The vegan lifestyle is slowly becoming popular amongst most Americans. In recent years, there has been a growth in the sale of plant-based milk alternatives and plant-based meat alternatives by 25% and 10% respectively. As a result, more and more vegan restaurants are mushrooming all over the country.
In the early days, there were claims that vegans could easily pass out since they mainly consume vegan vitamins making their bodies devoid of other nutrients such as proteins. On the spot were vegan athletes since their bodies needed lots of proteins to stay fit. These claims were, however, proved to be untrue because there’re vegan foods that contain proteins and irons.
However, despite being a vegan or vegan athlete, you need to supplement your diet with a suitable vegan vitamin. Below you will find the best multivitamin for vegan athletes
Best Multivitamin for Vegan Athletes
One of the best supplements to go for as a vegan or vegan athlete is Deva Nutrition Vegan Vitamins Daily Multivitamin & Mineral Tablets which is a vegan vitamins. The best choice would be women’s and men’s formula. The reason we recommend this is because of its benefits.
Both contain the following of your daily nutritional value, 100% Vitamin A, 250% Vitamin C, 100% Vitamin D2, 167% Vitamin E, 833% Vitamin B1, 735% Vitamin B1, 1667% Vitamin B12 and a lot more!
Because women are more prone to low-bone mineral density, this vegan multivitamin has 100mg of calcium.
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What vitamins and minerals could you be lacking as a vegan athlete or vegetarian?
Creatine: During periods of short intensive training such as gymnastics, weight training, or sprinting, you need lots of energy. Creatine serves as a reserve for the energy you require. Vegan athletes who consume lots of creatine are more likely to perform better by 10%. However, since creatine is found mainly in meat and fish, it has been found that vegan athletes and vegans do not consume creatine and instead go for more organic protein powders that you can find here.
Iron: Iron is an essential element in our bodies in the transportation of blood to body tissues. It’s thus a vital element during training and exercise. More to consider are women who might lose lots of it during menstruation. Heme-iron is mainly found in animal products and is highly absorbed in the body compared to non-heme consumed by most vegans.
Protein: The benefits of proteins in our bodies are uncountable; it’s needed in repairing and growth of body tissues and in controlling the brain functions. As a vegan, you need proteins, too. Since animal products are the primary source of proteins, most vegans lack this in their diet.
Taurine: It’s responsible for controlling cortisol levels in the body as well as regulating stress responses. It’s an amino acid that contains GABA; a neurotransmitter that helps in sleeping at night. Most vegans and vegan athletes lack this because animal protein is its primary source.
4 Things to do as a vegan athletes and vegetarians
Living a happy, healthy life as a vegan is possible. However, for that to happen, you need to know how to consume vegans healthily. Also, vegan athletes need to remain healthy and productive despite a lot of energy lost during exercise. These tips will help you stay healthy and happy.
1. Get enough sleep
Most people have irregular sleeping schedules. If you fall asleep and wake up to the sound of your alarm, having slept for only less than four hours, that day will be dull. Proper sleep time is crucial to your performance the following day.
Adequate sleep is essential: It can boost your memory because the brains store the information collected during the day in the internal memory, it can lead to the fast growth of body tissues, and your overall health performance. You don’t have to sleep for a whole day, but you can spare seven hours of uninterrupted sleeping time.
2. Consume healthy fats
Vegan athletes consume lots of calories when doing exercise. Thus, they need to ensure they input lots of it as well. If you don’t replace the energy you lost when exercising or performing any task, you will likely lose a lot; you might lose weight and become more likely prone to diseases.
But as a vegan, high-calorie foods such as milk, meat, or even cheese are not anywhere near your diet. Thus, another option is consuming plant-based healthy fats that contain omega and calories; these kinds of plants include chia, avocadoes, oils and nuts, flax seeds, and algae.
Vegan athletes, who don’t consume fatty foods, have been linked with consumption of junk foods because their bellies become empty after a workout.
3. Don’t rely heavily on processed foods
The transition to being a vegan can come due to different motivations; it can be due to the concern for animals and choosing not to kill an animal, or it can also be the desire to eat a clean diet and hence decide to go the vegan way.
In whichever the case, it’s rare to find anyone who doesn’t consume processed foods. However, some vegans make it a habit to consume lots of processed foods. Consuming processed food all through might not be okay for you and may prove not to be a good fit after a long time.
You need to include other foods such as fruits, vegetables, grains, or nuts into your diet as well. It shouldn’t be a complete shift, but it should be a new fresh diet.
4. Consume calcium-rich foods
You need to be mindful of calcium because the lack of it can easily lead to Osteoporosis. It’s vital in bone formation and keeping them strong throughout your lifespan. However, since milk is the primary source of calcium, you can consume alternatives such as Soy products, kales, Orange juices, and other green vegetables. Calcium is essential to vegan athletes, who put stress on their bones daily when exercising.
Vegan athletes or vegans should consume lots of multivitamins to remain healthy. If you optimize sleep and consume a lot of multivitamin supplements, you should be fit and do as much as what a non-vegan person can do.
You can view more vegan vitamins here.