Vegetarianism is now back in the mores . While it may have sparked skepticism over the last few decades, and even caused many parents to worry about seeing their teenagers follow this lifestyle, it is now recognized that vegetarianism is good for one’s health.
This diet excluding meat and fish is, from a nutritional point of view, also suitable for athletes.
How is a special vegetarian sport menu?
Your basic diet is already varied and generally very healthy . Indeed, when one changes dietary habits, this is not done overnight and we take the time to learn to not do anything.
Your meals are therefore certainly quite balanced . To adapt all this to your training pace, it will be enough to focus more on some key foods:
Animal Protein : You’ll find them in all dairy products and eggs
Vegetable proteins: focus on pulses but also on grains and oilseeds
Starchy (but rather at noon, not at night)
Iron: it is present in quinoa, soy, spinach, sesame, blackcurrant …
For reference, plan between 1.5 and 2 grams of protein per kilogram per day.
Is the vegetarian diet often associated with fat loss?
It is possible indeed, as with any type of diet . Note however that veganism is a step further that also super s keto excludes any product of animal origin (egg, dairy …) which leads to a slimming faster at the beginning. In any case, you will avoid industrial products, sugar, added fat and other harmful products for your line .
So yes, when you change your habits , you can lose several pounds. To gain muscle, you will have to learn how to manage your menus to provide your body with enough energy and protein.
Vegetarianism and regular physical activity
If you take the time to find out, you will soon find that many top athletes have chosen this lifestyle. Their diet is simply adapted to their sport.
For best results, in addition to your protein and iron intake , be careful not to consume too much fiber. Quite simply. Moisten abundantly and have a snack at the end of the session if needed.
I want to do exercises every day, is it a good idea?
Vegetarianism or not, it is always necessary to take care of at least a day or two of total rest on the week so that the organism can have the time to recover. Apart from this precaution, a vegetarian sportsman can quite practice his series of exercises daily , just like any other athlete. You can opt for two running sessions alternating with a swimming or biking session and two bodybuilding / fitness sessions.
Learn how to track good foods for your muscles and adjust the amounts according to your physical activity, it’s very effective!