More and more people are embracing a vegan lifestyle these days, including seniors. Often a person’s decision to become a vegan is driven by health, ethical or environmental reasons, which is all well and good. But there are important health measures to take if you are, or want to become, a vegan. It’s especially important if you’re an active or athletic individual as your body uses up your energy reserves much more quickly than a less active person would.
Veganism is becoming more and more popular with competitive (and non-competitive) athletes alike. Understanding the ramifications of a diet derived solely from non-animal, plant-based sources is important if they wish to maintain high levels of athletic performance.
3 Key Nutritional Supplements
Vegan athletes may need to adapt their diet to avoid any nutritional deficiencies. Although the diet is rich in energy abundant carbohydrates, people adopting veganism may be missing out on adequate supplies of iron, protein and vitamin B12 – all three are usually more available in a traditional diet where animal sources provide these nutritional elements. They’re all essential to processing the foods we eat for maximum health benefits. Without them, there could be trouble if you’re following a vegan diet.
The following is an overview of rich sources of these three vital nutrients when it comes to adhering to a strict vegan diet. All are key to successful nutritional intake if you’re involved in sports and athletic endeavours. After all, high athletic activity takes a lot of energy and that energy comes from the foods you eat and the products you drink.
Iron
Iron is an essential mineral when it comes to our body’s ability to transport oxygen through the bloodstream. According to The Cleveland Clinic, “Iron is a mineral that combines with protein to form hemoglobin, the red substance in blood that carries oxygen to the body’s cells. Iron helps prevent nutritional anemia and increases resistance to infection.”
Iron comes in two forms – Heme and Non-heme:
- Heme is derived from animal sources
- Non-heme is derived from plant sources
- Heme is better absorbed by our body than non-heme
This means that in order for a vegan to have better absorption of plant sourced iron they need to combine iron rich plant-based foods with a source of Vitamin C like citrus fruits, cabbage, sweet peppers, broccoli, kiwi, berries and melon during their meals.
Plant based (non-heme) iron rich foods include fortified cereals, beans, lentils, soy-based products like tofu and edamame, spinach, dried fruits (apricots, prunes, raisins), prune juice, enriched breads, broccoli, pumpkin seeds and nuts.
Please note: Avoid tannin-rich foods such as coffee, tea, wine and cocoa during your meals as they inhibit the body’s ability to absorb iron derived from plant sources.
Proteins
If you’re a vegan and an athlete it’s quite possible that your protein reserves can become low, so it’s important to consume plant proteins throughout the day – approximately 15 to 20 grams per meal – or in snacks if meals are more than four hours apart and especially after training. To put this quantity another way, think of consuming any or all of the following meat-free proteins regularly:
- 100 grams tofu, seitan or tempeh
- ½ Cup nuts or seeds
- 1 Cup edamame or legumes
- 2 Cups of a soy beverage
Vitamin B12
Often lacking in a vegan diet is vitamin B12 which is involved in the creation of red blood cells and for healthy nerve function. Many vegan products such as Red Star nutritional yeast, breakfast cereals and simulated meats, are therefore enriched with added B12 to ensure your body’s B12 levels are optimum. But as a general rule, a daily supplement and also an annual blood test is recommended to be sure your body’s B12 requirements are being met when you’re a highly active vegan athlete.
Staying healthy and in top shape is important to everyone, even if they’re not an athlete or on a vegan diet. However, if they are a vegan and an athlete, it’s vital they get the right quantities and kinds of vitamins, minerals and proteins in their diet so they can optimize their performance and maintain healthy body function.