HOW TO FUEL ON A MEAT-FREE DIET
Vegetarian Tej Thaker is concerned that he’s not getting enough nutrients into his diet. Simple, says Renee McGregor, who’s come to the meat-free rescue…
In the past there was a huge misconception that athletes wouldn’t be able to train optimally on vegetarian or vegan diets, due to the supposedly low intake of protein and potential energy. Fast forward 20 years and plant-based diets are all the rage. Whether it’s through ethical, performance or lifestyle reasons, with the right planning and knowledge it’s completely possible to achieve performance gains on a vegetarian or vegan diet, as ultra runner Scott Jurek has shown.
From Tej’s food diary, while he has a good pattern of eating, there are a few key points that are apparent and need to be addressed. Presently his intake is fairly carb dominant, with a low protein intake and the majority of this coming from shakes rather than real food. The best forms of all-day protein are the eggs he has at lunchtime, which is a very well-balanced meal of complex carbs, protein and essential fats.
While Tej starts the day off well with porridge and fruit, he’d benefit more from using cow’s or soya milk, which have a higher protein content. Most shop-bought almond milk is very low in any nutritional value. By adding dairy to your breakfast you’re also boosting your calcium intake, important for bone health.
I’d also encourage the addition of nuts or nut butter. Why not try porridge made with cow’s milk, topped with banana and peanut butter? This once again provides a balanced meal of complex carbs, protein and essential fats, which helps to keep blood sugar levels constant and distributes energy evenly throughout the day.
For more dietary suggestions to suit a vegetarian diet, see my tips below.