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Vegan nutrition is basically an ethical understanding of nutrition that accepts that there are not only people living in this world and that everything is not offered to humanity. The common myths that are speculated are “vegan people are not healthy” is being destroyed one by one by the vegan athletes who are incredibly successful. When it comes to vegan nutrition, one wonders what can be substituted instead of meat and dairy products. The first pursuit of athletes who have started to adopt a plant-based diet is balanced food intake. In fact, a plant-based diet provides all the vitamins and minerals your body needs in training and competitions. A plant-based diet high in carbohydrates, low in fat, and rich in vitamins, minerals, and antioxidants; changes and improves your performance in a positive way. Let's take a look at what vegan athletes' diets should look like.
Carbohydrate Intake: Carbohydrate intake is generally recommended for athletes working with extra weights or body weights. Carbohydrate intake is important to increase endurance and performance in high-performance exercises. However, for areas such as marathons, long-distance sports, and team sports, it is recommended to take carbohydrate loading after doing sports.
Protein Intake: Proteins, which are of secondary and tertiary importance compared to carbohydrates, are actually known for their protective feature in body tissue. Plant-based proteins, unlike animal foods, contain fiber and various carbohydrates. Athletes who want to meet their protein needs can resort to foods such as plant-based veggie burgers, beans, almond or hazelnut milk, soy milk (cheese, ground beef), hazelnuts, tofu, and tempeh.
Fat Consumption: A vegetarian, vegan, or plant-based diet stands out as an ideal method for athletes who care about a fat-free diet. Due to the high content of saturated fat in animal products, health problems such as cardiovascular diseases and excess weight gain may occur. Vegans often take polyunsaturated fatty acids such as Omega 3 to prevent inflammation in their muscles and joints. Vegan athletes can meet their high-quality vegetable oil needs from nuts, seeds such as flaxseed, chia seeds, walnuts and rapeseed, and avocado consumption.
Chris Carmichael, in his book "Food for Fitness," acknowledges that your workouts will vary, but calculates ideal nutrient ratios to be 65% carbohydrates, 13% protein, and 22% fat. However, since this rate can change for everyone, it is necessary to create a diet under the control of a doctor. Here is a list that is accessible and nutritious to just about everyone:
All kinds of vegetables (cooked or raw)
All kinds of fruits (usually raw)
Legumes: beans, lentils, chickpeas, kidney beans, Mexican beans, mung beans
Starchy vegetables such as potatoes and sweet potatoes
Whole wheat bread, pita, and simit prepared for vegan consumption
Other grains and seeds: Bulgur wheat, buckwheat, millet, quinoa, flax seeds, hemp seeds, chia seeds
Hazelnuts, hazelnut milk, hazelnut butter, almonds, cashews, walnuts, almond milk, hazelnut milk, peanut butter, almond oil, sunflower seed oil
Tea and coffee (They are beneficial to consume in a limited way.)
In addition to macronutrients, athletes need to take micronutrients and benefit from supplements while doing this. It becomes possible to obtain supplements and vitamins from plants and vegetables, which are also dense in fiber.
Vitamin B12, which is usually taken from animal foods, can also be obtained from plant foods. However, your body may need supplements for B12 intake. You can use B12 supplements by consulting your doctor to avoid fatigue, anemia, muscle weakness, lack of concentration, or damage to your nerves while doing sports actively.
Iron from legumes, grains, nuts, seeds, and green vegetables; zinc from beans, nuts, seeds, oats, and nutritional yeast; calcium from cabbage, broccoli, beans, almonds, and sesame; you can get iodine from foods such as seaweed, potatoes, white beans, cranberries, and iodized salt.
Nutrition is an important factor that helps athletes take their athletic performance to the top. Nutrition, which is seen as a complement to endurance training, muscle strengthening, sleep, and mental health, when evaluated all by itself, has many factors come into play. Compared to an animal-based diet, it is known that a plant-based diet creates a leaner and more controlled development, weight gain-loss balance, and endurance structure. If you are eating or considering a vegan diet, you need to make sure that you know your body and know your body's needs. By having your blood count measured at regular intervals, you can see the effects of vegan nutrition on your body and how much progress you have made.
Finding foods suitable for a vegan diet is not always easy. However, Elite World Hotels & Resorts, with its Fit Life Spa& Health Center serving in 6 different locations, allows you to meet with experienced trainers and beverages suitable for sports nutrition. You can contact Fit Life Spa & Health Center to do workouts at the Fitness Center, spend pleasant moments in the pool, relieve your tiredness with massages by expert therapists, and enjoy detox beverages at the Vitamin Bar.
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