There are lots of options available to you if you want to eat food that will fuel your training.
Being vegetarian doesn’t mean you can’t eat a balanced diet that will fuel your training and keep you healthy. In fact, there are plenty of options to help you get all the nutrients the body needs. Things to consider, include:
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A balanced diet that is made up of:
- One third fruit and vegetables
- One third rice, pasta and other starchy foods
- 2-3 portions of milk and dairy foods each day
- 2-3 portions of non-dairy protein each day
- Non-meat sources of protein typically have a low biological value. To optimise your protein intake you should combine different types of protein foods into the same meal (e.g. beans on toast or breakfast cereal with semi-skimmed milk).
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Good sources of protein include:
- Pulses (lentils and beans)
- Mycoprotein (e.g. Quorn)
- Eggs
- Milk and dairy products
- Soya and soya products e.g. tofu
- Nuts
- The body does not easily absorb iron from non-meat sources.
- Vitamin C can help your body to absorb iron more efficiently. Consume foods that are rich in vitamin C at the same time as iron-rich foods (e.g. orange juice with cereals).
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Good sources of iron include:
- Pulses (lentils and beans)
- Green leafy vegetables
- Eggs
- Wholemeal bread
- Fortified breakfast cereals
- Dried fruit
- It is important to plan your vegetarian diet carefully, especially if you’re exercising a lot. You can do this by understanding what food types you need to consume and planning meals around them.