Veganism is nothing new. In fact, it’s been around since the dawn of time. But perhaps – due to health reasons, environmental reasons or otherwise – it’s new to you in 2020.
If so – good on you! You’ve made a brave and admirable choice that will reap benefits for you and those around you in the years to come.
Understandably though, this change can seem a little daunting. Food is BIG part of our daily lives (especially if you’re an athlete!) and figuring out how to incorporate this new diet into your (already busy) life can seem like a challenge. It’s especially important to consider what nutrients could be lacking and address these deficiencies, both in the short and long-term.
Here at Trilogy Nutrition, we’re passionate about enhancing the health and wellbeing of our clientele. That’s why we’ve listed some of our “top tips” for new vegans below.
EAT WHAT YOU LIKE
This one may seem obvious, but finding healthy foods you like – and sticking with those – is going to be the most straightforward way to get the nutrients you need into your body.
If you are usually a carb-aholic – you’re in luck! Rice, potatoes and oats will keep you full all day.
If chocolate is normally your weakness – raw cacao nibs are a tasty little treat to keep in your pantry.
Of course, nutrient-rich fruits and vegetables are the key to a balanced diet (no matter your diet/lifestyle preference), so continue to weigh up your choices – and don’t kick yourself if you have the odd slip-up.
BECOME THE QUEEN (OR KING) BEE
Eating out is often cited as the hardest part of a diet change. If you’ve got a social event on the cards, do your research on which restaurants that have vegan offerings.
It’s 2020 and the choices are greater than ever before – but you could find yourself stuck in a hard spot if your friends keep booking a table at Papa Joe’s All-You-Can-Eat Meat joint.
Plus – if you think about it – the struggle to choose a restaurant amongst friends can often be a drawn-out process. You’ll actually be doing everyone a favour by taking the reins!
EXPERIMENT, EXPERIMENT, EXPERIMENT
Trying new foods is something we should ALL be doing more often. A broad and varied intake of foods is the key to health.
Try mixing things up with different ingredients and new recipes. (What’s more – this could be a great bonding activity for you and your significant other/roommate/neighbour. Get them to be your guinea pig! No one says no to free food 😉).
There are several small businesses across Australia (and the world) that have branched out to cater to the vegan market.
Think home delivery nourish bowls or protein balls at your local market stall. Not only will you be helping the planet – you’ll also be supporting your local community. Win win!
CHOOSE A VEGAN PROTEIN POWDER
Many vegan-friendly foods are filled with protein (despite popular opinion). In fact, a well-known study by Barr et al. concluded that “a well-planned and varied vegetarian diet can meet the needs of athletes.” Despite that, studies also show that vegans report average protein intakes of 83 grams per day, while omnivores report average intakes of 113 grams per day.
If you’d still like a helping hand getting some protein into your day-to-day, the Trilogy Nutrition 100% Natural Vegan Protein Powder (Chocolate) is the perfect solution.
This is a plant-based protein which is 100% chemical free with a smooth creamy chocolate taste, created using brown rice and yellow pea. Check it out here.
Try it in a post-workout smoothie, whipping up some vegan protein pancakes or mixing up some tasty baked goods to keep you going through the week (check out our Instagram page for more recipe ideas).
Our Vegan Protein Powder is excellent for muscle growth and repair – however plant-based proteins are often lower in essential amino acids than their animal-based counterparts.
Legumes, grains, seeds, and nuts and rich in these – so try pairing these with your protein powder for a complete amino acid profile.
Studies show that vegans are sometimes deficient in micronutrients such as Vitamin B12, Zinc, Iron, Calcium and Vitamin D. Additionally, vegans can lack in creatine and Beta-Alanine levels. If you’re an athlete, supplements could aid your health and bodily functions – but of course, levels should be checked professionally before turning to supplementation.
We hope these tips help you to maintain that vegan diet in the long run!
Let us know what you think over at @trilogynutrition.
References: Barr S, Rideout C. Nutritional considerations for vegetarian athletes. Nutrition 2004;20(7-8):696-703.