Vegan diet is good. Good for you, for me and for everybody. But it is crucial that vegans eat right, not all vegan diet are healthy. For athletes is even more important.
Iron is quite important for building muscle and endurance. If you aren’t going to get this from beef, you’re going to have to make sure you’re eating the following on a regular basis:
whole grain cereals fortified with iron
legumes (beans, peas and peanuts)
dried fruit (especially raisins)
cruciferous vegetables (broccoli, cauliflower and cabbage)
In addition, you will want to combine these with foods high in vitamin C, such as citrus fruits and berries; this will aid your body in absorbing and utilizing iron.
In lieu of dairy products, instead load up on fortified soy products as well as leafy greens to keep bones strong with sufficient calcium: mustard, kale and chard are powerhouse foods in this regard, as well as dried figs. Sesame seeds are also a decent source of calcium; a unique form of nut butter made from sesame, called tahini, is available in many Middle Eastern specialty stores and combines well with sweet as well as savory foods.
Rice and beans together make a complete protein – or almost any combination of grain and legumes. However, peanuts (which are actually legumes, not nuts) and soybeans provide complete proteins that are of the same quality as that derived from fish, poultry, dairy or eggs. Most tree nuts are also good sources of protein, and provide the additional benefit of healthy oils, such as omega-3 (also found in olive oil).
Read more in nice article about Vegan athlete’s nutrition basics
What do you think?