More and more people are following one vegan diet, so much so that, according to the Eurispes Italy Report, more than one million Italians, 2.4% of the population, follow this diet. Maintain the right balance between this choice and the practice of physical activityeven at the amateur level, some precautions must be followed.
Urban Sports Club, the leading platform in Europe for access to more than 10,000 sports and fitness centers, was attended by one of the experts in its network of partners, Dr. Alessandra Petti Nutritionist Fit And Go, which in addition to personal training classes with EMS technology offers a nutrition education service to its customers, to clarify the issue and offer athletes who follow a vegan diet useful tips and dietary guidelines to follow, especially in days of Do exercise.
Athletes and vegans: how to improve physical performance
Any style of eating, Dr. Petti recalls, should be adapted and enhanced according to the type of activity being practiced. Not only that, even theintensity and the duration formation should be taken into account when designing a diet. “This approach is always valid,” he said. ” of body and performance quality “.
Here are the five rules to keep in mind:
- properly integrate micronutrients: People on a vegan diet may be deficient in some nutrients; that is why it is good to think about a correct and personalized integration of Vitamin B12 and Vitamin D, Iron, Zinc and Calcium;
- choose proteins wisely and carefully: To create a balanced “food day”, it is essential not to neglect any nutritional aspect, including the choice of protein: vegetable protein can be in fact poor in some essential amino acids, so the right combination of food is essential for a balanced diet, also from the point of view of micronutrients;
- take less fiber on workout days: Vegan diets are known for their high satiating power, due to the consumption of many fibers. This aspect can have a double implication: positive for those who follow weight loss courses, negative for those who do sports, because it is more tiring to eat what is needed to really recover what is consumed. So on training days it is advisable to choose foods that are less high in fiber, such as rice, pasta and potatoes, or shell vegetables. These measures could also promote the digestive process;
- opt for more frequent meals: Vegan menus tend to have a low energy density, so it is sometimes not immediate to compensate for the high caloric intake due to sports activity. A useful tip may be to organize more frequent meals, avoiding a concentrated caloric accumulation in a single time;
- make an energy boost: A smart and natural tip for recharging your body with an extra dose of energy is to opt for foods with a high energy density such as seeds, nuts and oils, especially on training days.
Mistakes to avoid
“Not doing your thing and trusting professionals who can guide and understand your needs is the first golden rule,” says Dr. Petti. personalized advice which aim at well-being and performance improvement, while DIY can lead to complications that are sometimes not easily resolved. In addition, those who also follow a low-calorie course aimed at weight loss should remember that on training days the caloric intake can not be the same as a sedentary day.
Here are the three most common mistakes:
1. Avoid abusing whole foods, for those with intestinal sensitivity, irritable bowel problems and digestive difficulties;
2. avoid food monotony by following food rotation patterns during the day and during the week;
3. Drink less because you eat more fibrous foods or more vegetables. In fact, drinking properly is essential to help the body recover mineral salts and restore the body’s water balance.
The right diet for training days
“The three days of training,” explains Dr. Petti meals the main ones must be complete and balanced, both from the point of view of micro and macronutrients; therefore, you should start with a good part of carbohydrates (cereals, rice, bread and potatoes) to give the right energy and protect the body from oxidative stress, thanks to its fiber content. Then it must be combined with the proteins (legumes, tofu, oilseeds, quinoa) which act as an elastic and structural element, and the lipid component (oilseeds, nuts, extra virgin olive oil), another important form of energy reserve. Naturally, vegetables, a source of water and micronutrients, should not be lacking ”.
“If necessary – additions – you can use supplements, which effectively compensate for any shortcomings. Finally, think about the right amount of water; you should never forget to moisturize your body, especially before, during and after trainingto make up for what is lost through sweating and sweating £.