As a vegan cyclist, it’s important to consume a balanced and diverse diet that provides all the necessary nutrients to support your physical activity and overall health. Here are some essential nutrients that you should focus on:
- Protein: Plant-based sources of protein include legumes (beans, lentils, peas), nuts, seeds, tofu, tempeh, and some whole grains like quinoa. Aim for a daily intake of 1.2-1.7 grams of protein per kilogram of body weight.
- Carbohydrates: Complex carbohydrates are important for providing sustained energy during exercise. Good sources include whole grains, fruits, vegetables, and legumes.
- Healthy fats: Include sources of healthy fats in your diet, such as nuts, seeds, avocado, and plant oils like olive oil.
- Iron: Plant-based sources of iron include dark leafy greens, beans, lentils, tofu, fortified cereals, and dried fruits. Pairing these foods with vitamin C-rich foods can help increase absorption.
- Calcium: Good plant-based sources of calcium include fortified plant milks, tofu, fortified orange juice, dark leafy greens, and almonds.
- Vitamin B12: Vitamin B12 is found almost exclusively in animal-based products, so it’s important for vegans to supplement with B12 or consume B12-fortified foods like nutritional yeast or plant milks.
- Vitamin D: Vitamin D is important for bone health and immune function. It can be obtained from sunlight exposure or from fortified plant milks or supplements.
As with any diet, it’s important to listen to your body and make adjustments as necessary. Consulting a registered dietitian who specializes in plant-based nutrition can also be helpful in ensuring that you’re meeting all of your nutrient needs as a vegan cyclist.