Because an increasing number of vegetarian or vegan athletes need to watch their diets and protein intake. Vegetarian diets have long been associated with a number of different nutritional deficienciesThese include protein deficiency, anaemia and low intakes of calcium, omega 3 and vitamins D and E, as well as a lack of vitamin A and C. B12. Today, thanks to the latest scientific evidence on nutrition and the wide variety of foods and supplements available, a properly planned vegetarian diet can be entirely suitable for athletes.

There are different degrees or levels of vegetarianism, with veganism being the strictest as it does not consume any type of product that comes from animals, and therefore the one that may present the greatest nutritional risk. Some vegetarians allow eggs, dairy products and/or honey in their diet, but never meat or fish.

How to measure the quality of protein in food?

A medida que mayor es la restricción de alimentos de origen animal, más difícil puede resultar cubrir las necesidades proteicas cuanti y cualitativas. La calidad de una proteína depende de su contenido en aminoácidos esenciales. Las fuentes de proteína vegetales se consideran incompletas en cuanto a su calidad, ya que a menudo carecen de algún aminoácido esencial.  Sin embargo también existen plant-based foods with an adequate essential amino acid composition, such as soya or quinoa.

The ovo-lacto vegetarians can meet protein requirements more easily by consuming eggs and easily by consuming eggs and dairy products, while strict vegetarians or vegans must vegetarians or vegans must provide protein through foods such as legumes, soya derivatives legumes, soya derivatives (tofu, tempeh), seitan, cereals, seeds and nuts. seeds and nuts. 

In the past, people used to insist on combining the different sources of vegetable protein in each meal to achieve a complete amino acid profile, but nowadays it is known that this is not necessary and that what is important is the quantity and total protein quality of the day. However, in athletes, the quality of the protein should be assessed, especially in the post-training period, and individualised according to the type of sport and sporting objectives.

Should vegan athletes consume protein supplementation?

At As for omnivorous athletes, protein supplementation is not essential in vegetarian athletes, except if there is a deficit of protein and amino acids. essential in vegetarian athletes, except if there is a deficit of protein and amino acids through the diet. through the diet. This is more is more frequent in vegetarian athletes and more so in the case of vegans. No However, protein supplements can help and facilitate the athlete to reach his or her daily requirements, especially in the to reach their daily requirements, especially in those moments related to training related to training (pre- or post-training) where rapid absorption and easy digestion are absorption and easy digestion is something to take into account when choosing what to take. to take. In addition, these protein and amino acid supplements could be recommended either throughout the day or at a specific meal if the athlete does not have the possibility of taking food to take food that meets his or her needs at those times.

Teniendo en cuento esto, desde Tu Gestor de Salud animamos deportista vegetariano o vegano que consulte con un nutricionista deportivo para individualizar su  ingesta y sus necesidades. El nutricionista experto analizará  el tipo de deporte practicado y valorará la calidad de la proteína que ingiere a través de la dieta, prestando especial atención al  post entreno, para asegurar una ingesta óptima de los aminoácidos ramificados (BCAAs: leucina, isoleucina y valina) y esenciales.

Weider offers a wide range of products designed to enrich the protein intake of vegetarian diets. These supplements contain a high biological value and easily digestible protein, are made from high quality pea protein enriched with rice protein and are environmentally friendly products.

What vegan products can we find at Weider?

Weider offers, among others, the following vegan products for athletes: 

• Vegan BCAAEach 10 g dose provides 8.7 g of branched-chain amino acids (4.3 g leucine, 2.2 g isoleucine and 2.2 g valine).

• Vegan ProteinPea protein: made with pea protein that has been enriched with rice protein, and by combining a leguminous protein with that of a cereal, a protein of high biological value and easy digestion is obtained. It provides 23 g of vegetable protein per 30 g serving.

• Vegan ProteinPea protein: made with pea protein that has been enriched with rice protein, and by combining a leguminous protein with that of a cereal, a protein of high biological value and easy digestion is obtained. It provides 23 g of vegetable protein per 30 g serving.

• High-protein foods such as Protein Cookie and the Vegan Protein Bar which could be used for a snack.

• Vegan joint protector as Green Flexwhich improves collagen production and prevents discomfort caused by wear and tear and inflammation.