If you are a vegetarian athlete, you may wonder how to get the protein you need; however, there is an abundance of healthful vegetarian meals that will provide all the nutrients you need for peak performance. As Matt Frazier, author of the “No Meat Athlete” blog, notes, the key considerations for a healthy meal is a balance of quick-energy simple carbs, slow-burning complex carbs, some protein and a small amount of healthy fat. It is also important to stay hydrated during sports.
Omelet
For vegetarians who consume eggs and dairy, a vegetarian omelet provides balanced nutrition and energy, especially if you enjoy it whole-grain toast or pancakes. The American Egg Board notes that eggs are high in protein and provide a range of essential nutrients, including vitamins A, D and B, zinc and phosphorus. Adding veggies such as peppers, onions and mushrooms boosts the vitamin content of the meal, and cheese adds extra protein, vitamins A and D, and calcium.
Vegetable Tagine
Tagines are a typical North African dish and a vegetarian version is a rich source of vitamins, minerals and complex carbohydrates. Jossy’s Moorish Vegetable Tagine, a recipe that was reprinted in "The Sunday Times," calls for vegetables such as tomatoes, zucchini, onions and bell peppers, which are all good sources of antioxidants. The dish also has garbanzo beans, prunes and almonds, which add fiber, protein and healthy fat, and it is spiced with cinnamon, which helps control blood sugar levels.
Three-Bean Chilli
Playing sports is good for the cardiovascular system and muscles, but intense practice and competition can also stress your body and lower immunity. “The Cancer Survivor’s Guide” recommends three-bean chilli as a healthy vegetarian meal because it is high in fiber, which supports immune function and helps eliminate toxins. The chili dish also is rich in protein and vitamins because of the inclusion of such vegetables as onions, peppers and tomatoes. Serve it with brown rice to get additional fiber and complex carbs.
Stir-Fry with Noodles
Stir-fries are quick and easy to prepare, making them a good choice for a post-workout meal. The key to making the healthiest possible version is to use the right ingredients. “1,000 Vegan Recipes” recommends using soba noodles, made from buckwheat, instead of egg noodles. Stir-fry them with napa cabbage or bok choy, onion, carrots, snow peas, corn or any other vegetable you like, and season with soy sauce, sesame seeds and fresh ginger. This provides complex carbs, antioxidants and a bit of fat, and ginger is renowned for being a digestive aid.
References
- “No Meat Athlete”; 5 Keys to the Pre-Workout Meal Everyone Should Know; Matt Frazier; 2010
- American Egg Board: Nutrition Facts
- “The Sunday Times”; Jossy’s Moorish Vegetable Tagine; Henry Dimbleby; May 2009
- “The Cancer Survivor's Guide: Foods That Help You Fight Back”; Neal D. Barnard, et al.; 2009
- “1,000 Vegan Recipes”; Robin Robertson; 2009
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