Vegetarian diet for athletes: 3 essential foods

vegetarian diet
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Doing sports is good for your body and your mood but to be prepared, it’s important to start well with what you put on your plate. If you’re looking for energy to start a workout on the right foot, start with protein, minerals and vitamins. These very important substances can also be supplemented with a vegetarian diet.

So which foods are best to put on your plate? Start with these three!


Legumes and cereals

The most important ingredient in any self-respecting sports diet is protein. It can be partly supplemented with milk and eggs but can also be found in vegetable products. Which ones? Legumes! Then choose dishes with lentils, beans, chickpeas, broad beans and many others: they are also rich in vitamins, minerals and fibre, so they are ideal in a diet for sports people.

To exploit all their properties, try combining them with whole grains to create dishes such as brown rice, turmeric and lentils, or combine with barley and chickpeas.

You want to make a quick tasty dish full of legumes: try Kioene chickpea falafel, ready in 10 minutes in a pre-heated oven at 180°C or 4 minutes in the microwave.



Stock up on vitamins and minerals with smoothies! Try them made of fruit or vegetables and have fun finding the combination you like best. They’re also perfect for getting your fill of magnesium and potassium, which are essential minerals for fighting cramps and fatigue during training. You can add your fruit to plant milk, such as almond, oat or soya, to enrich the taste and maybe add quinoa, turmeric or aloe juice. Many different combinations can replenish the precious mineral salts you lose, while sweating, when you train.


Nuts and dried fruit

It’s time to forget the myth that all nuts make you fat! Walnuts, almonds and hazelnuts are rich in essential fatty acids that are good for your body, especially if you exercise a lot. Try them as a mid-morning snack or for a quick boost before you start your workout, they are a valuable source of magnesium and potassium.

Also include dried fruit in order to avoid meals that are too large and difficult to digest before you train, and increase your intake of ready-to-use potassium and sugar.


And now all you have to do is rev up and train.


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