Although there is huge variation in terms of what CrossFitters eat on a day to day basis, the typical nutritional philosophy of CrossFitters is paleo which means lots of meat. A vegan may feel like they cannot become a real CrossFitter because of their diet, but this is not the case. In fact, there are many similarities between a vegan diet, and a paleo diet. Both are based on nutrient dense, whole foods that are minimally processed, both do not advocate eating dairy, and both contain a lot of vegetables. So, there is no reason why a vegan should feel unable to become a CrossFitter just because of diet. An additional concern amongst vegan’s looking to start doing CrossFit, and those who already take part, is that vegans surely cannot get enough protein from plants alone. However, as long as you eat enough calories in total, it is highly unlikely that you will ever be short on protein. If there are any concerns, there are plenty of plant based protein sources such as tofu, tempeh, nuts and seeds.
Here are 5 top tips for vegans looking to take up CrossFit (these tips are also great for those looking to cut back on their meat intake):
#1:Make healthier food choices
When you start making positive changes to your health, for example by taking up CrossFit, it is a good idea to establish the basics towards a better overall health. So, opt for nutrient dense whole foods whenever you can, and cut back on processed and high sugar foods. Remember that just because a food is ‘vegan’ does not mean that it is healthy. Believe it or not, Oreo’s are vegan! However, that is not a reason to go out and each a whole box.
#2: Plan your meals
As an athlete planning meals ahead of time is essential to ensuring that you get in all the nutrients that your body needs, when it needs it. As a vegan athlete planning ahead is even more important because it can be hard to find quick meals and snacks when out. As a result, make sure you do your homework so that you can fuel yourself properly- just as any other athlete would. Find out when it is best for you to eat and what macronutrients are optimal for you pre and post workout.
#3: Up your fruit and vegetable intake
When you start increasing your exercise levels, your energy intake needs to increase, and so too does your vitamin and mineral intake. Adding lots of raw fruit and veggies into your diet will not only boost your nutrient intake, but will help you to recover faster, and have more energy. For example, why not start your day with a big bowl of oatmeal with berries and banana to help fuel you through the day.
#4: Alternative protein sources
CrossFit is all about pushing your body, and challenging yourself. As a result, CrossFit sessions will leave your muscles in serious need of protein replenishment so that they can repair. As a vegan this protein cannot come from meat, so it is important that you look into alternative protein sources. Great and really easy recovery options are chia seeds, tofu, spirulina, hemp or pea protein. You can also considering buying some of the best crossfit protein powder drink.
#5: Experiment
In order to get the most nutrition and enjoyment out of your food make sure to experiment. Try different foods, and eat at different times, just to see what works. Try having kale and avocado salads at lunch, or big bowls of veggie pasta for dinner. Make sure to keep note of the successes and failures. Find a diet plan that suits you and your lifestyle, and discover the foods that best fuel you. Don’t get too caught up on numbers or ‘rules’. If you think a plate of rice and lentils makes you feel nourished and strong then eat it.
