Protein intake in vegan athletes

Because the number of vegetarian or vegan athletes who need to take care of their diets and protein intake is growing. For a long time, vegetarian diets have been associated with various nutritional deficiencies, including protein deficiency, anemia, and low intake of calcium, omega-3, and vitamins D and B12. Today, thanks to the latest scientific evidence on nutrition and the wide variety of foods and supplements available, a well-planned vegetarian diet can be perfectly suitable for athletes.

There are different degrees or levels of vegetarianism, with veganism being the strictest, as it excludes all animal products, and therefore poses the highest nutritional risk. Some vegetarians allow the consumption of eggs, dairy, and/or honey in their diet, but never meat or fish.

How to measure protein quality in foods?

The more restricted the intake of animal-derived foods, the more difficult it can be to meet quantitative and qualitative protein needs. The quality of a protein depends on its essential amino acid content. Plant protein sources are considered incomplete in terms of their quality, as they often lack some essential amino acids. However, there are also plant-based foods with an adequate essential amino acid composition, such as soy or quinoa.

Ovo-lacto-vegetarians can meet their protein requirements more easily by consuming eggs and dairy, while strict vegetarians or vegans must obtain protein from foods such as legumes, soy derivatives (tofu, tempeh), seitan, cereals, seeds, and nuts.

In the past, it was emphasized to combine different plant protein sources at each meal to achieve a complete amino acid profile. However, today it is known that this is not necessary, and what matters is the total daily protein quantity and quality. Nevertheless, for athletes, protein quality should be evaluated, especially post-workout, and individualized according to the type of sport and athletic goals.

Should vegan athletes take protein supplements?

Just like for omnivorous athletes, protein supplementation is not essential for vegetarian athletes, unless there is a protein and amino acid deficit through the diet. This is more common in vegetarian athletes, and even more so in vegans. However, protein supplements can help and make it easier for athletes to meet their daily requirements, especially during training-related moments (pre or post-workout) when rapid absorption and easy digestion are important considerations when choosing what to take. Additionally, these protein and amino acid supplements could be recommended throughout the day or at a specific meal if the athlete is unable to consume foods that meet their needs at those times.

Given this, at Tu Gestor de Salud, we encourage vegetarian or vegan athletes to consult a sports nutritionist to individualize their intake and needs. The expert nutritionist will analyze the type of sport practiced and assess the quality of the protein consumed through the diet, paying special attention to post-workout, to ensure an optimal intake of branched-chain amino acids (BCAAs: leucine, isoleucine, and valine) and essential amino acids.

At Weider, we offer a wide variety of products designed to enrich the protein intake of vegetarian diets. These supplements contain high biological value and easily digestible protein, are made from high-quality pea protein enriched with rice protein, and are environmentally friendly products.

What vegan products can we find at Weider?

Weider offers, among others, the following vegan products for athletes:

• Vegan BCAA: each 10g serving provides 8.7g of branched-chain amino acids (4.3g leucine, 2.2g isoleucine, and 2.2g valine).

• Vegan Protein: made with pea protein enriched with rice protein, combining a legume protein with a cereal protein to obtain a high biological value and easily digestible protein. Provides 23g of plant protein per 30g serving.

• Vegan Protein: made with pea protein enriched with rice protein, combining a legume protein with a cereal protein to obtain a high biological value and easily digestible protein. Provides 23g of plant protein per 30g serving.

• High-protein foods such as Protein Cookies and Vegan Protein Bars that can be used for a snack.

• Vegan joint protector such as Green Flex, which improves collagen production and prevents discomfort caused by wear and tear and inflammation.