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Plant-based lifestyles are gaining popularity, including vegan lifestyles. Often, exercise and sports performance are correlated with protein in the nutrition world. However, does that “need” to be? Are meat-eaters (omnivores) able to gain a competitive edge because of their diets that contain high biological value protein sources? Elite athletes such as Tom Brady, former heavyweight champion boxer David Haye, and Venus Williams are vegans leading their respective sports in performance. Whether you’re a vegan, a committed exerciser with interest in a plant-based lifestyle, or an elite athlete looking for a competitive edge by way of nutrition, we hope this episode brings you some increased knowledge around this topic.
| Nutrient | Vegan-friendly sources |
|---|---|
| Protein | Pulses, grains, legumes, tofu, quinoa, nuts, seeds, vegetables |
| ALA | Flax seeds, walnuts, chia seeds, hemp seeds |
| EPAa | Seaweed, algae |
| DHA | Microalgae oil, seaweed |
| Vitamin B12 | Supplements, fortified foods, plant milks, nutritional yeast (fortified), fermented soyb, mushroomsb |
| Iron | Legumes, grains, nuts, seeds, fortified foods, green vegetables |
| Zinc | Beans, nuts, seeds, oats, wheat germ, nutritional yeast |
| Calcium | Tofu (calcium set), fortified plant milks and juice, kale, broccoli, sprouts, cauliflower, bok choi |
| Iodine | Seaweed, cranberries, potatoes, prunes, navy beans, iodized salt |
| Vitamin D | Lichen-derived D3 supplements |
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