The world of sport certainly does not belong to omnivores. If you are vegetarian or even vegan, it is entirely possible for you to perform in your sport while respecting your dietary choices.

No hiding here, it's already been said. Performing at a physical and sporting level is not just for people who eat meat . It's a myth! The important thing is to choose the right foods and in the right quantities to support your efforts. Macronutrients, carbohydrates, proteins and lipids , are found both in plants and in animal products. It's up to you to fill your plate in a balanced way in order to take advantage of your diet to enhance your training efforts . And this is true for vegetarians, vegans and omnivores alike!

Meet your needs to perform

To perform and progress according to your expectations and objectives , your body has very specific needs, namely training, recovery and consistency . Whether you are vegan, vegetarian, omnivore, ketogenic, paleo or any other, it's the same thing.

Aside from your training, recovery is probably the most important factor in your progress. In order to properly recover, your body must be adequately fueled according to your energy expenditure and must benefit from macro and micro nutrients , in quantities adapted to your needs. Your body also greatly needs water and minerals to rebuild itself. Finally, you must allow yourself good rest periods and quality sleep .

To top it all off, consistency . There's no point in being intensely disciplined and perfect in every way if you can't maintain this pace for more than a few weeks. Take it gradually and respect your limits. Your efforts will be more profitable and lasting if you are consistent.

Training, recovery and consistency are precisely what will help you achieve your goals and none of that is just for people who eat meat. This is a good point to settle! Now what about diet, a major factor in an athlete's life ? Can being vegan or vegetarian hurt your efforts nutritionally?

Proteins and amino acids

All macronutrients are important in terms of sports nutrition . However, proteins are probably what gets the most emphasis.

Protein has several roles in the body, including building and repairing muscle tissue . For an athlete, eating a good amount of protein is crucial. And we're not just talking about high-level athletes or people who are working to grow their muscle mass. If you play sports, you need to eat enough protein to recover properly .

Animal or plant origin?

Your body wants protein. That's all that matters to him. Whether they come from a plant or an animal makes no difference. The effect of protein in the body will be the same.

The difference is the food chosen. An animal protein is complete , no matter what animal it comes from or what form the food comes in, meat, milk, cheese, egg... it has all the essential amino acids . Conversely, a plant protein is rarely complete , that is, it is not composed of all the essential amino acids. So, it is up to you to know your plant protein sources and combine them to provide your body with all the essential amino acids .

What is an amino acid and why is it essential?

In any living organism, animal or plant, a protein fulfills a structural role . It is part of the composition of all body tissues, muscles, bones, skin, hair, etc. It takes the form of a chain of small linked balls, more or less long depending on the protein. These little balls are amino acids . Protein is nothing without its amino acids. They are the ones who define it, who make it what it is and who decide its function or which tissue it will be part of.

Amino acid is an organic compound . A chemical process orchestrated by the body brings together specific molecules to make an amino acid. Every living organism has this ability since every living organism needs proteins to survive. Since it is a chemical process, amino acids are all equal, whether they are of animal or plant origin.

The plant or animal origin of the amino acid makes no difference to the body. Rather, the difference to consider is the type of amino acid . There are around twenty in total. All these amino acids are found in the animal body, but not in the plant body . This is precisely why it is said that plant protein sources should be varied , especially if you are vegan. Between them, plant sources will complement each other and allow you to benefit from approximately the same amino acids as an omnivore, in different proportions.

But if our body is capable of manufacturing its amino acids, why is it so important to eat them? The body can only produce so-called non-essential amino acids. The others, 9 in all, are the essential amino acids . In terms of nutrition, those that interest us the most since they must be found in the diet otherwise the body will suffer from the lack of them.

Protein supplements

So many choices, so many flavors, so many formulas available on the market. Protein powders and protein bars or shakes are great choices to meet your daily protein needs . Prioritize nutrition, but don't downplay the importance of these supplements . They are convenient, delicious, fast and the abundance of the market is to your advantage. If you give yourself the chance to search a little, you will undoubtedly find the formula that suits you best. The same goes for bars and other snacks.

What about the rest of the plate?

Excellent question to ask. Protein, although important, should not take up all the space in your diet. Lipids and carbohydrates are equally important for the body and for your athletic development. Fortunately, it is not difficult to find these macronutrients in plant-based foods. Fruits, grains, legumes, nuts, seeds, even certain vegetables will provide you with an excellent nutritional profile to adequately nourish your body.

Just like proteins, fats and carbohydrates perform several functions in the body . Immunity, brain function, cell regeneration, hormones... the list goes on. The thing to remember is that your body needs these macro nutrients. Whether you choose to eat a low-carb, high-fat diet or the opposite, you need to find balance on your plate .

Energy production

Lipids and carbohydrates play a role in energy production . You will understand that for the athlete, energy is quite fundamental. As a general rule, we suggest consuming a limited quantity of lipids a few hours before training since they are digested more slowly than carbohydrates. In addition, with these, your body could benefit more quickly from the energy essential for your training.

Prioritize complex carbohydrates, pasta, rice, legumes, root vegetables, etc., around 2 hours before your sports session and fast carbohydrates, fruits and other sweeter foods, shortly before training. Lipids, for their part, could be consumed especially in the evening. Of course, this is an extremely standard portrait which requires adaptation to your reality, your needs and your digestive system . Get to know yourself. Listen to your body. Experiment.

Respect yourself!

Your body is unique. You are unique. By respecting your needs, your beliefs and your interests, you put every chance on your side of achieving your goals. By making decisions that suit you and taking responsibility for your choices, you will flourish not only as an athlete, but also as a person.