Sports food for vegetarians: This way you get the most out of your training

More and more people are opting for a vegetarian or vegan diet. This is a good choice for the environment, but can also be a challenge for athletes. Vegetarians get less protein than people eating meat. However, protein is essential for the recovery of muscles after training. In this blog article we give you tips for sports nutrition for vegetarians. This way you get the most out of your training and you stay fit and healthy.

Why is protein important for athletes?

Proteins are the building blocks of muscles. Muscles are damaged after training. Proteins help with the recovery of these damage. This way your muscles become stronger and bigger.

How much protein do you need as an athlete?

The amount of protein that you need as an athlete depends on your training intensity and frequency. A general guideline is 1.2 to 2 grams of protein per kilogram of body weight per day.

What vegetarian protein sources are there?

There are many different vegetarian protein sources. Some examples are:

• Legumes such as beans, lentils and chickpeas
• Nuts and seeds
• Seeds such as chia seeds and linseed

Tips for increasing your protein intake

As a vegetarian it is important to increase your protein intake. Here are a few tips:

1. Eat protein -rich meals and snacks regularly.
2. Combine different protein sources.
3. Choose protein -rich products with a high biological value.

Other nutrients that are important for athletes

In addition to protein, there are other nutrients that are important for athletes. Some examples are:

• Carbohydrates are the most important energy source for athletes.
• Fats are also important for energy and for the construction of cells.
• Vitamin B12 is important for energy metabolism.
• Iron is important for oxygen transport.
• Calcium is important for strong bones and muscles.

With a well -balanced vegetarian diet with sports nutrition for vegetarians you can athlete perform just as well as people eating meat. Make sure you get enough protein and also pay attention to the other important nutrients.