Dietitian’s advice to vegan athletes: ‘Just eat a lot more’

Athletes don’t need to eat a different diet from non-athletes, vegan dietitian Susan Levin of the Physicians Committee on Responsible Medicine says, they just need to eat a lot more than other people to give their bodies the fuel needed to function. As for protein, Levin says, “you’re going to get enough protein as long as you’re getting enough calories.”

James Loomis, medical director of PCRM’s Barnard Medical Center, adds that a typical vegan diet allows people to get what he considers a natural ratio of 75 per cent carbohydrates, 15 per cent protein and 10 per cent fat, saying, “When we look at Kenya, Ethiopia and Mexico, where distance running is part of the culture and the diet is mostly plant-based, those athletes aren’t worrying about protein. There’s something we can learn from that.”

Levin and nutritionist Ashley Koff suggest vegan athletes consider taking a B12 supplement because the vitamin is naturally found only in animal products. A B12 deficiency can cause anemia, weakness and balance issues. Koff also recommends adding B6, which helps the body process fat and protein; folic acid, which treats certain types of anemia; and, even for men, iron.

Levin offers a sample of a plantbased meal for an athlete: 2 cups brown rice, cooked, 1 cup red kidney beans, 2 cups raw spinach, steamed, 1 cup prepared salsa, 1 cup corn, 1 cup broccoli, cooked, 1.5 cups whole strawberries. Total calories: 1,026; carbohydrates: 210 grams; protein: 41 grams; fat: 8 grams; fibre: 41 grams.