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This is Why Doctors Recommend Vegan Diet to Runners

The training schedule of athletes is typically arduous, and that’s why a healthy diet is mandatory to keep up their strength and ensure optimum nutrition. Most athletes follow the strict diet and exercise routines recommended by their trainers, who consult doctors to understand what will work in the long run. These days, vegan diets are what a majority of trainers and doctors recommend athletes stick to.


Unsplash | Health experts suggest that athletes should follow a vegan diet for optimum energy levels

Vegan diets that consist of high carbohydrates are said to improve sprint capability and maintain muscle glycogen levels, which is why they’re considered especially suitable for runners. A daily dose of fruits, nuts, legumes, edible green leaves, and grains, provides phytonutrients with antioxidant and anti-inflammatory contents that reduce runners’ stress levels.

When done right, a vegan diet can aid in quick and complete recovery as it increases endurance and enhances immunity which is vital for every athlete.

The math between nutrients and vegan sprinters

Nutrients such as omega-3s, calcium, iron, zinc, and vitamins like D and B12 are every runner’s priority. But since B12 and protein are amply found in non-vegan foods, several athletes believe that vegan food isn’t enough for them.

To shatter the myth, doctors suggest nuts, fresh edible plants, beans, and legumes should be consumed in appropriate quantities since they’re rich protein sources. Moreover, athletes can also take vitamin supplements to balance things out.


Unsplash | Nuts, fresh edible plants, beans, and legumes should be consumed in appropriate quantities since they’re rich in protein

But then, what about the gastric issues?

If an athlete decides to go vegan, initially, increased consumption of beans and legumes can lead them to experience bloating as the body can’t digest such foods very quickly. But doctors say that once the body adjusts to the new food patterns, the bloating fades away. To ensure that the transition to veganism is smooth, athletes should stick to consuming small quantities and gradually increase the portions.

Read – Home Remedies for Bloating

Analyze your fiber consumption

Plant-based dishes are typically rich in fiber, and as such, they make you feel full more quickly. But often, such foods don’t meet the body’s calorie requirement appropriately. That’s why experts suggest that runners should have dishes like sweet potatoes, peanut butter sandwiches, soymilk, and fruits intermittently in a day.

Another important thing to note is, milk substitutes like almond or oat milk may taste good, but they’re low in protein. Therefore, for runners, soy milk or pea milk will work the best. Also, smoothies can be taken as a pre or post-run energy drink.


Unsplash | To make up for the calorie requirement, runners should have sweet potatoes, peanut butter sandwiches, soymilk, and fruits intermittently in a day

Have you tried exciting vegan recipes?

People often think that vegan recipes are boring, but the fact is, there are plenty of vegan dishes created around the world that are widely sought and loved. In fact, there are quite a lot of vegan restaurants out there that create exquisite platters to satisfy vegan people’s cravings.

Read – 12 Game-Changing Vegan Recipes for Athletes

Final thoughts

Consuming nutrients through grains, seeds, nuts, beans, and other vegan food makes a transition in your health and reduces the possibility of intaking bad fat. If you’re looking at building your athletic muscles while maintaining balanced nutrition, we suggest you speak with a dietician and plan your schedule around vegan food to achieve amazing results.

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