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Introduction

Veganism is a concept that deals with abstaining from the

consumption of animal-based products such as milk, eggs and
meat. Vegans follow a strict vegetarian diet minus dairy products.
Vegans are only allowed to consume vegetables, fruits, grains,
legumes, nuts and seeds.

Now you might think that this does not sound like an ideal diet for
athletes to follow, as most of them rely on animal protein like
meats and eggs to develop a strong body. However, the world of
veganism can offer several superfoods that are not only great to
develop a strong body but also capable of increasing an athlete’s
vitality.

If you are a vegan athlete, then you have come to the right place, as
we will look at 7 such superfoods that can be incorporated into
your daily diet.

Let’s begin!

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Chapter 1: Berries

Kick-starting the list of vegan superfoods are berries! Berries

happen to be one of the most recommended foods for athletes and
for good reason. Berries can offer the body several benefits that are
highlighted as shown below:

Muscle recovery
Berries are credited for increasing muscle recovery. This means
that they help in reducing the time taken by your body to recover
from muscle tears and soreness. According to an experiment
conducted on athletes, where they were given blueberry smoothies
before their workout, they were able to recover better from muscle

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soreness 60 hours after their session.

Oxidative stress
The same experiment also found that berries greatly reduced
oxidative stress as blood samples drawn 60 hours post workout
showed less cell damage. An athlete releases more free radicals
into the body after a workout session. Berries, being rich in
antioxidants, have the power of reversing oxidative damage to a
large extent. This is quite important when it comes to maintaining
not just muscle health but overall wellness.

Fat cell development

Berries help in inhibiting fat cell development. Fat cells need to be
controlled in order to prevent fat deposits from accumulating in
the body. As per studies conducted on mice, those that chewed on
polyphenols- a nutrient present in berries- saw a 73% decrease in
their lipids. This goes to show that berries can truly help in curbing
fat deposits in the body.

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Metabolic syndrome
Berries are said to help in the fight against metabolic syndrome.
This syndrome can induce reduced metabolism, inflammation,
glucose intolerance, insulin resistance etc. Those who are unable to
exercise long hours will see a marked improvement in their
stamina after consuming berries.

Here are some berries to add to your daily diet.

 Acai berry
Being rich in antioxidant properties, Acai berries are great for
athletes. Most athletes suffer from immense pain after a workout
session owing to the buildup of lactic acid. Berries help in cutting
down on this acid thereby reducing the pain.

 Blueberries
Blueberries are said to be the king of berries and are a must for all
athletes to include in their diet. Blueberries come with extreme
anti-oxidant content and a chemical known as Lactate
dehydrogenase that helps in reducing oxidative damage. This, in
turn, helps in enhancing muscle health and help athletes’ recover
faster from muscle tears and soreness.

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 Goji berries

Goji berries help in increasing cellular respiration. This means that

your cells will have more oxygen before and after a workout
thereby enabling better performance. These berries also contain
Lactate dehydrogenase, thereby making them a must have in your
diet.

As you can see, nibbling on a few berries before and after your
workout can help in increasing your athletic performance to a large
extent.

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Chapter 2: Oatmeal

It is no secret that oatmeal is considered to be a favorite breakfast

all over the world. It keeps you full and provides your body with
lots of fiber. However, these are just minor benefits compared to
the ones that they are capable of providing athletes.

Oatmeal is quite a popular ingredient in a body builder’s diet and

makes for an important component of daily meals. It need not
always be consumed for breakfast and can be eaten as a pre/post
workout snack. Here are some of the reasons that make oatmeal
ideal for athletes.

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B vitamins
One important vitamin that is essential for the upkeep of muscle
health and metabolism are B vitamins. B vitamins include vitamin
B6, B7, B3 and B5, all of which are required to improve muscle
function. A single cup of oats is capable of providing your body
with the requisite amount of B vitamins and increasing muscle
recovery. You will also feel energetic for several hours without
having to snack in between.

Magnesium
An important component of an athlete’s diet is magnesium.
Magnesium is required to relieve sore muscles, enhance cell repair
and cut down on the stress hormone known as cortisol.
Magnesium also helps in maintaining a healthy nervous system. A
single cup of cooked oats can leave you with 275 milligrams of
magnesium, much more than what several vegan foods combined
can offer.

Proteins
It’s a no-brainer that athletes require proteins to build stronger
muscles. Proteins help in building leaner muscles that are not
easily burned away during the performance. People might wonder
as to how vegans can meet this protein requirement without the

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addition of meats and eggs to their diet. The answer lies in
oatmeal, as they can easily replace these ingredients and increase
body proteins by a large margin. Just ½ a cup of cooked oats can
contain 7 to 9 grams of proteins, which is ideal for athletes. Dry
oats are often added to pre-post workout shakes in order to
capitalize on their protein content.

Iron
An athlete’s body requires a good dose of iron, as it binds with
oxygen and circulates throughout the body. A cup of cooked oats is
capable of providing you with 18% of the minimum requirement
thereby making it a must have in the mornings.

Beta glucans
No athlete’s diet will be complete without the addition of foods that
are rich in beta glucans. These help in draining cholesterol from
the bloodstream and provide the body with ample soluble fibers.
You will have the chance to develop a leaner waistline through the
consumption of oatmeal on a regular basis.

As a vegan, you can prepare oats using water or substitute milk

with almond or soymilk.

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Chapter 3: Leafy greens (Kale and
spinach)

Leafy green vegetables are loaded with multiple vitamins that are
required to maintain a healthy body. There are several types of
leafy green vegetables that one can choose from, but kale and
spinach take top billing for the amazing health benefits that they
provide. Some of these benefits are as follows.

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 Kale

Nutrients

Kale is rich in many essential nutrients including iron, Vitamins A,

C and K. All of these help in increasing your body’s capacity in
recovering from muscle soreness. It also contains the highest
amount of lutein, which is a potent antioxidant. Kale assists in
enhancing cell repair and ensures that your body has the chance to
fully recover after each session.

Cholesterol

It is obvious that no athlete will be able to resist the temptation of

digging into some of their favorite snacks. This includes potato
chips and wafers that athletes tend to eat, feeling guilty. However,
one great substitute for this can be baked kale chips. They taste
great and ensure that you do not subject yourself to unnecessary
calories and cholesterol. In fact, kale is known to cut down on the
level of cholesterol in your blood stream thereby making it the best
snacking option for vegan athletes.

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 Spinach

Calories

Spinach is low in calorie content. Spinach can be quite filling

without the addition of unwanted calories. Just a quick blitz in the
blender and you are left with a healthy juice sure to increase your
nutrition through several folds.

Energy

Spinach is said to contain nitrates that contribute toward

increasing cellular efficiency. You will feel energetic before and
after a workout and have enough energy to carry on without feeling
too tired.

Bones

It is crucial for athletes, especially women athletes, to pay keen

attention to their bone health. Excessive pressure on bones during
workout and performance can weaken them and lead to bone
deficiencies. One good way of dealing with this is through the
incorporation of spinach in your day-to-day diet. Spinach contains
vitamin K in abundance, which is required to maintain strong
bones. It also contains calcium that can further improve bone
health.

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Fiber

Fiber is required to digest food and maintain a clean stomach.

Spinach can provide you with a good dose of fiber. Just a cup of
spinach juice will leave you with 3 to 4 grams of fiber.

Apart from kale and spinach, you can also consume arugula, chard,
collard greens, curly endive and tatsoi.

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Chapter 4: Nuts (Walnuts and
Almonds)

Walnuts are nutritional powerhouses designed to keep your body

strong and healthy. Just a handful of walnuts are enough to
increase your overall health and make you a better athlete.

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 Walnuts
Here is why walnuts make for an athlete’s best friend.

Amino acid
Amino acids are required for the upkeep of cells and muscles. In
fact, it forms a large part of our body’s cell structure. Walnuts
contain an amino acid known as L-arginine, which is required to
maintain muscle health. This amino acid converts to nitric oxide, a
compound that causes blood vessels to dilate. This improves blood
flow to the various muscles and reduces the risk of tearing.

Omega 3 fatty acids

Walnuts consist of omega 3 fatty acids that are required to
maintain heart health. It reduces inflammation and helps with the
conversion of fat to energy. In fact, walnuts are regarded as the
number 1 vegan substitute for fish oils, as they can contain just as
much fatty acids. Omega 3 acids are also said to enhance exercise
performance. You will be able to exercise for longer hours.

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Nutrients
Walnuts are rich in multiple nutrients including B vitamins and
zinc. These aid in keeping the immune system healthy. You will fall
sick less often and be able to perform better.

 Almonds
Almonds are the second best nuts to add to your diet. They are just
as nutritious as walnuts, if not more.

Here is what makes almonds good for your body.

Calcium
Almonds contain a high dose of calcium that is required to
maintain strong bones. Just by nibbling on a few almonds you will
be able to increase the calcium content in your bones and prevent
them from drawing from your bloodstream.

Fiber
The fiber content in almonds is extremely high, making it ideal for
athletes. Fiber is not digested by the body and tricks it into
working hard to digest it. This causes the body to up its
metabolism and assists with improving digestion.

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Protein
Almonds have a fair amount of proteins that can contribute to your
daily requirement. Munching on a few before and after your
workout session can leave you energetic and help your muscles
recover faster.

Magnesium
Magnesium is an important component of the body and especially
required by athletes to remain healthy. It helps in enhancing the
release of testosterone and controlling cortisol thereby enabling
better performance.

Both walnuts and almonds can be added to smoothies or toasted

and sprinkled over salads.

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Chapter 5: Sweet potatoes

The next vegan super food to add to your diet is sweet potatoes.
Here is why you should make it a big part of your daily diet.

Energy
Sweet potatoes provide you with truckloads of energy. Regardless
of the sport you play, you are sure to experience a marked
difference in your energy levels through the consumption of sweet
potatoes. The energy will be consistent and last throughout the
day.

Vitamin A
Sweet potatoes are loaded with vitamin A and in fact, can meet
100% of your daily requirement. Vitamin A is an essential
antioxidant that is needed to boost your immune system. It checks
infections and keeps you healthy from the inside out.

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Inflammation

Sweet potatoes control inflammation to a large extent. Athletes run

the risk of suffering from muscle inflammation. The best way to
deal with this is through the consumption of sweet potatoes. Not
only do they control inflammation but also help in reducing non-
contact injuries.

Glycemic index
High glycemic foods are those that spike up blood sugar levels in
your body. Although this might seem ideal for an athlete, it is
important to avoid such foods as much as possible as it can lead to
the development of diabetes type 2. Sweet potatoes happen to curb
the release of sugars and control insulin levels in the bloodstream.

Complex carbs
Sweet potatoes consist of a set of complex carbs that are not easily
digested by the body. This makes it an ideal food to consume post
workout, as the body will continue to burn fat. It also helps in
adding back some of the lost energy, so that you have enough left
to carry out the remaining chores.

Magnesium and potassium

Sweet potatoes contain magnesium and potassium, both of which
help in controlling muscle spasms. They also help in controlling
cramps and improve muscle function. Any injured muscles will
recover faster thereby enhancing your performance drive.

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Chapter 6: Seeds (Chia and Sesame
Seeds)

 Chia seeds
Chia seeds are very nutritious and can provide athletes with
sustained energy. They are favorites among runners and gym
goers. Here are some of its health benefits.

Dehydration

Chia seeds have the capacity of holding almost 30 times their

weight in water and can, therefore, provide the body with
consistent hydration. They are ideal for athletes and exercisers who
work out in humid climates and require more hydration than
others.

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Joint aches

Rich in omega 3 fatty acids, Chia seeds help in creating a

lubricating barrier between joints. This helps in reducing
inflammation and facilitates movement. These oils also help in
controlling hyperactivity and hypertension.

Weight loss

Since these seeds absorb far more water than their capacity, they
can be consumed to feel fuller for longer. Just a handful will do the
job and you do not have to worry about feeling puckish in between
meals.

Recovery

The amino acids found in Chia seeds can help in accelerating

recovery time. It can decrease the time taken by your muscles to
recover from soreness. They are therefore best eaten as soon as you
step out of the gym, or finish your exercise routine. A cup of Chia
seeds can leave you with 10 grams of fiber.

 Sesame seeds
Sesame seeds are the next best seeds to add to your diet. They
might be tiny but are loaded with nutrition. Here are some of the
health benefits provided by sesame seeds.

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Calcium

Sesame seeds are a storehouse of calcium. Calcium is important for

all athletes as it can easily deplete during workouts. 30 grams of
sesame seeds can provide the body with 350 grams of calcium.
This makes for nearly 40% of the daily requirement.

Iron

Iron is required by the body to produce hemoglobin that transports

oxygen to the different muscle tissues. 30 grams of sesame seeds
can provide you with 5 grams of iron, which happens to be 60% of
the daily requirement for men.

Zinc

As per studies, athletes and bodybuilders have a high risk of

developing zinc deficiency. This can lead to fatigue, reduced
endurance and brain fog. Sesame seeds, being rich in zinc content,
can solve this problem once and for all. You will feel energetic and
experience enhanced performance.

As you can see, chewing on a few chia and sesame seeds on a day-
to-day basis can help you enhance your athletic performance.

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Chapter 7: Banana

Rounding up the list of superfoods is the humble banana. Bananas

are an athlete’s ideal food as they are loaded with vital nutrients.
They are as follows.

Potassium
Bananas are rich in potassium content. A single banana has 450
mg of potassium, which makes for 14% of your daily requirement.
Potassium helps in controlling blood sugar levels and can enhance
heart function. Potassium can protect your heart by curbing high
blood pressure. Athletes have the tendency of feeling dehydrated
quite often. The best solution is to consume a banana as it acts as
an electrolyte and balances body fluids. Potassium can also greatly
reduce the occurrence of muscle cramps and contribute towards
the development of stronger, leaner muscles.
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Carbohydrates
A single banana can contain 30 grams of carbohydrates, thereby
making it ideal for athletes. Consuming half a banana before a
workout session will ensure that you have enough energy to last
you through the day. You can follow up your workout with another
half in order to add back some of the lost energy. As per
experiments conducted on gymnasts, bananas helped in improving
their reflexes. Those who consumed a banana before their balance
beam routines were able to stave off falls.

Vitamin C
A single banana can provide you with 15% of your daily vitamin C
requirement. Vitamin C is an important component required to
strengthen muscles, ligaments and tendons. It is also responsible
for increasing immunity and providing fast relief from wounds-
acquired while working out. It is also responsible for synthesizing
adrenaline required to carry out day-to-day exercise routines.

Bananas are easily available and quite cheap. You can consume
half a large banana before your workout, and one after.

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Conclusion
Superfoods are great for your body because of their nutrition
content. It will do wonders for your health and energy. Not just
that, it will also speed up your workout recovery time! At the same
time, you can strengthen your mind as well as build lean muscle.
When it comes to working out, endurance, strength and recovery
are the most important parts of the puzzle. I hope you develop the
body of your dream and excel in your sport. Good luck!

Do You Want To Learn The Secrets To Achieve Your

Dream Body – Vegan Style?

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