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Vegan and
vegetarian
sports nutrition
guide
By ESSNA in collaboration
with TJ Waterfall, RNutr
www.essna.com @ESSNAsports 2
Welcome!
Welcome to ESSNA’s vegan and vegetarian guide to sports nutrition,
created with registered plant-based sports nutritionist TJ Waterfall.
This guide was created to support and empower the growing number
of vegan and vegetarian sports nutrition consumers and to ensure that
everyone understands just how well the sports nutrition industry caters
to plant-based diets.
There are many potential health, performance, and recovery benefits
to plant-based diets, and sports nutrition products can play a useful
role in supporting your active lifestyle. We will answer some of the TJ WaterfallTJ Wat
most common questions surrounding vegan and vegetarian sports
nutrition to ensure you’re as knowledgeable and confident about
consuming these products as we are.
Check out ESSNA’s range of other guides including Before,
During and After Exercise Sports Nutrition, 12-step Guide to
Sports Nutrition, Watch Your Protein guide, the Dos and Don’ts of
Sports Nutrition and our guide to Home Based Sports Nutrition.
Check out TJ Waterfall’s resources on vegan nutrition, fitness and
lifestyle here.
www.essna.com @ESSNAsports 3
Question 1: What’s the difference between vegan and non-
vegan sports nutrition? How do vegetarian products come into the mix?
Answer: Firstly, let’s unpack some common
terminology relating to vegan and vegetarian
diets:
Flexitarian Does not eat any
animal products
Does not eat meat, Does not eat meat Does not eat meat,
Makes a conscious
Pescatarian and avoids animal
poultry or fish; or poultry; eats poultry, fish, dairy
effort to significantly
cruelty (often
eats dairy and egg fish, dairy and egg or egg products
reduce the amount
Vegetarian including the use
productsproducts
of meat consumed
Plant-based of animal-derived
products such as
Vegan honey, leather, and
wool)
This is not to say that vegan or vegetarian
diets need to be limited. Quite the opposite
- an abundance of plant foods should be
enjoyed, including cereals, grains, legumes,
fruits, vegetables, nuts, seeds, herbs and
spices… in fact, delicious plant-based
versions of most cuisines from around the
world can be adapted!
Now we know about the different types of
diet, we can see which products are suitable
for you:
www.essna.com @ESSNAsports 4
Question 2: Can vegan sports nutrition products really help to
support your active lifestyle and balanced diet?
Answer: Absolutely!
A large and growing number of successful vegan and
vegetarian athletes, such as Serena Williams, Lionel
Messi, and Lewis Hamilton, are proving that these diets
can support world-class performance. Vegan and vegetarian diets
Protein contributes to the maintenance and
Lots of vegan and vegetarian products include the are usually packed with
growth of muscle mass. Although not usually
carbohydrates, which are key
same nutrients as non-vegan products, but are simply necessary, protein supplements can be a
Please scroll over the
It’s possible to get lots of
Amongst many other
convenient way to reach high protein goals, for
sourced from plant-based ingredients instead. This to a balanced and active diet.
In the UK, it’s recommended that
meat-eaters and vegans alike. Many vegan and
omega-3 from plant sources
roles, vitamin B12 is
Carbohydrates are important
makes them effective at supporting your active ingredients in white for
everyone, regardless of diet, considers
vegetarian products include proteins that come
such as flax, hemp and chia
vital for maintaining
[1]
because they fuel our training
taking a vitamin D supplement – at
lifestyle. The nutritional value of sports nutrition from alternative sources, such as pea, hemp, rice,
more info
seeds, walnuts, and
healthy red blood cells
least between October and April when
and soya. The ingredients that contribute to the
products should always be listed on the packaging of and contribute to the
nutrition product’s protein value will be listed on
the sun’s UVB rays aren’t strong
cold-pressed rapeseed oil. But
and nerve cells, both of
the product. recovery of normal muscle
the packaging, and products made with multiple
enough to trigger our skin to
supplements may also be
which are essential for
function after highly
sources of plant protein will contain all the
synthesize it for us. The European Food
beneficial. Long-chain
both health and
essential amino acids. In other cases, fortification
intensive/long-lasting
Keep a look out for the following ingredients, which Safety Authority also recommends a
with essential aminoacids with adequate purity
omega-3 fats, commonly
daily Vitamin D intake of 15 µg per day
performance! Because
are the most important key nutrients of interest on a exercise which helps to
may be used to ensure a complete aminoacid
for healthy individuals over one year of
found in oily fish or fish oils,
plants don’t produce
plant-based diet that will help to support your nutrition combat muscle fatigue.
profile.
age and suggests that more research
can be sourced from algae for
and active lifestyle: B12 in reliable
on the risks of Vitamin D deficiency is
Consult ESSNA’s ‘Watch Your Protein’ website
a sustainable, vegan
needed.[2] quantities, it’s
Vitamin D plays numerous
to find out everything you need to know about
critical roles in the body but is
alternative.
important to source it
Vitamin B12 Omega-3 protein, no matter your diet.
particularly important for the health of
from fortified foods or
our bones, immune systems.
Vitamin D Iodine supplements.
Carbohydrate Protein
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