Plant-Based High Protein Athlete Program 7-Day Plan

Plant-Based High Protein Athlete Program

A high-calorie, high-protein plan to support a plant-based athlete’s health, performance and recovery.

Athletes require adequate nutrition to keep their bodies in their best shape for training sports and competitions. This plan provides high-quality protein to help muscles with maintenance, growth, and repair. Adequate amounts of vitamins and minerals are included to prevent common deficiencies such as calcium, iron, and vitamin C. Anti-inflammatory foods like fiber, antioxidants, and zinc are added to protect from oxidative damage.

This plan can be tailored to your nutrient needs based on training, body weight and composition.

This program was created with the following key considerations:

Protein

Research shows that athletes engaged in higher-intensity exercise need to consume additional protein which promotes greater adaptation to training. This plan provides over 25% of the energy intake from protein which is distributed between every meal and snack to help with building muscle strength and hypertrophy.

Calcium

Calcium is important for the growth, maintenance, and repair of bone tissue and is a nutrient of concern in vegan diets. In order to prevent stress fractures and bone loss, athletes should consume additional daily calcium. This plan provides over 2,000 mg of calcium daily from a variety of foods and beverages including fortified milk and grain products, tofu, tempeh, and edamame.

Iron & Vitamin C

Iron is important for oxygen delivery to body tissues and is a common deficiency in athletes. Athletes should aim for an iron intake greater than 18 mg which this plan provides from leafy green vegetables, legumes, grains, and seeds. These sources are paired with foods that have vitamin C which is an antioxidant nutrient and enhances iron absorption.

Immune Support

Essential fat-soluble antioxidants like vitamin A, vitamin E and minerals like zinc support various cellular functions of the immune system and reduce oxidative stress in cells. This plan contains vitamin A sources like leafy green vegetables, bell peppers, and sweet potatoes and incorporates vitamin E through healthy oils, nuts, and seeds. You can find zinc sources from whole grains, legumes, and seeds.

DAIRYFREE

EGGFREE

PESCATARIAN

VEGAN

VEGETARIAN