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How Can a Vegetarian Athlete Get Sufficient Nutrition?

I am competitive by nature, so I loathe having someone be better than me at what I do…especially when it comes to sports. However, I am also a vegetarian so suffice it to say that being well informed on how proper nutrition could directly affect my athletic performance is something that I strive to be well on top of.

Now, I’ll say the vegetarian athlete may face a few challenges when it comes to meeting all his/her nutrient needs but all it really takes is planning ahead and having a variety of items available to cover all the essentials for proper sources of nutrients for vegetarian athletes.

The diet must rely on a variety of plant foods including, fruits, vegetables, nuts, whole grains, seeds and perhaps legumes.

Now, some components of fitness and vitality have to be met through our diets whether it is to validate a multi-million dollar contract or to simply be able to ‘kick butt’ when engaging in sports.

These components are as follows:


The primary concern for the vegetarian athlete is obtaining adequate energy. However, this should be a no-brainer, for energy sources for vegetarian athletes, the best (and arguably the healthiest choice) option will simply be one's favorite sweet fruits. Other good choices will be root vegetables, whole grains and some green leaves.


Protein is needed for tissue repair, building and repairing muscles, building red blood cells and synthesizing hormones and enzymes. Now for some good vegetarian sources of proteins:

1. Green Leaves: Believe or not, these babies have sufficient amounts of protein and of extremely high quality, containing all the essential amino acids. They are highly absorbable and will not ferment in the intestines nor poison the body.

2. Fruits: Some of the fruits containing higher quantities of a protein supply for a vegetarian are –Avocados, Dates, Bananas, Olives

3. Nuts

4. Whole Grains

5. Some root vegetables (such as Sweet Potatoes @ 2% by dry weight.)

6. Legumes (though not necessarily advocated...are a good protein supply for a vegetarian)


To handle our mineral needs, suffice it to say an adequate consumption of RAW and PROPERLY cooked green vegetables (namely Lettuce, Cabbage, Kale, CELERY, Parsley and Spinach, would cover our mineral AND vitamin needs.

Of course, some other factors that include

1. Proper food combination.

2. When and How to eat

3. An abstinence from the use of microwaves

4. Even the use of the occasional fast…

Are all subjects that one would do well to look into as far as ensuring that as an athlete, you are getting the best nourishment possible for peak performances and they have been discussed in other areas in this medium.

Well, here’s to health mates.

Kick Butt and Take Names!!!


Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Fasting for Weight Loss Blog today for more information on Sports nutrition for vegetarians

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