Did you change to a plant based diet a while back? Are you looking to continue or resume your active lifestyle? Are you a fairly physically active individual and not sure how veganism is going to impact your lifestyle? Rest assured that as long as you eat properly you have nothing to worry about; in fact you might be doing your body a favour in switching to a plant-based diet.
How does veganism affect your fitness levels and performance?
If you undergo a moderate level of physical activity on a regular basis and have recently switched to a plant-based diet, you might notice some changes in your body and your overall performance. Those changes are often related to the way your body processes certain foods and to the fact that you suddenly might be eating less protein or not getting the whole protein combinations.
It can also be related to a lack of minerals and vitamins such as calcium and iron and essential fatty acids that are crucially needed for your muscle and bone development
as well as blood flow. However, this problem is not directly related to the diet itself but to how your administer it.
What changes do I need to be making?
First and foremost, it is crucially important that you understand the diet and how to eat properly as a vegan in order to avoid any potential health issues. Fit and physically active people specifically need additional minerals and different types of proteins and fats than people who do not exercise or who lead a more sedentary lifestyle. For those reasons, it is your responsibility to know your nutrition needs, and find the best food combinations that would provide you with those nutrients.
Another important consideration is using protein powders and supplements. Many vegan soy-based protein mixes can be easily added to shakes to be drunk as a snack or even as a meal replacement. They usually provide you with high quantities of protein and most of the essential nutrients and minerals that your body needs.
Supplements of vitamins and essential fats are easily accessible in drug stores and are often tailored to people with various lifestyles.
It is certainly possible and even healthy to be moderately active, healthy and vegan all at the same time. What is the most important is to understand the challenges and prepare a meal plan that compensate for the lost nutrients.
If you have recently turned vegan or you are still considering adopting a plant-based diet, but are concerned about your level of activity and keeping an active and athletic lifestyle, then this article is for you.
It is true that there are some concerns around changing diets and veganism specifically, but there are some successful athletes who do not eat animal products and they are thriving. The key is to know what you are getting into and do it well.
Can vegans lead an active lifestyle?
Of course, while getting proper nutrients is an essential step for developing and maintaining a healthy active lifestyle, the type of diet rarely prevents you from accomplishing that. Even people who eat meat and other animal products might run into problems if they do not eat right. Furthermore, there are many successful and well-known athletes and sports figures who adopt a plant-based diet. So, veganism does not prevent that kind of physical development in any way.
What are the health issues I should watch out for?
While our bodies are certainly capable from adapting to change in many different ways, it is only natural that you would have to make certain changes to your eating and exercising habits as you transition to the new diet. A few key things to watch out for include:
Caloric vs. protein intake: like in any other diet, you need additional calories if you are training on a regular basis. This is not to be confused with the increased protein intake, which is also essential. People with plant-based diets tend to get less whole proteins that are essential for the body especially when training, so it is important that you get more calories and a higher percentage of protein.
Minerals: many minerals that are highly important for training such as iron and calcium are found in higher quantities in animal products, which means that it is more difficult to get them through a vegan diet. Include foods that are high in minerals in your diet and resort to supplements when necessary.
Change your approach on fitness: Shorter more intense workouts are recommended for people on a vegan diet because they are far more likely to be in sync with your protein levels. This is important because with less protein you run the risk of losing muscle mass when exercising.
Vegan benefits are hitting mainstream news media outlets everywhere. Over the years, the eating habits of people around the world have changed dramatically. Apart from family customs, social settings, and personal preferences, diets are now influenced by a number of other factors such as environment, media, governments, trade, migration, and nifty kitchen appliances like microwave ovens, toasters, and others. And today there are many kinds of diets which a person can choose from. But of all diets, the vegan benefits stand apart as not just an easy way to weight loss but also a lifestyle choice that is easy on the environment.
Vegan benefits: more than just weight loss
A vegan diet is a lifestyle choice because a person who chooses to be a vegan avoids not only meat and fish, but all kinds of products that come from animals including milk, egg, and honey. Vegan benefits are not only better health, but also a greater awareness of animal welfare and environmental preservation. People who are vegan avoid using leather, fur, silk, wool, soaps, or any products derived from animals.
Veganism might be complex and difficult to practice for many, but it has a number of health benefits for people according to food science as it is high in dietary fiber, folic acid, iron, phytochemicals, magnesium, and vitamin C and E. And many people have become vegan mainly for deriving health benefits. Some of the vegan benefits for health are:
1) Illnesses and conditions: Eating animal fats and proteins increase the risk of various diseases and There is a much lower risk of developing cancer, diabetes, hypertension, heart diseases, and so on other diseases in vegans.
2) Weight loss: A vegan diet mainly includes whole grains, vegetables, legumes, and fruits that contain no cholesterol and are low in fat – mainly unsaturated fats which help in weight loss. These high-fiber, nutrient-filled foods make all the difference.
3) Increased life expectancy: According to various global studies, people who eat red meat and processed meat have less life expectancy than vegans. Vegans, in general, eat more healthily (yes, there’s vegan junk food, too).
4) PMS: A vegan diet is also known to decrease the intensity of menstrual pain as well as pre-menopausal symptoms and menopausal symptoms.
5) Increased energy: Vegans reportedly feel less sluggish and weighed down after a meal. They have better endurance in exercise and sports are more pronounced as their diet does not include any animal products.
Vegan deficiencies
A vegan diet style has high nutritional and health advantages. But just like any other diet vegan diet, it also has some health risks to be aware of. Some health risks related to a vegan diet are:
1) Vitamin B12 deficiency: Vegans have a high risk of a vitamin B12 deficiency as this vitamin is mostly found in meat and animal products. Lack of vitamin B12 a person can suffer from unusual fatigue, amenorrhea, and nausea and in extreme cases can suffer from severe irreversible brain damage. Simple solution: take a vegan B12 supplement.
2) Infants: Breast milk of vegan mothers has very low critical brain fat, DHA, and other vitamins which can affect breastfeeding children. Infants can suffer from disorders such as anemia, weakness, hematological abnormalities, and other disorders.
3) Intestinal discomfort: A vegan diet has more fiber-rich foods within it, and for new vegans, this can cause intestinal discomfort in the beginning. Are you feeling heavy, low on energy, or not adjusting to vegan choices as well as you’d like? Try detoxing with smoothies.
4) Calcium and vitamin D deficiencies: A vegan diet has very low calcium which can result in future fractures. To remedy this deficiency a vegan diet should be balanced with more spinach and soy products. And since vitamin D aids calcium to build strong bones it is important for vegans to receive enough sunlight.
Lastly, a vegan diet can be very healthy for everyone if it is balanced and well planned.
What vegan benefits have you experienced since going vegan? If you are not vegan yet or having trouble staying on track, how about giving yourself a challenge? Try this to hit the reset button on your health.
Whether you have recently made your choice and decided to switch to veganism or you have been living as a vegan, there are few essentials to keep in mind, ensure that your body is getting the benefits of the diet. To help with, it is important that you follow some basic tips and keep some essential foods in your pantry.
Important items to keep in your pantry:
Dried beans and lentils are high in minerals, fibres and proteins, which is all that your body needs. They are also healthy, cheap and easy to prepare. If you are concerned about the time it takes to prepare them you can cook them in large batches and freeze them.
Quinoa: one of the only plant-based whole proteins and it is very good for you. Use it in place of rice or with salads and soups.
Nuts and seeds such as peanuts, almonds, walnuts, sesame seeds and pumpkin seeds are a great source of protein, iron and essential fatty acids that your body needs.
Dried fruits are high in fibre and antioxidants and make for a perfect snack especially for sugar cravings. They are also a high source of iron an important mineral that is missing in a vegan diet.
Spices are what make your food tasty and unique. Legumes, soy products and vegetables can be cooked and flavoured in so many different ways so you are not eating the same food all the time. Spices also have various health benefits.
Nutritional yeast is often used a cheese replacement in many vegan dishes. It is also packed with vitamins, amino acids and other essential nutrients.
Canned sauces make the perfect solution when you want a quick meal on the go, open heat and add to pasta.
Additional tips:
Cook for yourself; there are many easy available online classes for free and it is never too late to learn
Avoid processed foods: especially those that contain a high level of chemicals
Understand the nutrients you might be lacking and take supplements when you need to, especially for vitamins D and B12.
Know the different protein combinations and make sure you include them in your meals.
Talk to other vegans who might be able to give more tips about the recent new products and update your recipe lists.
Make your own snacks and granola, pack it with nuts, seeds and fruits and avoid the use of sugar.
People choose to go vegan for multiple reasons. Yet just like any change of diet, it works only if and when the diet is done right. While many people can live a lifetime without eating animal products, it is a fact that there are some serious well being concerns associated with not eating animal products that should be aware of. Below are tips to help you making a healthy switch to a vegan diet.
Common vegan health risks
Low iron. It is not uncommon for people on a plant-based diet to suffer from an iron deficit and even from anemia, which could cause fatigue and other associated problems. The good news is that there are many foods that could boost your iron intake. Those include red kidney beans, spinach in a raw form and various nuts such as cashews, peanuts and almonds. Make sure you include them in your diet.
Low calcium. Calcium is essential for bones, nails and teeth growth and is mostly present in animal products such as milk and eggs. A low level of calcium could decrease your bone density and put you at a higher chance of getting arthritis and other harmful diseases. You can address this problem by buying fortified vegan items such soy milk and tofu and capitalizing on natural sources of calcium such as almonds, tahini and collard greens.
Whole proteins. Unlike animal products, very few vegan ingredients contain the eight essential amino acids that your body needs for proper growth. This means that you often run the risk of not getting enough protein combination intake which can be harmful to your body. The best way to ensure you are getting the most doses of protein is to find the right combinations of foods and cook based on that.
Take the right supplements
Dr. Joel Fuhrman points out six nutrients that vegans should supplement to stay in optimal health. Find out those supplements in the video below:
General tips for a healthy transition to veganism:
Get informed before you make the diet switch. There are many resources available online for free to help you know the risks and address them.
Check with your doctor before switching diets to make sure your body can support it.
If you doubt that you are getting enough nutrients, try vitamin and mineral supplementAvoid processed foods and make sure the large portion of your diet includes wholesome ingredients with a lot of benefit.
Cook for yourself and talk to other vegans to get easy fully nutritious recipes.
