Nutritionist Charlotte Stirling-Reed discusses the benefits of nut butters in a vegan diet and which plant-based foods are the most suitable for vegans who are also passionate about exercise.

Charlotte Stirling-Reed

Charlotte Stirling-Reed

Why is nut butter such a great addition to a vegan lifestyle- especially one that is very active?

Peanut butter is a great product and can have benefits for everyone, including people who are active or into sports. Firstly, peanut butter is really versatile and can be used in cooking, as spreads as dips and even in a pudding. It's also great added to smoothies or with muesli or porridge at breakfast.

Peanut Butter also has a good fat profile with plenty of monounsaturated fats and some polyunsaturated fats too - these are often referred to as the 'good fats'. For this reason, it's a great energy source and so can be very helpful for people who are active or in training. On top of this, Peanut Butter is a source of protein which helps contribute to muscle growth and maintenance, which is essential for active individuals.

Which plant based foods are the best for training and why?

Many people don't realise that plant-based eating is absolutely fine for active individuals. But if you choose to eat a plant-based diet, you may need to keep more of an eye on what you're eating to ensure you're getting all the energy and nutrients you need throughout the day.

For active individuals, both protein and energy intake are of high importance, and so making sure you're getting enough of these in the diet is key. Nuts are fantastic because they are not only a plant-based source of protein, but they are also high in energy and contain an array of important minerals such as iron, calcium and zinc too.

Other plant-based foods that are useful for people in training include seeds, beans, pulses, nut butters and foods like Quorn and tofu. Additionally quinoa and soy are also very useful for a plant-based eater who is in training because they contain a high quality source of protein.

The key with choosing plant-based foods is to make sure you're varying the types that you eat each day and to ensure a balance of foods at most meals.

Are there any plant based foods that might hinder your progress?

You may hinder progress if you are a.) not eating enough overall b.) not eating a variety. Variety and balance are key, as is ensuring you fill up on healthy, nutrient-rich foods at meal and snack times. As long as you're choosing a variety, it's unlikely that any specific food will hinder your progress.

Is it possible to be a healthy vegan and still take in lots of exercise?

Absolutely. As long as you're choosing the right foods and getting a good balance and variety in your diet it is absolutely possible to be vegan and still reap the benefits from lots of exercise. It is harder, and you will likely have to pay extra attention to your meals to make sure you're getting enough energy, protein and vitamins and minerals like iron, zinc and calcium. However, if you choose plenty of wholegrain starchy foods, combined with plenty of vegetables, some fruits and opt for plant-based foods rich in protein, energy and vitamins and minerals (such as nuts, nut butters, grains, beans, tofu, seeds, pulses, lentils, fortified cereals and soy etc.), you can get all the nutrients you need to train and perform at your best. There are plenty of top class athletes who follow a plant-based diet such as GB cyclist Lizzie Armitstead and former tennis star Martina Navratilova.

What are the common pitfalls when combining a vegan diet with increased activity?

Not replacing foods you've cut out. Many people who choose a vegan diet think it's as simple as cutting out meat, fish and dairy and continuing to eat the same way you always have otherwise. However, when you're cutting out large food groups like meat and dairy, you have to make extra effort to replace those nutrients in the diet. Getting some advice from a Registered Nutritionist or a Dietitian is a good place to start to make sure you're not missing anything or at risk of becoming deficient. Getting your nutrient intake right from word go also means you're much less likely to let your exercise and performance suffer as a result of any changes.

What are your top tips for vegans who have reached a plateau with their training and eating habits?

  1. Seek advice, and not from Dr Google! Try and speak to a Registered Nutritionist or a Sports Nutritionist who can help you with your diet and training schedule.
  2. Re-evaluate your diet and see where/how you could make more changes.
  3. Keep a food and exercise diary if you think it will help.
  4. Use apps and other monitoring equipment to measure your performance and your food intake - often they are fairly inaccurate, but they can provide a good guide.
  5. Choose healthy, nutrient-rich snacks such as nuts, nut butters, vegetables and fruits.
  6. Make sure your meals are balanced and that you're getting enough fibre, protein and energy each day.
  7. Make sure you're including plenty of plant-based alternatives in your daily diet such as soy, tofu, peanut butter, beans, lentils….
  8. Choose fortified cereals and plant-based alternatives to dairy. This will help to make sure you're getting some vitamin D and B vitamins in your diet too.

For a vegan who does a lot of exercise- do they need to increase their plant based protein intake?

Most likely, yes, but it does depend on how well balanced their diet is. For most vegetarians and vegans they need to have around 3 portions of protein-rich foods a day and a few (fortified) dairy alternatives too. If you're very active you might need a little more. The real key is varying the types you're eating every day though, to make sure you achieve a complete set of proteins. For example combining beans with wholemeal toast provides a really high quality source of amino acids (the building blocks of proteins) and so this is a good, balanced meal to choose.

How can vegans tell if they aren't sustaining their workouts enough with food?

It's actually very hard to tell, especially in the short term. However if you're not getting enough energy, protein, iron and B vitamins in the diet, for example, you may find yourself fatiguing early, feeling especially tired and lethargic after a workout, reaching a plateau or just being generally low in energy and motivation. It's best to get advice first, from a Registered Nutritionist or Dietitian, to limit the risk of any of these occurring. It may also be worthwhile investing in a multivitamin (or perhaps a B12 supplement) alongside a well-balanced diet that includes all the foods suggested above.

For nutrition tips, tasty recipes and much more, visit the Whole Earth website: http://wholeearthfoods.com/


by for www.femalefirst.co.uk
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