Vegan Nutrition Plans For Training

Vegans consume a strict vegetarian diet that excludes all animal-based foods, including dairy and eggs. A balanced vegan eating plan includes legumes, fruits, vegetables, nuts, seeds, whole grains and healthy fats. Although nutrients of concern for vegan athletes include protein, zinc, iron, calcium and vitamin B-12, you can get enough of these and other nutrients if you plan your meals carefully. You also need to ingest enough calories to supply the energy you need for endurance or weight training activities.

Protein

Active adults need 0.4 to 0.6g protein per pound of body weight, while growing athletes and adults adding muscle mass need 0.6 to 0.9g of protein per pound. That translates to 90g to 135g of protein for a 150-pound athlete, for example. This indicates that you need to get roughly 15 to 20 percent of calories from protein in your diet. The Vegetarian Resource Group says that non-vegetarians generally get 14 to 18 percent of calories from protein, while vegans get 10 to 12 percent from protein, on average, so for more calories, vegans may need to increase their consumption of protein-rich plant foods, such as soy products, legumes, nuts and seeds.

Weight Training

When you're adding muscle mass, you need to get enough protein and calories without sacrificing other important nutrients. In "Bodybuilding the Vegan Way," Jeremy Lapro recommends that vegan weight lifters eat small, frequent meals, consume 1g of protein for every pound of body weight, eat 2g of carbohydrates per pound of body weight, eat enough calories to prevent weight loss, and get 30 percent of calories from healthy fat sources, such as nuts, avocados and seeds.

Endurance Sports

Endurance athletes, such as long-distance runners or triathlon athletes, need 3.2 to 4.5g of carbohydrates per pound of body weight, according to the Idea Health and Fitness Association. Otherwise, athletes in training need 2.3 to 3.2g per pound of body weight. Endurance training requires more calories and burns more fat, creating a greater need for accessible energy from carbohydrates. Choosing complex carbs, such as fruits, fibrous vegetables, whole grains and starchy vegetables will help you meet your carbohydrate requirements, as well as ensure a proper balance of nutrients. Eat enough calories to support your training regime.

Considerations

Most athletes can get enough nutrients from a vegan diet by following general healthy eating guidelines. To ensure that you're getting enough vitamin D, include fortified soy products, sesame seeds, tortillas and nuts. Aim for at least two servings per day of iron-rich foods such as spinach, seeds, legumes and nuts. Maximize calcium intake by including leafy green vegetables, fortified foods, nuts and beans in your diet.