - even as an athlete. Examples of combinations with high biological value include corn and beans or soy and rice or potatoes.
A big advantage of plant-based protein sources is that, in addition to protein, they also contain a large amount of fiber and other health-promoting nutrients. Meat and dairy products, on the other hand, contain little to no fiber. Fiber not only has a positive effect on digestion, but also fills you up and has a positive influence on blood sugar and cholesterol levels.
How can one build muscles vegan?
Build strong muscles vegan? Works wonderfully. You should follow these three rules:
- If you want to build muscle, you need a calorie surplus so that mass can be gained. It is recommended to eat an additional 250 - 500 kcal per day during the mass phase.
- Make sure to have at least two high-quality sources of protein in every meal: tofu, soy products, seitan, legumes, nuts and seeds, whole grains, quinoa, oatmeal, chia seeds, broccoli, spinach...
- Make your meals as varied as possible and supplement the proteins with complex carbohydrates and good fats.
Extra protein for breakfast? It's easy with our recipe for the protein-rich Açaí Bowl: It contains chickpeas, soy yogurt and lots of protein-rich toppings.
Does vegan sports nutrition work without supplements?
A vegan sports diet without supplements is absolutely possible - with one exception: vitamin B12. The vitamin must be supplemented because it cannot be absorbed in sufficient quantities through plant-based foods. Otherwise, you can safely avoid dietary supplements and supplements if you stick to the following rules:
- Make it as colorful and diverse as possible.
- Choose foods with a high nutrient density and pay attention to a high content of complex carbohydrates and fiber.
- Choose fats and oils with a balanced ratio of omega-3 and omega-6 fatty acids.
- Eat lots of high-quality vegan protein sources and combine them together.
- Avoid or reduce consumption of refined sugar.
- Only rarely enjoy alcohol and other stimulants.
- Drink enough water and other unsweetened drinks.
If you follow the basic rules of a healthy vegan diet and your individual needs, nothing will stand in the way of your new record!
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