It's time to put an end to this notion that you cannot be a strong and fit athlete by consuming a vegan or a plant-based diet. The transition from an athlete to a vegan diet is not a daunting task.
2. STAYING HYDRATED
We cannot emphasize enough the
importance of hydration. Not just for
athletes; hydration is a crucial factor for a
healthy body. It is important to stay
hydrated consistently throughout the day.
Lack of hydration can lead to several
discomforts including, fatigue, headaches,
cramping, and brain fog.These might
eventually lead to a decrease in their
performance.Water is the best source of
hydration, but apart from water, you can
also sip on fresh juices and coconut water.
Fresh fruit juices are a lot healthier than
sugar-loaded energy drinks and will also
replenish your body with the loss of energy
after intense workout sessions. Coconut
water is also a great option to keep you
hydrated and also reload your body with
electrolytes lost through sweat.
3. This simply means including lots of colorful
vegetables and fruits in your diet. It will ensure that
your body will get maximum pigments or
phytonutrients that are naturally available in fresh
fruits and vegetables.The different colors of plants
indicate the different essential nutrients and health
benefits. Eating colorful foods will ensure that you
are getting plenty of antioxidants, minerals, vitamins,
essential amino acids, proteins, and phytonutrients.
Include lots of berries, dark-colored fruits, brightly-
colored vegetables, and leafy greens in your
diet. Fruits are super healthy and a good source of
many essential nutrients. Consuming fresh fruits
every day will ensure that you get enough vitamin C,
potassium, and folate. Fruits are also rich in dietary
fiber and keep your gut healthy.
EATINGTHE RAINBOW
4. You can include fruits in so many ways in your diet.A healthy granola
bowl with freshly chopped fruits as breakfast is a great way to start
your day. If you are running late, make a mixed berries smoothie, and
you are good to go. Fresh fruit juices will replenish lost energy and
also keep you hydrated. Having fruit salads makes a healthy snacking
choice. Stocking up on seasonal vegetables will also provide you
with different nutrients required by your body. One cannot stress
enough about eating fresh vegetables every day.There are so many
ways to include a portion of veggies in your diet every day.You can
have raw vegetables with guacamole, salsa, or different dips to make
it taste better.You can make different types of vegetable stir fry, stew,
and curry.Adding portions of leafy greens like kale and spinach, along
with fresh fruits to make a delicious and healthy smoothie.You can
have big portions of salads with vegetables, tofu, and
beans. Including vegetables ensure that you are stocking up on
your carbohydrates and starch intake.Vegetables are high key
antioxidants, minerals, and vitamins. Consuming a well-balanced diet
of fruits and vegetables will ensure that you are not lacking in the
essential nutrients. Having a balanced portion of fruits and
vegetables will give you the essential nutrients, dietary fiber,
antioxidants, phytonutrients, amino acids, vitamins, and minerals.All
that is required to keep your body healthy is found in colorful fruits
and vegetables.
5. CONSUMING SUPERFOODS
The main source of superfoods is from
the plant.These humble foods are
nutrient-dense and so healthy for your
body. Of course, you do not have to
include these in your diet in each meal.
Consuming superfoods regularly boosts
your performance and amps up your
energy levels.There are so many plant-
based superfoods like: chia seeds hemp
seeds spirulina matcha goji
berries cacao blueberries it is so easy to
incorporate these into your diets.You
can have these as energy balls, in your
acai bowls, granola bars, and smoothies.
6. GETTING ENOUGH PROTEIN
The macro-nutrient protein is very crucial,
especially for athletes. Being an athlete
involves strenuous physical exertions and
intense work-outs. Continuous physical
activities involve wear and tear of muscles
and tissues. Protein helps in the growth of
new cells and repairs broken tissues and
worn-out muscles.Therefore, an athlete
needs to consume as much protein as
possible in their diet.Although, it is easier
to fulfill your protein requirements by
eating meats and other animal products.
But it is not difficult to get a sufficient
amount of protein from plant-based
sources.There are many sources of protein
from plant-based food.The key is to have a
healthy plant-based dubai meal plan that
is high in protein.
7. There's no need to get alarmed
regarding protein deficiency in vegan
athletes. Because there's no room for
such an alarm. It is very easy to
include plant-based protein in your
diet that will suffice for your daily
protein requirements. At root'd, we
have specially devised healthy protein-
based meal plans.These are curated
for those looking for a higher protein
intake in their diet. Here's a sample
healthy protein-based meal plan from
root'd that you can subscribe to.
8. BREAKFAST
PROTEIN-PACKED PESTO
SANDWICH PROTEIN - 27.1 GMS CALORIES -
500
AM SNACK
ACAI AND BERRY SMOOTHIE PROTEIN - 6
GMS CALORIES - 200
LUNCH
BROCCOLI AND TEMPEHTERIYAKI WITH
QUINOA PROTEIN - 21.2 GMS CALORIES -
450
PM SNACK
CHOCOLATE CHIPS ENERGY
BALLS PROTEIN - 5.4 GMS CALORIES - 200
DINNER
PUY LENTIL CITRUS SALAD PROTEIN 31.5
GMS CALORIES - 550
SUNDAY
9. MONDAY
BREAKFAST
LEEK QUICHETART PROTEIN - 21.5
GMS CALORIES - 500
AM SNACK
DARK CHOCO HAZELNUT
BITE PROTEIN - 8 GMS CALORIES - 180
LUNCH
COLORFUL SALAD PROTEIN - 29.4
GMS CALORIES - 550
PM SNACK
HUMMUSWITH CUCUMBER
STICKS PROTEIN - 9.6 GMS CALORIES –
204
DINNER
SWEET POTATO CHILI JACKET PROTEIN
- 21.2 GMS CALORIES - 521
10. Wednesday
breakfast
hight protein overnight carrot oats protein - 18
gms calories - 500
AM snack
super chocolate smoothie protein - 5.3
gms calories - 200
lunch
mexican lettuce-bun burger protein - 20
gms calories - 550
PM snack
tempeh summer rolls protein - 16.8 gms calories
- 200
dinner
plant quinoa salad protein - 22 gms calories -
550
11. Breakfast
protein pack strawberry chia pudding protein -
20.4 gms calories - 500
AM snack
fresh fruit salad protein - 5.2 gms calories - 200
lunch
stir-fried vegetables with tempeh protein -
26.9 gms calories - 550
PM snack
dates & peanut butter protein - 5 gms calories
- 200
dinner
vietnamese noodle bowl protein - 22
gms calories - 550
THURSDAY
12. SATURDAY
Breakfast
Vegan omelette protein - 27.5
gms calories - 500
AM snack
Ginger & roasted carrot hummus with
cucumber sticks protein - 4.9
gms calories - 100
Lunch
Balela salad (mediterranean chickpea
salad) protein - 22.5 gms calories - 550
PM snack
Tempeh summer rolls protein - 16.8
gms calories - 200
13. DINNER
Mexican lettuce-bun burger protein - 20
gms calories - 550 that was a sample high protein-
based meal plan from root'd.This meal plan is ideal
for those trying to gain maximum from plant-based
foods without having to rely on supplements.We
have a lot more healthy vegan meal plans that can be
delivered anywhere in dubai, abu dhabi, and sharjah.
At root'd you will get the best vegan meal plan
delivery.The meal plans are curated by the best
nutritionists and prepared by top-class chefs. Now,
get home-style cooked vegan food delivered hassle-
free at your doorstep. So, subscribe to root'd and
select the best meal plan made according to your
needs and nutritional requirements.
