Vegan fitness regime: 4 tips to meet your nutritional needs for Ironman training and performance

The rise of vegan fitness has led to a curiosity on how to balance your meals to get an adequate amount of nutrients as we have been conditioned to believe that we need eggs/chicken/dairy to give us protein and thereby strength but vegan experts, on the contrary, insist that a well balanced plant based diet leaves you with more energy! Sportsmen such as Lewis Hamilton and Sunil Chetri have adopted the vegan lifestyle and have cited the many benefits of it from a health, movement and overall lifestyle perspective.

In an interview with Zarafshan Shiraz of HT Lifestyle, Kunal Mutha, Founder of Only Earth, shared his views and debunked myths around Vegan Fitness Regime (File Photo) 1. Balanced Macronutrients: Focus on obtaining enough protein from plant based sources like lentils, chickpeas, tofu, tempeh, quinoa and nuts/seeds.

Ensure a balance of carbohydrates from whole grains, fruits and vegetables for sustained energy, along with healthy fats from avocados, nuts and seeds.(Photo by Anna Shvets on Pexels) 2. Vitamin B12 Supplementation: Consider a B12 supplement as it's primarily found in animal products. This vitamin is essential for energy production and red blood cell formation.

(Lina Kivaka ) 3. Omega 3 Fatty Acids: Incorporate sources like flaxseeds, chia seeds, hemp seeds and walnuts for their anti inflammatory properties, crucial for recovery and joint health.(JJ Jordan) 4. Hydration and Electrolytes: Pay attention to hydration and electrolyte balance. Include electrolyte rich foods like bananas, coconut water and leafy greens.

Remember, transitioning to a vegan diet for athletic performance may take time for adaptation. Plan meals thoughtfully, focus on variety, and consider consulting a nutritionist or dietitian specialising in sports nutrition to ensure you're meeting your nutritional needs for Ironman training and performance.(Shutterstock).