Vegan and the Young Athlete

February was quite the month for vegans! 

In my clinic last month I saw two young athletes who arrived with their mums looking for advice on vegan eating.
What are the odds?

Some of their questions were about what it actually means to be a vegan and then what to eat if no animal products are allowed. There certainly has been an increase in popularity with plant-based eating along with some strong messages out there to reduce red meat intake.

So, what is a vegan diet (or veganism)?

A vegan diet is one that excludes ALL animal-based food products from the diet. Think red meat, fish and seafood, chicken, eggs, milk and other animal dairy products including butter, cheese and yoghurt, and don’t forget honey. That’s off the list too!

So, what does a vegan eat?

There is a great list of good foods that vegans can (and need to) include in their diet. Now think ALL fruits and vegetables, breads, cereals, grains, nuts and seeds, legumes and pulses (lentil, chickpeas, dried beans etc) and soy foods like tempeh and tofu. Supermarket and farmers markets have an ever-increasing range of vegan options for those who are choosing another style of eating.

What is going to be important to support growth and energy demands for young vegan athletes? 

Here are a few nutrients that you might need to plan for:

IRON

Iron can be found in both plant and animal foods however we know that the absorption of iron from the gut isn’t as great from plant-based foods compared to animal sources. Eating wisely from plant-based foods like dark green leafy veggies, tofu, legumes, nuts and seeds, and include some of those ‘new’ grains such as quinoa will help ensure you get enough iron. And to help iron absorb better add a high Vitamin C food at the same meal e.g. oranges and mandarins, kiwifruit, berries, tomatoes, broccoli, and capsicum.

CALCIUM

Milk and dairy foods are an important and rich source of calcium so when these are excluded from the diet you need to find suitable and tasty alternatives. Look to include these options: calcium-fortified milk alternatives (soy, rice, almond milks), tofu, almonds, sesame seed paste (tahini) and even some veggies contain calcium like kale and bok choy

B12

This vitamin is only found naturally in animal products. Some foods are fortified with B12 however it may need to be added into your diet in the form of a supplement. Remember, B12 needs other B Vitamins to active absorption so check with your ETP Dietitians (that’s us!) if you are not sure what you should be taking.

OMEGA-3 FATS

We commonly associate omega-3 fats with fish oils so when you are excluding fish from your diet it is important to include plant-based omega-3 fats in your diet.  Try chai seeds, flaxseed oil, and walnuts. But remember, the plant-based versions are not quite the same as the fish version, so a vegan omega-3 supplement might need to be advised. Ask us, your ETP Dietitians!

Of course there are other things to consider like where do I get my protein, what are good vegan snacks to pack for school, can I have too much fibre etc. Get in touch if you have a vegan in your midst and are struggling with the complexities of this style of eating.

And thats how we help you athletes to EAT THRIVE AND PERFORM. Feel free to ask us any questions or contact us if you are needing help with your young athlete’s nutrition. Let us help make your life easier .