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Vegan diet for weight lifters

Posted last February 20, 2018, 6:34 am in Health report article

For all the sportspersons, nutrition which is right is extremely important. For vegan sportspersons, planning their diet is really important because it lets them survive and sustain longer to perform better.

Firstly what is veganism?

Veganism is a diet that is vegetarian. However people who follow this kind of diet eliminate animal products which include eggs, dairy.

Many individuals who practise veganism also eliminate foods that are processed through animal products.

How do we go about setting a meal plan?

For weightlifters or sportspersons who want to practise veganism, the following techniques or tips when applied to your daily meal plan will be good for you!

Ensure that you are getting enough calories

If one avoids gaining sufficient calories from their vegan foods, that person may feel internally weak. This is because their body may start to use protein as fuel to gain energy.

Eat frequently

Make sure you eat sufficient every day. Make sure you are eating different kinds of foods every day. This is necessary for you so that you get a lot of nutrients from variety of vegan foods.

Eliminate foods that have fat and no to processed foods

If you have decided to become a vegan, then avoid eating processed meals. Keep your diet healthy and ensure you include seasonal fruits and vegetables on a regular basis.

Eating nuts will help

You can avoid cashews, snacking on some nuts when you feel slightly hungry before your meal time will help you kill off your hunger pangs. Nuts have healthy fats in them. A handful of nuts should let you gain ample amounts of energy for your sustenance.

Weightlifting involves both body building and powerlifting.

Hence the diet of a weight lifter should include foods that give him energy, protein, healthy fat, carbohydrates, vitamins and minerals.

The following foods can be included in one’s diet:

Choices for your Breakfast Meal




Jelly toast


Fruit smoothie

Yogurt with fruits or dry fruits   

Choices for Lunch or dinner

Soups with pasta or brown rice


Pasta in red sauce

Bean salad/salsa

Broccoli soup

Cracked wheat with any veg curry

Hummus with sandwich