November 23, 2021
Plant-based and Powerful – How to stay nourished for athletic performance.
Written By: Ryre Cornish

Are you thinking about swapping to more plant-based options? 

Concerned about staying nourished or maintaining stamina? 

Are you already vegan or thinking about swapping to more plant-based options? Embarking on a new way of eating can be tricky at first, particularly when your eating habits need to support an active lifestyle.


Build a vegan nutrition plan that supports sports performance and everyday health with these important elements;

Be Vitamin-B concious. 

As you know, B vitamins are necessary to make use of carbohydrates for energy. An athlete eating a higher carbohydrate diet will require more B vitamins to absorb the energy. B vitamins can sometimes be a little trickier to source as a vegan but, without them, you will feel flat and, your performance will suffer. Be fill your plate with the following vitamin B rich foods: sunflower seeds, navy beans, black beans, barley, pinto beans, lentils and oats, shiitake mushrooms, avocado, sweet potato, cremini mushrooms, lentils, dried peas, broccoli, spinach, and bananas. 

Fibre fuels the fire. 

Fibre feeds the gut, supports gut bacteria diversity, and optimises nutrient intake to enhance athletic performance. A diverse diet is compulsory to optimise fibre intake. Increasing the variety of colourful vegetables on your plate is important for improving performance. This might seem easy as a vegan but variety is key! Aim for eight different sources of vegetables and two fruits a day – when piling onto your plate, aim for the rainbow! 

The Power of Protein.

Protein is necessary to build the body and repair cells. This is pivotal for athletic performance and having to be a meat-eater to meet your daily requirements is a big misconception. Become familiar and mindful as to which plant-based items are high in protein – be sure to include them daily. Some great sources are; Tofu, tempeh, lentils, chickpeas, beans, nuts, seeds, nutritional yeast, spelt, quinoa, peas, broccoli and spirulina.

Fats are Fundamental. 

Healthy fats help reduce inflammation in our bodies – helping to prevent injuries and reduce pain. When eating a plant-based diet, I can’t stress enough just how vital to your bodies nourishment to include healthy fats. Aim to consume at least one of the following per day: nuts, seeds, avocado, olives, olive oil, flaxseed and oil, chia seeds, coconut chunks, and coconut oil. 

Alkalinity is key.

Keep your body alkaline to prevent injury. Additional stress on our system results in a more acidic environment which may result in illness or injury. Hydration is important for anyone, especially those who are very active. Some hydrating plant sources are great at restoring your ph levels, Celery is a water-rich veggie and an excellent acid neutraliser. This is great for easy snacking during the day to maintain healthy hydration and alkalinity. Aloe juice is incredibly alkalising and loaded with electrolytes, trace minerals, antioxidants and polysaccharides. Pure aloe juice or coconut water gives one of the quickest alkaline boosts. 

Want additional nutritional support?

A plant-based diet can easily support athletic performance but, everyone is unique with individual nutritional and lifestyle needs. If you would like to learn more about how to optimise your diet to support your lifestyle. 

Contact me to book an appointment. For nutritional therapy that is practical, manageable, and sustainable, tailored to your lifestyle and health goals. Give me a call on 0330 333 0435 to book an appointment or a free 15-minute nutritional therapy consultation today.

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