How should the diet of a vegan person who trains be?

The diet of an athlete following a vegetarian or vegan diet, especially if they train intensely, requires precise strategic planning to ensure the development and preservation of muscle mass. It is essential to have a structured meal plan designed by a nutritionist.

It is important to highlight that the challenge focuses on ensuring the consumption of high-quality proteins and essential amino acids, crucial for physical performance. Amelia de la Peña, a nutritionist at Gold’s Gym, is clear: “You can train very well, but if you don't give your body the right amount of protein, you won't protect muscle tone or increase muscle.”

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Challenge of essential amino acids Muscle mass primarily needs essential amino acids, those building blocks that the body cannot generate on its own and that mainly come from animal sources. Diets that restrict meat, fish, and offal face a challenge, as plant-based proteins usually provide mostly non-essential amino acids. The lack of this complete profile forces athletes to be methodical. The strategy must focus on the quality of the nutrient. De la Peña emphasizes: “I calculate proteins, not foods. The important thing is that the body receives the nutrient through a supplement.” Supplementation: indispensable pillar In the first instance, he made it clear that the nutritional differences must be known.

between vegans and vegetarians. For those who follow a strict vegetarian diet (vegans), supplementation becomes critical. While vegetarians have access to complete proteins through dairy and eggs, vegans must resort to supplements such as protein shakes. These shakes offer a higher concentration (between 22 and 26 grams per serving) that compensates for the lower protein density of plant-based foods.

You have to combine legumes with cereals, consume quinoa, tofu, nuts (in moderation), chia seeds, and vegan protein powder. Critical micronutrients: iron and B12 Performance doesn't just depend on protein. The specialist warns that the low availability of certain micronutrients compromises overall health and performance:

1. Vitamin B12: This is the main concern. “If B12 is not supplemented, we are not doing anything. B12 is critical”, warns De la Peña, as it is practically absent in plant sources and is vital for iron absorption.
2. Iron: Iron of plant origin (non-heme) needs to be accompanied by Vitamin C and folic acid to optimize its absorption.
3. Omega-3: Key for physical performance, it should be obtained from seeds such as chia, flaxseed, and walnuts, compensating for its lack in fatty fish.

Pre and post workout planning An effective strategy must surround the exercise with proper nutrition: · Before training: It is recommended to combine low glycemic index carbohydrates with proteins, ensuring sustained energy for the session. · After training: High-glycemic carbohydrates should be prioritized to quickly replenish depleted energy reserves. Protein maintains its crucial role in muscle repair. "Protein is the same before and after; what changes is the type of carbohydrate," explains the nutritionist. Gold's Gym understands that training with a plant-based diet is totally viable for high performance, as long as the intake of essential proteins and micronutrients is guaranteed through professional advice and strategic supplementation. For more information on memberships, routines, modalities and training options, health tips, among others, you can write to Whatsapp Business 0412.313.2544, follow them on their X and Instagram accounts as @goldsgymve and as Gold's Gym Venezuela on Facebook, as well as visit the website www.goldsgym.com.ve